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Hypertrophy routine - Opinions Pls!

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WelshNick
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2007/01/12 19:20:48 (permalink)
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Hypertrophy routine - Opinions Pls!

I've been following frankie ny's routine for 12 weeks and love it but its time to switch round a bit so i'd like to know if it looks good. My aim is to gain size with as little fat as possible, strength is not a direct target of mine at all. I'm planning to go totally natural.

All exercises will be performed with two warm up sets then 4x6. I have been doing 5x5 but thought I'd test the water on a different set up.

Mon - PULL

Deadlifts
Wide Grip Chins
Straight Barbell Curls

Tue - 30mins cv

Wed - PUSH

BB Bench Press
DB Shoulder Press
Incline BB Bench
Dips

Thu - 30mins cv

Fri - LEGS + TUM

Squats
SLDLs
Calf Raises
Leg Raises

Sat and Sun rest days.

Thanks a lot.
#1

22 Replies Related Threads

    GRIFF 1980
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    RE: Hypertrophy routine - Opinions Pls! 2007/01/12 20:32:14 (permalink)
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    Looks good mate.

    I personally would like to add some rows in on the pull day but is a nice solid routine.


    "Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"


    #2
    chris mason
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    RE: Hypertrophy routine - Opinions Pls! 2007/01/12 20:38:24 (permalink)
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    You should structure more of a bodybuilding routine based upon the goals you have listed. I will post one later this evening.
    #3
    WelshNick
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    RE: Hypertrophy routine - Opinions Pls! 2007/01/12 20:53:52 (permalink)
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    thank you both.griff rows sound good but do you mean bent over rows?i did try them when i started out with frankie's routine but when doing them i wasn't sure exactly how far to bend over especially as my back kept arching so in the end i gave up.doesn't help that i'm very unco-ordinated - deadlifts took me about a month to perfect!
    #4
    GRIFF 1980
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    RE: Hypertrophy routine - Opinions Pls! 2007/01/12 22:16:55 (permalink)
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    Here you go mate

    BB Row

    Alternatively

    DB Row


    "Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"


    #5
    chris mason
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    RE: Hypertrophy routine - Opinions Pls! 2007/01/13 03:01:03 (permalink)
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    Ok, here you go:

    Monday

    -Incline Dumbbell Press 3 x 4/6/8 --- Decrease the load 10 lbs per dumbbell for sets 2 and 3.
    -Flat Dumbbell Press 3 x 6/6/8 --- Decrease the load 5 lbs per dumbbell for set 3.

    -Leg Press 3 x 10/10/10
    -Standing Calf Raise 2 x 20/20

    Wednesday

    -Wide-grip Chins 3 x 10/10/10 --- If you cannot get 10 reps on your own perform as many as possible while stopping 1-2 reps short of complete failure. Once 10 reps become simple you can hang weight from your waist with a special belt designed for the purpose.
    -T-Bar Rows 3 x 4/4/8 --- Decrease the load by ~30% for set 3.
    -Curl-Grip Pull-downs 1 x 10

    -Seated Dumbbell Military Press Super-setted with Lateral Raises --- Perform 2-3 warm-ups with the dumbbell press first. After your warm-up perform one set of laterals for 10 repetitions (stopping 1-2 reps short of failure). Immediately move to the seated dumbbell press for 10 reps. It is very important that you move from the laterals to the dumbbell press in under 5 seconds (3 or less is best). Once you have completed the lateral/press cycle rest for 1-2 minutes and repeat for a 2nd and final cycle.

    -Behind the Back Barbell Shrugs 3 x 10/10/10 --- This exercise is a favorite of 2 of the greatest bodybuilders ever, Lee Haney and Ronnie Coleman. Not coincidentally both men have/had some of the greatest trapezius ever! You perform this movement by placing a barbell on a rack a few inches above knee height. Grasp the barbell behind your back with your hands spaced about 12-15” apart. Once you stand with the barbell you will simultaneously shrug your shoulders and bend your arms at the elbows a bit. The movement almost becomes a behind-the-back row. The ROM is limited and the bar should be traveling about 6-8”. Straps should be used if grip is a problem.

