leg hypertrophy reddit
As such, I can’t give it the fairest of shakes, as my nutrition was nothing like what I use today, but I DID put on 12lbs in 6 weeks, going from 190-202lbs. Structure and Function: Muscles Of The Thigh: The Quadriceps (Quads): The quadriceps are the muscles of the anterior (front) leg. Although Type IIb fibers depend entirely on glycogen for fuel, despite having high glycogen stores, they fatigue quickly. I don't like going from bp to ohp and then still try and have enough energy to do bent rows and weighted pull ups. Paul Carter likes to talk about it a bunch recently. ... Facebook Twitter LinkedIn Reddit Google+ Tumblr Pinterest Vk Email. My legs are big and i'm squatting 4x8x90kg (i weight 76kg) two times a week with RDL, leg press and leg curl. This is an important question to answer because it’s putting the muscles in catabolic conditions from the outset. Move onto a variation of a different lift (squat to SLDL, Deadlift to front squat, ohp to higher rep range bench, etc..) I enjoy it, been on a cut for a long time so can't say much about size gains but made small strength increases which is all I could hope for. With regard to the anatomical fixation points, it’s reasonably complicated to put this in a nutshell. The main thing wrestled with was the bench vs. OHP because I really love OHP but I know benching is a necessity to achieve the goal body. There are plenty of guys who look perfectly average who can hoist enormous amounts of weight, relatively speaking. Fast glycolytic fibers, the Type IIb muscle fibers, do not use oxygen for fuel, and are recruited third during activity. The sequence would look something like this: Also a good way to quit worrying about 1rms, because you stay FAR away from that during the program. Back: Pull-ups: 2 x 12 Dead Lifts 2 x 10 Dumbbell Rows 2 x 10 Lat Pulldown 2 x 10. That's how I went a } ( @ 's not rocket science. Hypertrophy refers to an increase in muscular size achieved through exercise. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.de628c13230c59091a5d.css.map*/._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} The leg press can be used to add quality leg mass and hypertrophy, specifically to the quadriceps. are enough and if you can't handle that you should really work on your work capacity. I was weighing in at about 187lbs after having dropped a good deal of fat. This allows me to work in all rep ranges in every workout while still getting in a good amount of volume, which is the main driver of muscle growth, more so than rep ranges. Legs. I run 5/3/1 to start for the big 4, and then 3x5 for the pull days. Cause ur doing a lot of volume each day...I herd back could recover faster though, and BW movements weren't taxing...would like your thoughts o this. T1: low bar squat, high bar squat, RDL, good morning. However, if you suffer from training ADD, this should satisfy your cravings. ._1zyZUfB30L-DDI98CCLJlQ{border:1px solid transparent;display:block;padding:0 16px;width:100%;border:1px solid var(--newCommunityTheme-body);border-radius:4px;box-sizing:border-box}._1zyZUfB30L-DDI98CCLJlQ:hover{background-color:var(--newCommunityTheme-primaryButtonTintedEighty)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:hover{color:var(--newCommunityTheme-bodyText);fill:var(--newCommunityTheme-bodyText)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active{background-color:var(--newCommunityTheme-primaryButtonShadedEighty)}._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{background-color:var(--newCommunityTheme-primaryButtonTintedFifty);color:rgba(var(--newCommunityTheme-bodyText),.5);fill:rgba(var(--newCommunityTheme-bodyText),.5);cursor:not-allowed}._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ:hover,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{border:1px solid