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  1. #1
    Registered User greglevine's Avatar
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    Feedback On My Hypertrophy Program

    Hey guys, I just switched from CrossFit to the regular gym, with the goal of building lean muscle mass. I've done a ton of research and have created a hypertrophy program based on Dr. Eric Helms' Intermediate Bodybuilding Program, which is a 5-day Lower/Upper/Lower/Push/Pull split.

    My stats: 23, 5'9, 160 lbs., ~20% BF. I eat slightly below my TDEE to recomp.

    Program details - from Dr. Eric Helms' "The Muscle and Strength Pyramid: Training":

    * If it's week 1 of the 3-week mesocycle, I lift the highest number of reps at the lowest weight for each set - for example, for monday squats, I lift 4x5 at 215 lbs..
    * If it's week 2 of the 3-week mesocycle, I lift the middle number of reps at the middle weight for each set - for example, for monday squats, I lift 4x4 at 225 lbs..
    * If it's week 3 of the 3-week mesocycle, I lift the lowest number of reps at the highest weight for each set - for example, for monday squats, I lift 4x3 at 235 lbs..
    * For any of the exercises - mostly isolation exercises - not mentioned by name in the below 2 lines, the above 3 lines do not apply. Instead, "double progression," which means lifting as many reps as possible each set until the highest number of reps is lifted every set - when this happens, increase weight by 5 lbs. the following week - for example, for tuesday bicep curls, I might only be able to lift 11-9-8 reps, but as soon as I can lift 12-12-12 reps, I'll increase the weight by 5 lbs. the following week.
    * Within each 3-week mesocycle, I add 10 lbs. to the squat, deadlift, hip thrust, and leg press each consecutive week. At the start of each new mesocycle, I add 10 lbs. to what I started with at the beginning of the previous mesocycle.
    * Within each 3-week mesocycle, I add 5 lbs. to the bulgarian split squat, bench press, seated cable row, overhead press, assisted pull-up, weighted back extension, and face pull each consecutive week. At the start of each new mesocycle, I add 5 lbs. to what I started with at the beginning of the previous mesocycle.
    * Deloads are as needed, but always at the end of each 3-mesocycle block at the very least. Deloads involve doing 2/3 as many sets and using the lowest weight and lowest number of reps performed during the currently-ending mesocycle for each exercise.

    The program - slightly modified Intermediate Bodybuilding Program from Dr. Eric Helms' "The Muscle and Strength Pyramid: Training":

    Monday - Lower:
    4 Sets, 3-5 Reps, 2 RIR - currently 215-235 lbs., Squat
    4 Sets, 3-5 Reps, 2 RIR - currently 245-265 lbs., Deadlift
    3 Sets, 6-8 Reps, 2 RIR - not sure what weight yet, Weighted Bulgarian Split Squat - I have been doing dumbbell lunges at 2x55 lbs., but I'm switching to BSS since I feel way more of a pump in the legs
    3 Sets, 6-8 Reps, 2 RIR - currently 90-100 lbs., Seated Leg Curl
    5 Sets, 6-8 Reps, 2 RIR - not sure what weight yet, Standing Calf Raise - using either the seated leg press machine or the smith machine, to prevent losing my balance
    Some added neck work, which I included because of this: "How To Build A Thicker Neck Fast! - Simple Science-Based Training" - Jeff Nippard, YouTube
    3 Sets, 15 Reps, 2 RIR - currently 5 lbs., Weighted Neck Curl
    3 Sets, 15 Reps, 2 RIR - currently 10 lbs., Weighted Neck Extension
    3 Sets/Side, 15 Reps, 2 RIR - currently 10 lbs., Weighted Neck Side-Bends
    3 Sets/Side, 15 Reps, 2 RIR - currently 10 lbs., Weighted Neck Twists
    20 Minutes - ~2 Miles, LISS Cardio, Rowing Machine

