Hypertrophy/Bodybuilding Routine

[atgbrahsrs]

Define lean? I think everyone has a different idea of what they consider "lean."

I would personally prefer this route, but at the end of every cut I'm always half satisfied. My upper body looks fine, my lower body needs work - and so I go all out and bulk. Then the cut follows.

I want to slow bulk it this year - maybe this will be the year I'll actually bring my legs up. Only then will I probably being comfortable staying lean year round.

lol


you have my respect sir


anyways, maybe he meant something like 10-12 % bf and just recomping while eating at maintenance


I think no one should ever go nutz on bulking doe

[Jasonk282]

Define lean? I think everyone has a different idea of what they consider "lean."

I would personally prefer this route, but at the end of every cut I'm always half satisfied. My upper body looks fine, my lower body needs work - and so I go all out and bulk. Then the cut follows.

I want to slow bulk it this year - maybe this will be the year I'll actually bring my legs up. Only then will I probably being comfortable staying lean year round.

Oh it is definitly highly subjective. There's a certian 'coach' around here that's 5'8' 260+ and think he's not fat at all.

for me...lean is staying around 165-170, maybe as low as 160 lbs at 5'9".

I use the YMCA bodyfat scale, which is probably inaccurate(like most) however it's about 2% off from the Navy neck test, which I used for 6 years as a Marine. Navy has me at 12% and YMCA has me at 10%, so obviously I use the YMCA one, LOL.

But srs...I just pick on and use that one alone for sack of consistency in tracking.

I do agree though that there's really no need to go on a 30 lbs bulk and gain a bunch of fat over muscle. At the most I would advise a bulk of 15, cut 10 and repeat so in a years time you'll gain roughly 10 lbs but keep fat pretty low.

[klaximilian]

lol


you have my respect sir


anyways, maybe he meant something like 10-12 % bf and just recomping while eating at maintenance


I think no one should ever go nutz on bulking doe

Nope, no need to go nuts on a bulk at all. 2lbs/month is more than enough.

Unfortunately my lower half is reluctant to grow so I look a little uneven. I'd like to fix that as soon as possible instead of slowly recomping and maybe having minor leg growth over the span of a year. I'm an impatient man, lol.

Agreed, I'd say <12% is my idea of lean. I usually am about 15-17% at the end of a bulk. Last summer got down to 9%, and while it was nice it definitely emphasized my inadequate legs.

[klaximilian]

I do agree though that there's really no need to go on a 30 lbs bulk and gain a bunch of fat over muscle. At the most I would advise a bulk of 15, cut 10 and repeat so in a years time you'll gain roughly 10 lbs but keep fat pretty low.

Precisely how I did it this year. Up from 175 to 190, down to about 185 and looking to get to 180 before July.

The sloppier the bulk, the sh*ttier your cut will be due to the length it will require to get lean.

[Jasonk282]

Precisely how I did it this year. Up from 175 to 190, down to about 185 and looking to get to 180 before July.

The sloppier the bulk, the sh*ttier your cut will be due to the length it will require to get lean.

Plus you have to take into consideration we are comparing our state of lean to everyone on this site. Now, go to say Wal Mart even being at 15% and you're farking Frank Zane

[atgbrahsrs]

just lol @ someone who wants to get to 7-8 percent and does not compete srs

[klaximilian]

just lol @ someone who wants to get to 7-8 percent and does not compete srs

I wouldn't mind getting to 7-8% if I had the frame to support it. After all, 10% apparently is not the point where my abs are pronounced. I'm one of the unfortunate ones that holds fat primarily in my midsection and none anywhere else - so 8% is probably where abs come in.

I also have no interest in competing - call me crazy but I'd do 7-8% for the hell of it.

[atgbrahsrs]

I wouldn't mind getting to 7-8% if I had the frame to support it. After all, 10% apparently is not the point where my abs are pronounced. I'm one of the unfortunate ones that holds fat primarily in my midsection and none anywhere else - so 8% is probably where abs come in.

I also have no interest in competing - call me crazy but I'd do 7-8% for the hell of it.

hey if you would enjoy it and make it fun for you then by all means do it


the problem is people think that other people ( non-lifters with little knowledge on macros, how hard is to gain muscle or reach like single digits, especially if you have been fat) will tell the difference between 8 and 10 percent. 99.99 % of them won't . but people struggle to diet, restrict themselves and start to lose muscle and etcc for no good reason
^ but that is for people who train to impress others

clearly, you are not one of those nincompoops so have a blast brah but remember u want big legs too u know !

