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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Thread: Hypertrophy Program
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01-30-2004, 02:31 PM #1
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- Age: 39
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Hypertrophy Program
Fortified-iron.com/forum
Kyle@fortified-iron.com
http://fortified-iron.com/board/entry.php?2-FortifiedIron-Wave-Progress-For-Strength-Training
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01-30-2004, 02:36 PM #2
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01-30-2004, 02:46 PM #3
- Join Date: Jan 2003
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- Age: 39
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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.
KcFortified-iron.com/forum
Kyle@fortified-iron.com
http://fortified-iron.com/board/entry.php?2-FortifiedIron-Wave-Progress-For-Strength-Training
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01-30-2004, 02:53 PM #4Originally 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.
Kyle: Great routine. Maybe Ill try that after the new one you just gave me .Last edited by Younglifter14; 01-30-2004 at 03:06 PM.
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01-30-2004, 02:57 PM #5Originally 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
Did you make up the routine?
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01-30-2004, 03:21 PM #6
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01-30-2004, 04:08 PM #7
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01-30-2004, 05:27 PM #8
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- Rep Power: 5093
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
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Kyle@fortified-iron.com
http://fortified-iron.com/board/entry.php?2-FortifiedIron-Wave-Progress-For-Strength-Training
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01-30-2004, 05:29 PM #9
- Join Date: Jan 2003
- Location: Duncan, Arizona, United States
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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
KcFortified-iron.com/forum
Kyle@fortified-iron.com
http://fortified-iron.com/board/entry.php?2-FortifiedIron-Wave-Progress-For-Strength-Training
Per Ferrum, Ad Astra- Mel Siff
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01-30-2004, 06:30 PM #10
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01-30-2004, 09:04 PM #11
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01-30-2004, 09:32 PM #12Originally 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
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01-30-2004, 09:50 PM #13Originally 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.
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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01-30-2004, 10:11 PM #14
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01-30-2004, 11:35 PM #15
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01-31-2004, 05:31 AM #16Originally 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
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01-31-2004, 07:47 AM #17
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
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01-31-2004, 08:37 AM #18
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01-31-2004, 08:46 AM #19Originally posted by 2xm
it looks good but i dont see why your useing some "lesser" exersizes like lat pulldowns over pullups?neg reds on sight crew
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01-31-2004, 09:57 AM #20
- Join Date: Jan 2003
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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.
KcFortified-iron.com/forum
Kyle@fortified-iron.com
http://fortified-iron.com/board/entry.php?2-FortifiedIron-Wave-Progress-For-Strength-Training
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01-31-2004, 10:00 AM #21
- Join Date: Jan 2003
- Location: Duncan, Arizona, United States
- Age: 39
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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
KcFortified-iron.com/forum
Kyle@fortified-iron.com
http://fortified-iron.com/board/entry.php?2-FortifiedIron-Wave-Progress-For-Strength-Training
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01-31-2004, 10:03 AM #22
- Join Date: Jan 2003
- Location: Duncan, Arizona, United States
- Age: 39
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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.
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.
KcFortified-iron.com/forum
Kyle@fortified-iron.com
http://fortified-iron.com/board/entry.php?2-FortifiedIron-Wave-Progress-For-Strength-Training
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01-31-2004, 01:17 PM #23
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01-31-2004, 01:58 PM #24Originally 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.
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01-31-2004, 02:07 PM #25Originally 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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01-31-2004, 03:02 PM #26
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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 edited by Wanker527; 01-31-2004 at 03:05 PM.
"Oderint dum metuant." -Lucius Accius
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01-31-2004, 04:38 PM #27
- Join Date: Jan 2003
- Location: Duncan, Arizona, United States
- Age: 39
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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.
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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Kyle@fortified-iron.com
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01-31-2004, 05:22 PM #28Originally 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.
Kc
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01-31-2004, 08:31 PM #29Originally 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.
Kcneg reds on sight crew
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01-31-2004, 08:41 PM #30
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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.
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