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  1. #1
    The Texan FortifiedIron's Avatar
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    Hypertrophy Program

    Week 1-2 (regular training)
    Upper day 1:
    Bench Press 3x6
    Close grip 3x6
    Push down 3x6
    DB shrugs 3x6
    Weighted pull ups 3xF
    Military Press 3x6
    Preacher Curls 3x6

    Upper day 2:
    Incline Press 3x6
    Fly’s 3x6
    Triceps extensions 3x6
    Barbell Shrug 3x6
    Upright Rows 3x6
    Push Press 3x6
    Barbell Curl 3x6

    Lower day 1:
    Squat 3x6
    Leg Press 3x6
    Good morning 3x6
    Glut Ham Raise 3x6
    Straight Leg Deadlift 3x6

    Lower day 2:
    Deadlift 3x6
    Front Squat 3x6
    Weighted Step-ups 3x6
    High Pull 3x6
    Standing Calf Raises 3x10


    Loading phase 3-4 weeks
    Upper day 1:
    Flat bench 3x8
    Skull Crushers 3x8
    Iso-metric Plate raises 3x6 (5 Second pause at top)
    Power Shrugs 3x8
    Lat Pull downs 3x8
    Bicep Curls 3x8

    Upper day 2:
    Incline DB press 3x8
    Barbell overhead extensions 3x8
    Barbell Curls 3x8
    Iso-metric DB shrugs 5x5 (5 second pause at top)
    Upright Rows 3x8
    Push Press 3x8

    Upper day 3:
    Decline Bench Press 3x8
    Weighted Dips 3x8
    Preacher Curls 3x8
    Seated DB Press 3x8
    Dumbell Rows 3x8

    Lower day 1:
    Squat 3x8
    Good Morning 3x8
    Glut Ham Raise 3x8
    Seated Calf Raises 5x10

    Lower day 2:
    Deadlift 3x8
    Front Squat 3x8
    Weighted Step-ups 3x8
    Standing Calf Raises 5x10

    Lower day 3:
    Leg Press 3x8
    Straight Leg Deadlift 3x8
    Glut Ham raise 3x8
    Seated Calf Raises 5x10


    Tapering 5-6 weeks

    Upper day 1:
    Bench 2x10
    Close grip 2x10
    Military Press 2x10
    Upright row 2x10
    Hammer Curls 2x10

    Lower day 1:
    Squat 2x10
    Deadlift 2x10
    Glut Ham raise 1x10
    GM 2x10
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  2. #2
    Home Alone Bignbuff's Avatar
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    Question

    Question...for the loading phase are we supposed to train upper and lower body three times per week?

    Seems like a bit much to me.
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  3. #3
    The Texan FortifiedIron's Avatar
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    Originally posted by Bignbuff
    Question...for the loading phase are we supposed to train upper and lower body three times per week?

    Seems like a bit much to me.
    Yup Thats the point. Your not going to overtrain in 2 wks, your going to overreach into a higher state of adaption. At the point of overreaching you back down and deload to rest, thus your body goes into supercompensation.


    Kc
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    Originally posted by Bignbuff
    Question...for the loading phase are we supposed to train upper and lower body three times per week?

    Seems like a bit much to me.
    And your not training to failure. You have to get this whole split thing outa your head. Training more frequently rather then once per week has been proven to keep your muscles in an anabolic state longer and show better results. There are years of scientific studies supporting frequent training. Keep In mind hes not doing a ton of sets. Rather, he split the sets over the course of the week.

    Kyle: Great routine. Maybe Ill try that after the new one you just gave me .
    Last edited by Younglifter14; 01-30-2004 at 04:06 PM.
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  5. #5
    Home Alone Bignbuff's Avatar
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    Originally posted by FortifiedIron
    Yup Thats the point. Your not going to overtrain in 2 wks, your going to overreach into a higher state of adaption. At the point of overreaching you back down and deload to rest, thus your body goes into supercompensation.


    Kc
    Gotchya man. Good point.

    Did you make up the routine?
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  6. #6
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    To failure or no?

    May seem like a dumb question, but how do you find your maxes for all of these exercises before actually doing them? Do you just wing it and guestimate? Thanks!


    -Dave
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    Thumbs up

    nice program FI
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  8. #8
    The Texan FortifiedIron's Avatar
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    Originally posted by SoG
    To failure or no?

    May seem like a dumb question, but how do you find your maxes for all of these exercises before actually doing them? Do you just wing it and guestimate? Thanks!


    -Dave
    The time you train to failure you'll have an F next to the sets. Other then that NO training to failure ever.


    Kc
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  9. #9
    The Texan FortifiedIron's Avatar
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    Originally posted by SoG
    To failure or no?