[DamonX]

just lol @ someone who wants to get to 7-8 percent and does not compete srs

This. I'm really contemplating on entering my first comp this year. Last year I got down to 6-7% during my reverse diet.

And I agree wit the whole staying lean. I feel much better in general. Been bulking since january @ 1 lb a month gain, I'd say I'm hovering at 9%ish right now

[klaximilian]

hey if you would enjoy it and make it fun for you then by all means do it


the problem is people think that other people ( non-lifters with little knowledge on macros, how hard is to gain muscle or reach like single digits, especially if you have been fat) will tell the difference between 8 and 10 percent. 99.99 % of them won't . but people struggle to diet, restrict themselves and start to lose muscle and etcc for no good reason
^ but that is for people who train to impress others

clearly, you are not one of those nincompoops so have a blast brah but remember u want big legs too u know !

I won't be going to 7-8% for another year or two. Need one or two more solid bulks to get me close to 185-190 @ 10%.

Quadzilla or bust.

[necon76]

So this may have already been discussed in one of there threads, but it'd be too hard to find if it has.


What are the thoughts/reasoning behind using a rep goal as opposed to just going with a prescribed number of sets?

[iLuvLifting]

I really don't understand this routine. Seems not enough volume. I mean only one exercise for the arms? no deadlifts/back squats? weird bench press? no traps exercises? and nothing to isolate the front delts on D1? I don't get this to be honest.

[atgbrahsrs]

So this may have already been discussed in one of there threads, but it'd be too hard to find if it has.


What are the thoughts/reasoning behind using a rep goal as opposed to just going with a prescribed number of sets?

from the OP "I believe that aiming for a total rep target rather than counting the number of sets you perform is the best way to manage total tonnage (volume)"


best/most accurate way to measure ur weekly/per session volume

[atgbrahsrs]

I really don't understand this routine. Seems not enough volume. I mean only one exercise for the arms? no deadlifts/back squats? weird bench press? no traps exercises? and nothing to isolate the front delts on D1? I don't get this to be honest.

1. The volume is fairly high. Even with straight sets if you have a 40 rep goal and you start with a true 10RM then you would at least need about 5 sets to reach it/get it.

As for the one exercise for arms. You can add one more for bic/tris but don't fall fall for that "hit your muscles from all angles" thing. THis is pure BS when it comes to a muscle like biceps triceps.

The OP has said that you can do more than 50 reps.

It is better to do 10 sets of 2 great exercises than to do 4 sets of 5 exercise that do the same thing.

2. The conventional deadlift is an overrated exercise. That being said, you can swap it for RDL won't make THAT much of a difference.

Front squats hit your quads better and they are just as hard as any squat and still a compound movement. However, unlike back-squats they usually don't agree with most people... I am one of them.

Best substitute: High-Bar BACK squats.

3. As for the bench press. THe OP has explained his reasoning for the bench press form a few pages further however keep in mind we all have different arm lengths etc etc, if you find that a standard from of bench press hits your chest better then you should stay with that form.

Form suggestion, exact exercises depend more on the individual and pale in comparison to the main things: RM load, rep-goal.

4. Traps get hit hard when you do RDLs but shrugs can be added on Pullday.

5. The only exercise that isolates the frond delt are front delt raises. IMO, it is an useless exercise in the context of every routine. However, I think you meant the lack of an OHP. An OHP is mainly a front delt exercise and when you have 2 fairly high-volume presses for chest it is not needed.

It is not an useless exercise though, seated dumbbell shoulder press hits the side delt pretty good and is superior than a barbell press but in the context of this routine it would be kind of better to do more side laterals as they give you the capped look.

[Effrum]

I really don't understand this routine. Seems not enough volume. I mean only one exercise for the arms? no deadlifts/back squats? weird bench press? no traps exercises? and nothing to isolate the front delts on D1? I don't get this to be honest.

To add a bit to what ATG said, the volume is actually pretty high, it's just that it's a ton of reps on fewer exercises. The exercise selection in the OP is very balanced and will work to sculpt your physique well; especially at the stage 95% of the people in this thread/forum are at. That being said, you can make adjustments where necessary.

But seriously, just try it and see. I'd bet you money that after doing 50 reps with a true 10RM in a rest-pause style on D1 (flat bench, incline bench, flys) your chest AND your front delts will be feeling it lol.

