Hypertrophy/Bodybuilding Routine

[MortalEngine]

All this talk about shoulder training is interesting. I think I'll start incorporating seated barbell OHP (ceiling height is an issue) into my routine. I've never felt comfortable doing any incline work (presses or flyes), so I've started doing landmine presses. Anyone else done these? They fry my upper chest - it's the only exercise that I've found that really targets this area. Incline BP just feels like it's straining my shoulders. My compounds on push day are Flat BP, Landmines, Dips and the soon-to-be-added-perhaps OHP. I do lateral raises on push and pull days, so I might reserve them just for pull if I add in OHP on push.

[eriram]

Here you go...

Technically speaking the hamstrings are best trained with straight legs, the problem is most people lack the flexibility and their lower backs will round. Bending the knees prevents the lower back from rounding but it does reduce the effectiveness of the exercise somewhat.

Ideally you should try to keep your knees/legs as straight as possible during hip extension exercises although it's always a good idea to maintain a very slight bend in the knees, it'll help protect your knees from injury.

It's absolutely essential that you limit your ROM in order to ensure that your lower back doesn't round, you will find it harder to reach depth without your lower back rounding (it will round earlier than usual) when performing hip extension exercises with straight legs, this is something you need to keep in mind. As your flexibility gradually improves you'll be able to reach greater depth before your lower back starts to round.

You'll need to reduce the amount of weight you're lifting, the leverages aren't as favourable, this doesn't mean it's any less effective, exercises with unfavourable leverages simply require less weight to get the job done, it's a common misconception that exercises which allow you to lift the most weight are necessarily best.

[ThatOneLurker]

You've got it. Let me know what you think!

Eh, I had the tendency to get a bit lazy since I didn't hit failure in the first set lol

I would agree but I just can't see lateral raises actually stimulating much growth, seeing as it is such a small movement with a relatively light weight. For a natural bodybuilder anyway!

You clearly haven't slammed your side delts with enough volume on that movement then.

[glossin]

Are cable side laterals fine? I feel they are easier to overload since my gyms Dumbbells go up in 5 lb increments unfortunately. Is the constant tension that people always tout BS or helpful in the long term for hypertrophy?

[atgbrahsrs]

Are cable side laterals fine? I feel they are easier to overload since my gyms Dumbbells go up in 5 lb increments unfortunately. Is the constant tension that people always tout BS or helpful in the long term for hypertrophy?

In the previous versions of this routine, cable side laterals were actually recommended.

Dumbbell, cable, machine : whatever makes it easy for you to do it correctly.

In your case this seems to be the cable. Then, by all means, go with cables.

[PugLife7]

Eh, I had the tendency to get a bit lazy since I didn't hit failure in the first set lol




You clearly haven't slammed your side delts with enough volume on that movement then.

No denying it is good for getting a pump, but actual mass building? I'm not so sure

[PugLife7]

What do you guys think of Texas method? Anyone thought to use the template and change it to 3x10 or similar. Switching in RDL for deads and seated row for cleans and maybe some assistance work. Always thought it would be a well rounded program geared for steady progressive overload

[davo26]

Here you go...

thats the one, thanks, repped.

to me that reads that hypers/good mornings/SLDL are superior to RDL, which conflicts with the usual advice that RDL is the best ham exercise.

for someone like me with crap ham flexibilty, and cant get very low whilst bending knees, its encouraging to hear that its probably better with just a slight bend in the knees. like i said, ill try and take a vid and ask for comments on my form these days.

thanks

[SXElifter]

No denying it is good for getting a pump, but actual mass building? I'm not so sure

Lateral raises can build a very impressive set of shoulders. The fact that something is an isolation exercise doesn't deem it 'a pump exercise but not a mass building exercise.' All exercises are for mass building.

It's the side delts and rear delts that really make the shoulders look impressive. No doubt it takes time, but if you perform lateral raises for an extended period of time consistently and progress in them, I guarantee you they will build your shoulders quite well (assuming diet ect. is on point).

[PugLife7]

right, I will trust you and put faith in you and the lat raises! Looking forward to starting this routine. What is it that makes Kelei's routines so popular and effective?

