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Thread: Hypertrophy routine comments?

  1. #1
    Wannabebig Member
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    Hypertrophy routine comments?

    Just started a new routine moving from each body part once per week to two...feels good so far. And in order. Hypertrophy objective.
    I increase the weight once I hit 10 reps on the 3 set by 5%.
    1 minute rest between sets. Based on research that muscles actually recoop within 48hours...any thoughts?

    Day 1/4:
    Decline Dum-3x10
    Incline Dum-3x10
    45 degree curls-3x10
    Reverse bicep curls-1X10
    Hammer curls-3x10
    Dum shoulder press-3X10
    Shrug-1x10
    45 degree side laterals 2X10
    Reverse dumbell fly's 1X10

    Day 2/5
    Squats-3x10
    Standing Ham curls-3x10
    Wide grip Pulls-3X10
    One Dumb Rows-3x10
    Decline skulls-3x10
    Rope pressdowns-3x10
    Lunges-2X10
    One calve standing-1X10
    Hyperextensions-2x10

    Day 6/7- off

  2. #2
    Banned Kirman's Avatar
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    1 word overtraining.

    muscles mite recover within say 48 hours but it could still be growing and repairing. So if you train after that 48 hours yer your muscles are fully recoverd and rdy to do a weight again but not necessary heavier.

    You'll gain more lean mass much quicker if you train each body part once a week and hit each part with compound movements..

    check out the WBB routines

  3. #3
    Wannabebig Member
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    Thanks for everyones feedback!

  4. #4
    Steak and Eggs pusher's Avatar
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    How bout something like this. I tried to keep to your original routine, but made a few suggestions. Less volume. Pick a weight you can only do the last rep with, once you can do one more, add weight. 2 min rest. You'll need it if you're going heavy enough.

    Just some humble advice.

    Day 1/4:
    Decline Dum-2x6
    Flat bench -3x5
    Hammer curls-2x5
    Dum shoulder press-2x5
    Shrug-2x8
    upright rows 2x6

    Day 2/5
    Squats-3x10
    Standing Ham curls-2x6
    Lunges-2X10
    Wide grip Pulls-3X10
    BO rows or One Dumb Rows-2x6
    Deadlifts 4x4
    Skulls-2x6
    Rope pressdowns-2x6


    Day 6/7- off
    "The highest reward for man's toil is not what he gets for it, but what he becomes by it." -John Ruskin 1819-1900

    "He who fights monsters should see to it that in the process, he does not
    become a monster. And when you look into the abyss, the abyss also looks into
    you." - Nietzche

  5. #5
    Senior Member Manveet's Avatar
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    why not try hst?

    www.hypertrophy-specific.com
    "It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"

    Richard Dawkins


    "Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."


    Richard Dawkins


    "Bah. You know I hate poor people."

    Paul Stagg

  6. #6
    Steak and Eggs pusher's Avatar
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    "The highest reward for man's toil is not what he gets for it, but what he becomes by it." -John Ruskin 1819-1900

    "He who fights monsters should see to it that in the process, he does not
    become a monster. And when you look into the abyss, the abyss also looks into
    you." - Nietzche

  7. #7
    Super Member II zwarrior99's Avatar
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    yea HST is awesome.
    Cutting Cycle 02/04'

  8. #8
    Wannabebig Member
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    To Pusher: thanks for the feedback. Surprised at the low rep range. From my research (Bompa) hypertrophy rep ranges are between 9-12 reps...?

  9. #9
    Wannabebig Member
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    I had never seen that HST training before. It looks very interesting. I have been doing WBB routines with great success. I think I will try the HST myself and see how it goes.

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