[atgbrahsrs]

especially at the stage 95% of the people in this thread/forum are at.

I will never understand why people wanna do/cycle/super-set all the ****ing exercises on the world when there is no phucking need, even at the "ready for cell-tech"-stage in lifting career.

^ and that's coming from someone who is guilty of this.

now if I do chin-ups for back only obviously I am not training back fully as it is responsible for other plain of motions but

brb dumbbell rows follow by seated cable rows followed by another row then maybe some actual rowing on a boat in a river

brb followed by 5 more rows

[xxx_jfb_xxx]

I really don't understand this routine. Seems not enough volume. I mean only one exercise for the arms? no deadlifts/back squats? weird bench press? no traps exercises? and nothing to isolate the front delts on D1? I don't get this to be honest.

I'd be interested to see what your previous routine(s) looked like if you think this is "not enough volume." I add an exercise for biceps and triceps. Romanian deads are deadlifts. Some of us use back squats instead of front squats. Some of us don't use the "weird bench press." Traps seem to get worked plenty with this routine, add exercise if needed. Front delts get hit plenty with any bench press movement.

You can change little things in the routine like I suggested. Nothing is set in stone. Results of ppl in this thread speak for themselves.

[Jasonk282]

This past week I have been running 2 a days with 36 reps each session...talk about brutal...the DOMS and pumps have been epic to say the least. I've got my afternoon session to hit still today, that's 10 sessions in 5 days.

Perks of having a home gym.

[atgbrahsrs]

This past week I have been running 2 a days with 36 reps each session...talk about brutal...the DOMS and pumps have been epic to say the least. I've got my afternoon session to hit still today, that's 10 sessions in 5 days.

Perks of having a home gym.

fuark

how u getting the reps in ?

[Jasonk282]

fuark

how u getting the reps in ?

The first 3 days was 6x6 on everything with 15 sec rest between sets. I was super setting as well when I didn't have to change plates and what not...like chest press/dips, rack chins/rows upright row/lateral.
Yesterday I started doing 3x12 for everything with 30 sec rest between sets.

[ThatOneLurker]

I will never understand why people wanna do/cycle/super-set all the ****ing exercises on the world when there is no phucking need, even at the "ready for cell-tech"-stage in lifting career.

Supersets (with isolations) are a godly feeling.

[Jasonk282]

Supersets (with isolations) are a godly feeling.

This^

I supersetted chest press/dip and rack chins/rows this week...EPIC feeling.

[ThatOneLurker]

This^

I supersetted chest press/dip and rack chins/rows this week...EPIC feeling.

Yessir. I love supersetting my isolations. Greater pump and you cut your time in the gym down.

Leg extensions with leg curls, biceps with triceps, side raises with flyes, etc..

[Jasonk282]

Yessir. I love supersetting my isolations. Greater pump and you cut your time in the gym down.

Leg extensions with leg curls, biceps with triceps, side raises with flyes, etc..

I did hack squats/sissy squats the other day...fark.

[atgbrahsrs]

^ haha, I sometimes super-set rope pressdowns and side laterals and the T-shirt feels tight



but ya guys know I what I meant srs a guy at my gym asked a trainer if he will make more gainz if he uses drop-sets more. the trainer nodded and kept on how u need also the obligatory glutamine and other **** supplements more expensive than a 20-lb bag of rice

[xxx_jfb_xxx]

^ haha, I sometimes super-set rope pressdowns and side laterals and the T-shirt feels tight



but ya guys know I what I meant srs a guy at my gym asked a trainer if he will make more gainz if he uses drop-sets more. the trainer nodded and kept on how u need also the obligatory glutamine and other **** supplements more expensive than a 20-lb bag of rice

That was the worst rambling I have seen on the forums in quite a while. That took me 5 minutes to read.

[necon76]

This past week I have been running 2 a days with 36 reps each session...talk about brutal...the DOMS and pumps have been epic to say the least. I've got my afternoon session to hit still today, that's 10 sessions in 5 days.

Perks of having a home gym.

Good lord. Gotta ask why.

[Jasonk282]

Good lord. Gotta ask why.

Because i got the free time, focus and intensity stays high versus doing 76 reps in one session...

[necon76]

Because i got the free time, focus and intensity stays high versus doing 76 reps in one session...

Fair enough.

[sonnydfrizzy]

How quickly do you guys see strength gains on this routine on the squat and bench?