    May seem like a dumb question, but how do you find your maxes for all of these exercises before actually doing them? Do you just wing it and guestimate? Thanks!


    -Dave
    No you increase the volume of loading progressivly. Start off with what you think you can handle roughly to finish the sets and reps listed. Each Weak attempt to increase the amount of weight on the last set of the exercise.


    Kc
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    Banned Heisman's Avatar
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    What are iso-metric plate raises?
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    Okay, so I bench 150 for 3 sets of six reps; if I feel I can get 150 more than six times on the 3rd set, I should move the weight up to 155-160, right?

    Thanks for the clarifications! I'm very interested in one of these "conjugated" workouts. Where can I go to learn more?


    -Dave
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    Originally posted by SoG
    Okay, so I bench 150 for 3 sets of six reps; if I feel I can get 150 more than six times on the 3rd set, I should move the weight up to 155-160, right?

    Thanks for the clarifications! I'm very interested in one of these "conjugated" workouts. Where can I go to learn more?


    -Dave
    Check out dual factor hypertrophy training and some periodization articles over at t-mag. periodization and the dual factor theory (fitness fitigue theory) is the way to go imo.
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    12 to go! Steveo31's Avatar
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    Originally posted by Younglifter14
    Training more frequently rather then once per week has been proven to keep your muscles in an anabolic state longer and show better results.
    ...scuse me? So you are saying to hit the muscle groups more than 1x a week?

    Uhh...I don't think so. Not if you have a good routine down.
    http://www.exrx.net/Lists/Directory.html


    -ohashi
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    edited so big h feels like hes cool or something
    Last edited by Younglifter14; 03-13-2004 at 09:16 PM.
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    Member Lost_my_whey's Avatar
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    I only see 2 back exercises out of 4 workout days, deads and weighted pullups. Ditch the curls on upper day 2 and do dumb-bell rows, the hit your biceps good enough as well as give you some good dynamic back workout as deads are just, more or less, a static hold work out for the back
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    Originally posted by FortifiedIron
    Yup Thats the point. Your not going to overtrain in 2 wks, your going to overreach into a higher state of adaption. At the point of overreaching you back down and deload to rest, thus your body goes into supercompensation.


    Kc
    Are you supposed to gain during the supercompensation period? Or are you just merely recovering?
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  17. #17
    Shutup and lift...bitches Wheelies's Avatar
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    Re: Hypertrophy Program

    Originally posted by FortifiedIron
    Week 1-2 (regular training)
    Upper day 1:
    Bench Press 3x6
    Close grip 3x6
    Push down 3x6
    DB shrugs 3x6
    Weighted pull ups 3xF
    Military Press 3x6
    Preacher Curls 3x6

    Upper day 2:
    Incline Press 3x6
    Fly’s 3x6
    Triceps extensions 3x6
    Barbell Shrug 3x6
    Upright Rows 3x6
    Push Press 3x6
    Barbell Curl 3x6

    Lower day 1:
    Squat 3x6
    Leg Press 3x6
    Good morning 3x6
    Glut Ham Raise 3x6
    Straight Leg Deadlift 3x6

    Lower day 2:
    Deadlift 3x6
    Front Squat 3x6
    Weighted Step-ups 3x6
    High Pull 3x6
    Standing Calf Raises 3x10


    Loading phase 3-4 weeks
    Upper day 1:
    Flat bench 3x8
    Skull Crushers 3x8
    Iso-metric Plate raises 3x6 (5 Second pause at top)
    Power Shrugs 3x8
    Lat Pull downs 3x8
    Bicep Curls 3x8

    Upper day 2:
    Incline DB press 3x8
    Barbell overhead extensions 3x8
    Barbell Curls 3x8
    Iso-metric DB shrugs 5x5 (5 second pause at top)
    Upright Rows 3x8
    Push Press 3x8

    Upper day 3:
    Decline Bench Press 3x8
    Weighted Dips 3x8
    Preacher Curls 3x8
    Seated DB Press 3x8
    Dumbell Rows 3x8

    Lower day 1:
    Squat 3x8
    Good Morning 3x8
    Glut Ham Raise 3x8
    Seated Calf Raises 5x10

    Lower day 2:
    Deadlift 3x8
    Front Squat 3x8
    Weighted Step-ups 3x8
    Standing Calf Raises 5x10

    Lower day 3:
    Leg Press 3x8
    Straight Leg Deadlift 3x8
    Glut Ham raise 3x8
    Seated Calf Raises 5x10


    Tapering 5-6 weeks

    Upper day 1:
    Bench 2x10
    Close grip 2x10
    Military Press 2x10
    Upright row 2x10
    Hammer Curls 2x10

