Hypertrphy/ Mass building

5 Responses to this question

1. Autumnleaf Says:
   May 2nd, 2007 at 4:33 pm

   Yes indeed, but you may not like it.

   Two full body workouts per week, concentrating on major compound movements; 4-5 exercises per workout, 2 work sets per exercise using heavy weight that allows you to perform 6-10 reps for upper body exercises and up to 20 reps for exercises that hit the legs. Forget intensity modifiers like forced reps, negatives etc, just go to positive failure (and one set short of failure on squats and deadlifts).

   Example:

   Day 1 (Tuesday)

   Squats x2 work sets
   Straight Leg Deadlifts x1 set
   Pull ups x2 sets
   Parallel Bar Dips (empasis on chest) x2
   Calf Raises x2 sets

   Day 2 (Friday)

   Deadlifts x2 Work Sets
   Bench Press x1 set (flat) x1 set (incline)
   Seated Row x2 sets
   Shoulder Press x1 set
   Barbell Shrugs x1-2 sets

   Add weight to your bodyweight on Dips and Chin-ups progressively and aim to ensure that you are adding weight and/or reps each workout. Ensure that you use proper form and rep cadence throughout. Each workout should last approximately one hour, allowing for plenty of rest between each set; which you will need, especially after doing 20 reps of squats with good form.

   This may look easy, and not enough, but don’t believe it. Train, eat 5-6 nutritious meals daily, rest, sleep and repeat = growth.

2. Autumnleaf Says:
   May 2nd, 2007 at 5:30 pm

   I meant, of course, one REP short of failure on squats and deadlifts, not sets, hehe

3. Davo111 Says:
   May 2nd, 2007 at 9:00 pm

   Thanks…it looks good, I will let you know how it goes

4. dannyk Says:
   May 3rd, 2007 at 5:15 pm

   hi, i am no expert and am looking for advise too. the workout that i am doing is-

   Monday-chest & bi’s

   flat bench 12, 10, 8,
   incline bench 12, 10, 8
   decline bench 12, 10, 8
   flys incline 12, 12, 12

   ez bar curl 2 x 10 close grip 2 x 10 mid grip
   incline dumbell curl. 10 10 10
   hammer curl 10 10 10

   Wednesday- back & tri’s

   lat pull down 12 10 8
   seated pully row 12 10 8
   wide grip chin ups 12 10 8
   one arm dumbbell row 12 10 8

   tricep pull down (rope) 10 10 10
   skull crushers 10 10 10
   tricep pull down (bar) 10 10 10

   friday-shoulders & legs

   dumbbell shoulder press 12, 10, 8
   upper rowing 12, 10, 8
   lateral raises 12, 10, 8
   plate raises 12, 10, 8

   squats 12, 10, 8
   leg ext 12, 10, 8
   leg curl 12, 10, 8
   Calf raises 10 10 10

   this as you can see is a 3 day split. mon, wed, fri. but i am now thinking of doing monday, tuesday, thurs and back to day 1 on friday, as i feel i have recovered from mondays workout by friday. my diet is good and i always have more than 150g of quality protien per day. (my weight is 75kg) would this be a good idear? also is their any area which could be change in my workout, am i doing too much on a particular group???

5. philiewhilie Says:
   May 7th, 2007 at 4:41 pm

   Dannyk your rountine seems pretty solid, but I would drop leg ext. and curl for lunges and a variation on squats (hack, front, overhead etc.) Even though you think you have recovered, you may not be- but have a go and find out! If you start getting symptoms of overtraining then take a good couple of days off and revert back to your old program!!

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