    -Abdominal crunches 2 x 20/20

    Thursday

    -Squats 2 x 5/5

    -Giant Set --- This giant set involves 3 sets immediately performed back to back to back. There are 3 exercises involved; squat, leg extension, and leg press. You will need to have each exercise pre-set in order to minimize the transition time from one exercise to the next. Start with 1 set of squats for 6 reps. Upon completion of the squats immediately move to the leg extension apparatus and bang out 10 reps with strict form. Once finished immediately move on to the leg press apparatus. You will perform another 15 (yes, this is an exception from the normal OYB parameters) reps here using strict form. The first 10 reps should be performed consecutively with no rest between reps. The final 5 reps should be “breathing” reps where you pause after each rep and take at least 3 full breaths. The giant set need only be performed once as you will be absolutely destroyed if it is performed properly and will probably be unable to walk for a few minutes. I suggest you lie down on your back upon completion of the set with your arms outstretched. Stay in this position until any feelings of nausea have subsided and you feel you are able to stand and walk.

    -Leg Curls --- 2 x 8/8

    Saturday

    -Standing Barbell Curls --- 3 x 6/6/10 --- Reduce the load by ~30% for set 3.
    -Hammer Curls --- 1 x 5 followed by a “down the rack” scheme. Immediately upon completion of your first set of 5 reps you place the dumbbells back in the rack and then grab a 2nd, lighter set. The reduction should be approximately 25-30% (ex. 70 lb dumbbells to 50 lb dumbbells). Immediately perform a 2nd set to failure and then re-rack the dumbbells and grab a 3rd even lighter set. This 3rd set should be at least 50% less weight than the 2nd set (ex. 50 lb dumbbells to 25 lb dumbbells). Immediately proceed with a final set to failure. This “down the rack” method should leave your arms fried and pumped!

    -Skull Crushers --- 3 x 6/6/8 --- Reduce the load by ~30% for the 3rd set.
    -Pulley Pushdowns --- 1 x 10 immediately followed by 2 consecutive sets performed in the same manner as the “down the rack” scheme with dumbbells but with the load reduction realized by moving the pin in the weight stack.

    -Standing Calf Raises --- 2 x 20/20
    -Seated Calf Raises --- 2 x 20/20
    #6
    WelshNick
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    re 2007/01/13 23:16:49 (permalink)
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    thats great thanks a lot,its a lot different from the routine i'v been doing so i think it'll give my body the desired shock!wot exactly r t-bar rows tho,are they like seated rows?Also there are no deadlifts.u obviously know more than me about routines but is it ok 2 miss them out?thanks again.
    #7
    chris mason
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    RE: re 2007/01/14 17:45:01 (permalink)
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    ORIGINAL: WelshNick

    thats great thanks a lot,its a lot different from the routine i'v been doing so i think it'll give my body the desired shock!wot exactly r t-bar rows tho,are they like seated rows?Also there are no deadlifts.u obviously know more than me about routines but is it ok 2 miss them out?thanks again.



    Try the routine. You WILL grow. Trust me.

    Deadlifts are not needed with this routine.

    Here is a description of the t-bar row:

    T-bar row: The t-bar row is one of the best exercises you can perform for the largest muscles of your back (trapezius and latissimus). It also is a bit less strenuous on your lower back than the standard bent-over row. This movement can be performed on a special apparatus or with the use of a standard 7’ barbell and some creative thinking.

    If you choose to use the barbell you will begin the setup by placing one end in a corner (you can use the corner of a power-cage/rack if you have one). This end will remain unloaded (other than to secure it) and you will add plates to the other end for resistance. If you will not be using heavy loads you need not worry about securing the unloaded end of the barbell. There will come a point when you will need to secure the unloaded end and this will be readily apparent as it will want to rise up in the air during the exercise. If you have a training partner he/she can simply place their foot loosely over the unloaded end of the bar to resolve this issue. If you do not have a partner, use some creative thinking to figure out a solution (such as placing a dumbbell over the unloaded end).

    Once you have positioned the bar you will load it. In order to allow for a good ROM you need to start with 25 lb plates or smaller. As you add weight, you can begin to place larger plates further out (for example, I load 4 25s followed by 2 35s and then finally 45 lbs plates).

    In order to best grasp the bar you will need a v-bar grip. As the name implies this apparatus is shaped like a 3 dimensional V with the grip handles parallel and spaced about 4" apart. You will place this (with the handles facing upwards) on the loaded side of the bar just behind the collar (the bottom of the “V” will be under the bar with the handles coming upwards on either side of the bar).

    To actually perform the movement, straddle the bar with your legs. Start by essentially deadlifting the weight into a standing position (see the deadlift description in this text). From this position, bend over to approximately a 70 degree angle. Keep your lower back arched as you would in a squat. Lower the weight until your arms are fully extended, then lift the weight back into your mid-abdomen and repeat for the prescribed number of reps. You will probably naturally want to start the movement with a bit of a pull or heave with the lower back. This is acceptable if you maintain good form and are not jerking the weight. When in doubt, train stricter, not looser.