    Tuesday - Upper:
    4 Sets, 3-5 Reps, 2 RIR - currently 135-155 lbs., Bench Press
    4 Sets, 4-6 Reps, 2 RIR - currently 140-160 lbs., Seated Cable Row
    3 Sets, 5-7 Reps, 2 RIR - currently 2x35-45 lbs., Standing Dumbbell Overhead Press
    3 Sets, 6-8 Reps, 2 RIR - currently 80-60 lbs. assistance, Assisted Pull-ups - I can definitely do pull-ups without assistance, but not for 8 reps with 2 RIR
    3 Sets, 8-12 Reps, 2 RIR, Tricep Movement - split between 3 exercises, because of this: "How To Build Huge Triceps with Optimal Training Technique" - Jeff Nippard, YouTube, 1m41s in, and "How To Grow 'Horseshoe' Triceps By Changing Arm Positions - Technique Explained" - Jeff Nippard, YouTube, 5m9s in:
    * 1 Set/Side, 8-12 Reps, 2 RIR - currently 35 lbs., Cable Overhead Tricep Extension
    * 1 Set, 8-12 Reps, 2 RIR - currently 45 lbs., Cable Tricep Pushdown
    * 1 Set/Side, 8-12 Reps, 2 RIR - currently 30 lbs., Cable Tricep Kickback
    3 Sets, 8-12 Reps, 2 RIR - currently 2x30 lbs., Standing Dumbbell Bicep Curl
    3 Sets, 8-12 Reps, 2 RIR - currently 2x20 lbs., Dumbbell Lateral Raise
    3 Sets, 8-12 Reps, 2 RIR - currently 45 lbs., Weighted Decline Sit-up
    3 Sets, 30-40 Seconds, 10 Seconds In Reserve - currently 45 lbs., Weighted Plank - progressing weight instead of time because of this: "How To Build A Better Core & Six Pack Abs: Optimal Training Explained" - Jeff Nippard, YouTube, 2m16s in

    Wednesday - Lower:
    3 Sets, 6-8 Reps, 2 RIR - not sure what weight yet, Barbell Hip Thrust - I did this with a 65 lbs. EZ-bar last week and it hurt, but not because of the weight, so I'll use a regular bar with more weight and see how much I can handle
    3 Sets, 6-8 Reps, 2 RIR - not sure what weight yet, Seated Leg Press - I've been squatting instead, which I'll be doing for the next few weeks, but then back to leg press
    3 Sets, 8-12 Reps, 2 RIR - currently 85 lbs., Seated Leg Extension
    3 Sets, 8-12 Reps, 2 RIR - currently 85 lbs., Seated Leg Curl
    5 Sets, 12-15 Reps, 2 RIR - currently 50 lbs., Seated Calf Raise
    20 Minutes - ~2 Miles, LISS Cardio, Rowing Machine

    Thursday - Push:
    3 Sets, 6-8 Reps, 2 RIR - currently 2x35 lbs., Standing Dumbbell Overhead Press
    3 Sets, 6-8 Reps, 2 RIR - currently 125-145 lbs., Bench Press
    3 Sets, 8-12 Reps, 2 RIR - currently 80 lbs., Machine Dip
    3 Sets, 12-15 Reps, 2 RIR - currently 2x30 lbs., Cable Fly
    3 Sets, 12-15 Reps, 2 RIR - currently 2x20 lbs., Dumbbell Lateral Raise
    Added neck work
    3 Sets, 15 Reps, 2 RIR - currently 5 lbs., Weighted Neck Curl
    3 Sets, 15 Reps, 2 RIR - currently 10 lbs., Weighted Neck Extension
    3 Sets/Side, 15 Reps, 2 RIR - currently 10 lbs., Weighted Neck Side-Bends
    3 Sets/Side, 15 Reps, 2 RIR - currently 10 lbs., Weighted Neck Twists

    Friday - Pull:
    3 Sets, 6-8 Reps, 2 RIR - currently 130-150 lbs., Seated Cable Row
    3 Sets, 6-8 Reps, 2 RIR - currently 80-60 lbs. assistance, Assisted Pull-up
    3 Sets, 8-12 Reps, 2 RIR - currently 30 lbs., Weighted Back Extension
    2 Sets, 12-15 Reps, 2 RIR - currently 55 lbs., Cable Face Pull
    3 Sets, 12-15 Reps, 2 RIR - currently 45 lbs., Weighted Decline Sit-up
    3 Sets, 30-40 Seconds, 10 Seconds In Reserve - currently 45 lbs., Weighted Plank
    14 Minutes - 6 Intervals, 20 Seconds HIIT/2 Minutes LISS Cardio, Exercise Bike

    Notes: I limit cardio to 3 days per week, with 2 LISS sessions and 1 HIIT session, for 14-20 minutes at a time, to minimize the cardio interference effect for building muscle mass, but to still get the cardiovascular health benefits - sourced from this: "Does Cardio Burn Muscle And Kill Gains?" - Sean Nalewanyj, YouTube, and "Lifting vs Cardio" - Dr. Mike Israetel, YouTube. I also of course warm up before every weightlifting session.

    Thank you in advance for any feedback!
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  2. #2
    Registered User Filmbuff81's Avatar
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    Since it’s based on Helms layout I have no real gripes other than the 3 different tricep movements is really needed.

    I can’t comment on the neck work, just start off really light.

    I feel like since you’re just switching over you’re better off following helms layout for a few months and THEN adjust it if needed.

    Or only start with neck 1 time per week.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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