[ehrmanman]

Hello! I recently changed workout routine from Kelei's bodybuilding/hypertrophy training split (http://forum.bodybuilding.com/showth...hp?t=166617201) to P.H.U.L training split (https://www.muscleandstrength.com/workouts/phul-workout) I've only done a couple of workouts and I already feel that I am more flat/smaller than when I used to do Kelei's routine. So my question is;

Does training routine affect one's physical appearance? Am I really "smaller" or is it just my head? Also when I used Kelei's routine my weight went up slower.

[Mrpb]

thats the one, thanks, repped.

to me that reads that hypers/good mornings/SLDL are superior to RDL, which conflicts with the usual advice that RDL is the best ham exercise

I believe it's true that SLDL has a technical advantage over RDL. However, one also has to consider the progressive overload factor. In my experience I can overload much better on RDL than on SLDL. I think this puts RDL at an advantage.

For what it's worth, Lyle McDonald says RDL > SLDL.

[kush007bond]

Was reading on full body routines and saw the following interesting article/study..

See page 106.
http://icst2014.com/index.php/icst-b...acts-oslo-2012

Check it out, some interesting observations in terms of frequency, volume and intensity where frequency>volume.

I think am gonna try the new full body routine by kelei 6x per week and see how it goes.

[Santeri55]

Hello. I'd like to ask two questions.

1. Could you add one multi-joint strenght exercise in every day before starting the actual program? Like bench/overhead press on push day, chin-ups/barbell row on pull day and squat/deadlift on leg day and perform that on the 3-5 rep range before starting the actual workout that kelei posted? Would that be OK or not?

2. Could you replace leg extension and leg curl and to what? I got maybe the chittest machines on my gym so I'd like to replace those two exercises to something else.

[64509chvl]

right, I will trust you and put faith in you and the lat raises! Looking forward to starting this routine. What is it that makes Kelei's routines so popular and effective?

A few things, but it's effective to start...along with all of the great & positive advice that he has given so much of in the past. It's an accepting/forgiving program aswell meaning you do how much you can, when you can & what exercises you can while not being told if you don't do it this exact way you're doing it wrong, lol! The folks that are involved & following the program are great aswell...just a positive atmosphere here!

[nathangreen]

Hello! I recently changed workout routine from Kelei's bodybuilding/hypertrophy training split (http://forum.bodybuilding.com/showth...hp?t=166617201) to P.H.U.L training split (https://www.muscleandstrength.com/workouts/phul-workout) I've only done a couple of workouts and I already feel that I am more flat/smaller than when I used to do Kelei's routine. So my question is;

Does training routine affect one's physical appearance? Am I really "smaller" or is it just my head? Also when I used Kelei's routine my weight went up slower.

Is this a joke? Of course it does..

No one knows whether you're smaller or not since you didn't post pictures.

[SXElifter]

right, I will trust you and put faith in you and the lat raises! Looking forward to starting this routine. What is it that makes Kelei's routines so popular and effective?

Try it out and see for yourself. Kelei's general training philosophies are the most effective I've seen.

[atgbrahsrs]

Hello! I recently changed workout routine from Kelei's bodybuilding/hypertrophy training split (http://forum.bodybuilding.com/showth...hp?t=166617201) to P.H.U.L training split (https://www.muscleandstrength.com/workouts/phul-workout) I've only done a couple of workouts and I already feel that I am more flat/smaller than when I used to do Kelei's routine. So my question is;

Does training routine affect one's physical appearance? Am I really "smaller" or is it just my head? Also when I used Kelei's routine my weight went up slower.

ur doing a lot less volume

[Mrpb]

Hello! I recently changed workout routine from Kelei's bodybuilding/hypertrophy training split (http://forum.bodybuilding.com/showth...hp?t=166617201) to P.H.U.L training split (https://www.muscleandstrength.com/workouts/phul-workout) I've only done a couple of workouts and I already feel that I am more flat/smaller than when I used to do Kelei's routine. So my question is;

Does training routine affect one's physical appearance? Am I really "smaller" or is it just my head? Also when I used Kelei's routine my weight went up slower.

Could just be the pump. Doing a lot of reps in 10rm will create more pump lower rep work.

If your weight is going up too fast that could be because you're new routine is probably less volume, so you're effectively eating a larger surplus.