    Lower day 1:
    Squat 2x10
    Deadlift 2x10
    Glut Ham raise 1x10
    GM 2x10
    Seems neat, but what exact days are you doing this? Is Upper Day 1 on Monday, and Day 2 on THursday or something? And also, I dont do flyes, what would you substitute for those?
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    it looks good but i dont see why your useing some "lesser" exersizes like lat pulldowns over pullups?
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    Originally posted by 2xm
    it looks good but i dont see why your useing some "lesser" exersizes like lat pulldowns over pullups?
    Not everyone is strong enough to do pull-ups. I'm sure FI meant this as a 'general program', I think you could substitute weighted pull-ups if you're strong enough.
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  20. #20
    The Texan FortifiedIron's Avatar
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    Originally posted by Steveo31
    ...scuse me? So you are saying to hit the muscle groups more than 1x a week?

    Uhh...I don't think so. Not if you have a good routine down.
    describe a good routine? and how are you going to optimally tax the system inorder to increase adaption?


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    The Texan FortifiedIron's Avatar
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    Originally posted by Lost_my_whey
    I only see 2 back exercises out of 4 workout days, deads and weighted pullups. Ditch the curls on upper day 2 and do dumb-bell rows, the hit your biceps good enough as well as give you some good dynamic back workout as deads are just, more or less, a static hold work out for the back
    Your forgetting about the goodmornings and straightleg dealifts, both very taxing ont he back.


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    The Texan FortifiedIron's Avatar
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    Originally posted by Rocky_Maivia
    Not everyone is strong enough to do pull-ups. I'm sure FI meant this as a 'general program', I think you could substitute weighted pull-ups if you're strong enough.
    This is just a general program correct. This program isnt set in stone period. The workout exercises and sets/reps can be modified but the general rule of thumb is to have both the intensity/volume/freqnecy/fatigue increases throughout the program. Thats the general principle. Do what works for you but follow the guidlines.

    And for those who say they cant gain anything but overtraining training like this, i beg you to try it. You'll be amazed at this.


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    Member HammerStrength's Avatar
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    Thumbs down

    You make lifting to complicated when liftting isnt complicated at all. Keep it simple. Load phase after the load phase adapt to the super net testosteron gains then go into the pre loading phase 3 then go into the post gaining load phase.
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    Thumbs down

    Originally posted by HammerStrength
    You make lifting to complicated when liftting isnt complicated at all. Keep it simple. Load phase after the load phase adapt to the super net testosteron gains then go into the pre loading phase 3 then go into the post gaining load phase.
    And you give bodybuilders a bad name everywhere .
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    Originally posted by HammerStrength
    You make lifting to complicated when liftting isnt complicated at all. Keep it simple. Load phase after the load phase adapt to the super net testosteron gains then go into the pre loading phase 3 then go into the post gaining load phase.

    He's only posting an example program, if you don't like it don't do it, why even bother responding to the post?
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    Originally posted by HammerStrength
    You make lifting to complicated when liftting isnt complicated at all. Keep it simple. Load phase after the load phase adapt to the super net testosteron gains then go into the pre loading phase 3 then go into the post gaining load phase.
    it's only complicated when you don't take the time to understand it. if expanding your knowledge is not something that you're willing to do in order to maximize your results through your training, well, too bad for you. you'll never be as big as you could be with that train of thought.
    Last edited by Wanker527; 01-31-2004 at 04:05 PM.
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    The Texan FortifiedIron's Avatar
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    Originally posted by HammerStrength
    You make lifting to complicated when liftting isnt complicated at all. Keep it simple. Load phase after the load phase adapt to the super net testosteron gains then go into the pre loading phase 3 then go into the post gaining load phase.
    Last time i checked there was a reason why i was bigger and much stronger then you

    As for what people said, its complicated to those who are unwilling to learn. This isnt hit where you just throw something on the paper and have some lifter do it and get average results.


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    Originally posted by FortifiedIron
    Last time i checked there was a reason why i was bigger and much stronger then you

    As for what people said, its complicated to those who are unwilling to learn. This isnt hit where you just throw something on the paper and have some lifter do it and get average results.


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    Now Your bigger and stronger then me but before my car accident i was a hell of a lot bigger and stronger then you. Im i mere shadow of what i once was.
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    Originally posted by FortifiedIron
    Yup Thats the point. Your not going to overtrain in 2 wks, your going to overreach into a higher state of adaption. At the point of overreaching you back down and deload to rest, thus your body goes into supercompensation.

    Kc
    Would this mean that you grow the most during weeks 5-6?
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    The Texan FortifiedIron's Avatar
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    Originally posted by HammerStrength
    Now Your bigger and stronger then me but before my car accident i was a hell of a lot bigger and stronger then you. Im i mere shadow of what i once was.
    umm ok


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