    If your gym has a specific t-bar apparatus you may follow the instructions posted on the device or ask a gym employee to show you how to use the equipment.
    #8
    ice_mach
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    RE: re 2007/01/14 18:02:40 (permalink)
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    Hey mate, is that your routine? If so, you dont mind me, indexing it, in my thread routines, routines, and more routines, above?
    #9
    WelshNick
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    re 2007/01/14 19:51:54 (permalink)
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    thanks chris thats great i'll definitely follow this routine for 12weeks at least.the t-bar exercise sounds tricky but i think i can manage it!
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    GRIFF 1980
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    RE: re 2007/01/14 21:06:08 (permalink)
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    Nice post there Chris.

    Going to print this one off, may very well be something I do in the future.


    "Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"


    #11
    chris mason
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    RE: re 2007/01/15 00:40:41 (permalink)
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    ORIGINAL: ice_mach

    Hey mate, is that your routine? If so, you dont mind me, indexing it, in my thread routines, routines, and more routines, above?



    Anything I post here can be used at the reader's discretion. Please do so.

    Chris
    #12
    chris mason
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    RE: re 2007/01/15 00:41:48 (permalink)
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    ORIGINAL: WelshNick

    thanks chris thats great i'll definitely follow this routine for 12weeks at least.the t-bar exercise sounds tricky but i think i can manage it!


    The t-bar really is pretty easy. You will see when you give it a try. Remember to eat plenty of food to support the gains you will stimulate.
    #13
    chris mason
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    RE: re 2007/01/15 00:42:17 (permalink)
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    ORIGINAL: GRIFF 1980

    Nice post there Chris.

    Going to print this one off, may very well be something I do in the future.


    Sounds great!
    #14
    chris mason
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    RE: re 2007/01/15 00:44:58 (permalink)
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    One point of clarification, the sets listed in that routine are post-warmu-up. I refer to them as "working" sets.

    The format listed for sets and reps is as follows (for example):

    4 x 4/4/3/2

    The above denotes 4 working sets are to be performed with the rep counts per set to be 4, 4, 3, and 2 for the last set. Be sure to perform at least 2 warm-up sets per body part being exercised prior to your working sets. If 2 exercises are to be performed per body part you can use your discretion as to whether or not you feel the need to warm-up prior to your working sets for the second exercise.
    #15
    Jazz
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    RE: re 2007/01/16 22:54:09 (permalink)
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    Chris on your routine (most exercises) you seem to decrease the weight with each set ?

    Why not keep the weight the same for each set ?
    #16
    chris mason
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    RE: re 2007/01/16 23:21:23 (permalink)
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    ORIGINAL: Jazz

    Chris on your routine (most exercises) you seem to decrease the weight with each set ?

    Why not keep the weight the same for each set ?


    You are working to near concentric failure and if you are going to increase reps on a 2nd or 3rd working set in such a situation a decreased load is demanded. In other words, if you do 4 reps to near failure you should not be able to come back with the same load and get 6 or 8 reps. Make sense?
    #17
    Jazz
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    RE: re 2007/01/17 00:19:51 (permalink)
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    Ok I understand but why increase the reps why not just keep the reps the same ?

    Is it something to do with using a heavy weight first to build strength then keeping the volume high for mass gains ?

    Maybe the first set is always the strongest so it makes sense to shift the most weight first ?

    Cheers

    Jazz
    #18
    chris mason
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    RE: re 2007/01/17 03:03:52 (permalink)
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    ORIGINAL: Jazz

    Ok I understand but why increase the reps why not just keep the reps the same ?

    Is it something to do with using a heavy weight first to build strength then keeping the volume high for mass gains ?

    Maybe the first set is always the strongest so it makes sense to shift the most weight first ?

    Cheers

    Jazz


    Good question. The logic lies in the fact the routine is a set one and not specific to the individual. The variation in reps increases the chances that the workout will hit the individual's "sweet spot" as far as reps on a given exercise goes. Everyone has that "sweet spot" and it requires individual experimentation to find what it is for a given exercise by individual.

    Chris
    #19
    sohailshah88
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    RE: re 2007/01/17 03:56:11 (permalink)
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    hey chris for thursday do u mean first do 2 set of squats for 5 reps each and then do the giant set and then after that the curls?
    #20
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