[Plogen]

Is it possible to do the leg routine without leg curls? they simply cause me too much problems with lower back and at this point i'm not sure what to do to prevent it

[sonnydfrizzy]

Is there any reason to not structure this routine as Pull, Push, Legs, off, repeat?

[davo26]

as promised heres a vid of my hybrid RDL/SLDL. my legs are kept straighter than RDL but i still think im performing it as a 'horizontal exercise', pushing backwards and forwards from the hips.
interested in opinions and good/bad criticism.

[atgbrahsrs]

Is there any reason to not structure this routine as Pull, Push, Legs, off, repeat?

In my experience/opinion training each muscle group twice per week (or every 3-4 days on average) works well for just about everyone, assuming all other variables are appropriate of course.

twice per week = Push Pull Legs Push Pull Legs Off repeat

(or every 3-4 days on average) = Push Pull Legs Off Push Pull Legs Off repeat



Edit: Misunderstood your question LOL .....

The sequence of the days is of no importance

[Mrpb]

@ Davo26, looks good enough to me... assuming you feel it in your hamstrings, and get DOMS.

Doesn't look like an RDL in my book, RDL has knee flexion.

Is there any reason to not structure this routine as Pull, Push, Legs, off, repeat?

That's fine. I assume back is your weakest point? otherwise I'd start with something else.

[sonnydfrizzy]

That's fine. I assume back is your weakest point? otherwise I'd start with something else.

Yessir ^^^ but I am not running this routine atm just curious.

But starting the training cycle off with legs destroys me lol
Would fatiguing back before pressing be a poor idea?

And actually would Pull, Legs, Push be okay?

[Mrpb]

Would fatiguing back before pressing be a poor idea?

And actually would Pull, Legs, Push be okay?

It can all work, but it will depend on the individual, exercise selection, volume, intensity etc.

[nathangreen]

Yessir ^^^ but I am not running this routine atm just curious.

But starting the training cycle off with legs destroys me lol
Would fatiguing back before pressing be a poor idea?

And actually would Pull, Legs, Push be okay?

PPL works fine. I'm doing Chest/Arms, Legs, Back/Shoulders currently because I hate doing shoulders after chest. Personal preference in the end

[davo26]

@ Davo26, looks good enough to me... assuming you feel it in your hamstrings, and get DOMS.

Doesn't look like an RDL in my book, RDL has knee flexion.

yeah i make sure i go as low as to feel it in the hams, and push back through them. dont really get DOMS as ive been doing them a fair while now, only really get DOMS after a week off.
as i mentioned before i struggle with the RDL form, i concentrate on trying to keep lower legs upright but sometimes get it wrong and they lean forwards a little when i try and get lower.
hence, when i read kelei say straight leg is better, i thought itd be better for me, and i think it is. i dont keep legs upright and lean over as per SLDL and i dont bend the knees as per RDL, so its a bit of a mishmash.

thanks

[Mrpb]

yeah i make sure i go as low as to feel it in the hams, and push back through them. dont really get DOMS as ive been doing them a fair while now, only really get DOMS after a week off.
as i mentioned before i struggle with the RDL form, i concentrate on trying to keep lower legs upright but sometimes get it wrong and they lean forwards a little when i try and get lower.
hence, when i read kelei say straight leg is better, i thought itd be better for me, and i think it is. i dont keep legs upright and lean over as per SLDL and i dont bend the knees as per RDL, so its a bit of a mishmash.

thanks

one thing that works for me to get more hamstring activation & doms is to hold a harder arch in my lower back. really pulling it with my core muscles.

btw, I think the name of what you're doing is straight leg deadlift, as opposed to stiff leg deadlift. https://www.youtube.com/watch?v=OpzRX3slWjE

[davo26]

one thing that works for me to get more hamstring activation & doms is to hold a harder arch in my lower back. really pulling it with my core muscles.

btw, I think the name of what you're doing is straight leg deadlift, as opposed to stiff leg deadlift. https://www.youtube.com/watch?v=OpzRX3slWjE

haha fancy that, didnt know such an exercise existed :-D
ill try the harder arch, sounds good, it can only help.

thanks for the input mate