var(--newCommunityTheme-body)}._1O2i-ToERP3a0i4GSL0QwU,._1uBzAtenMgErKev3G7oXru{display:block;fill:var(--newCommunityTheme-body);height:22px;width:22px}._1O2i-ToERP3a0i4GSL0QwU._2ilDLNSvkCHD3Cs9duy9Q_,._1uBzAtenMgErKev3G7oXru._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._2kBlhw4LJXNnk73IJcwWsT,._1kRJoT0CagEmHsFjl2VT4R{height:24px;padding:0;width:24px}._2kBlhw4LJXNnk73IJcwWsT._2ilDLNSvkCHD3Cs9duy9Q_,._1kRJoT0CagEmHsFjl2VT4R._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._3VgTjAJVNNV7jzlnwY-OFY{font-size:14px;line-height:32px;padding:0 16px}._3VgTjAJVNNV7jzlnwY-OFY,._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs{font-size:14px;line-height:32px;padding:0 16px}._2QmHYFeMADTpuXJtd36LQs,._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2QmHYFeMADTpuXJtd36LQs ._31L3r0EWsU0weoMZvEJcUA,._2QmHYFeMADTpuXJtd36LQs:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2QmHYFeMADTpuXJtd36LQs ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none}._2CLbCoThTVSANDpeJGlI6a{width:100%}._2CLbCoThTVSANDpeJGlI6a:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2CLbCoThTVSANDpeJGlI6a ._31L3r0EWsU0weoMZvEJcUA,._2CLbCoThTVSANDpeJGlI6a:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2CLbCoThTVSANDpeJGlI6a ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} The change was so significant that one of my wife’s co-workers thought my wife had gotten divorced and remarried in the time between when he had last seen me. Why do people think OHP needs a huge energy reserves? did you use an 85% TM for that or 90%? He is known for his volume landmarks for hypertrophy. Wednesday: Off. I even bought the Supersquats book about a year ago and still haven't been able to convince myself to run it. DC and 5/3/1 both mandate cardio/conditioning, so that'll be what you do on those days. Either way its worth a look and might be what you're looking for. I was trying to combine all the info I could find on PHAT, PHUL, PPL, and 5/3/1 to try and figure out what best fit what I wanted to do. Off days are off days man. Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. These programs are strictly intended to build serious muscle size. So, basically, the muscles move from your iliac crest (area at the front and outside of the hip bones of your pelvic belt), sacral bone (bone at the base of the spine) and ta… Lat Pulldown - 4 sets alternating between wide/reverse/overhand/neutral grip (changes week to week), Machine Low row - 3 sets 8-15 reps (optional), Curls - 2 or 3 variations 6-9 total sets 6-20 reps (I LOVE heavy DB curls), Seated/Standing DB Press - 3-4 sets 6-12 reps, Lateral/Front Raise Superset - 4 sets 10-20 reps (front raise optional and sometimes swapped for plate raise), Triceps Pushdown/Seated Dip Machine - 3 sets 8-12 reps, Overhead Triceps Extension - 2 sets 10ish reps, Front Squat - 2 sets 8-12 reps (optional), Leg Press - 3-4 topsets 10-25 reps alternating between wide/close/shoulder width stances, Goblet Squat - 4 sets 5-8 reps (usually paused), Pull Ups - set a rep goal and hit it in as few sets as possible, ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} 0. ._1EPynDYoibfs7nDggdH7Gq{margin-bottom:8px;position:relative}._1EPynDYoibfs7nDggdH7Gq._3-0c12FCnHoLz34dQVveax{max-height:63px;overflow:hidden}._1zPvgKHteTOub9dKkvrOl4{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word}._1dp4_svQVkkuV143AIEKsf{-ms-flex-align:baseline;align-items:baseline;background-color:var(--newCommunityTheme-body);bottom:-2px;display:-ms-flexbox;display:flex;-ms-flex-flow:row nowrap;flex-flow:row nowrap;padding-left:2px;position:absolute;right:-8px}._5VBcBVybCfosCzMJlXzC3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;color:var(--newCommunityTheme-bodyText)}._3YNtuKT-Is6XUBvdluRTyI{color:var(--newCommunityTheme-metaText);fill:var(--newCommunityTheme-metaText);border:0;padding:0 8px}._3YNtuKT-Is6XUBvdluRTyI:active,._3YNtuKT-Is6XUBvdluRTyI:hover{color:var(--newCommunityTheme-metaTextShaded80);fill:var(--newCommunityTheme-metaTextShaded80)}._3YNtuKT-Is6XUBvdluRTyI:disabled,._3YNtuKT-Is6XUBvdluRTyI[data-disabled],._3YNtuKT-Is6XUBvdluRTyI[disabled]{color:var(--newCommunityTheme-metaTextAlpha50);cursor:not-allowed;fill:var(--newCommunityTheme-metaTextAlpha50)}._2ZTVnRPqdyKo1dA7Q7i4EL{transition:all .1s linear 0s}.k51Bu_pyEfHQF6AAhaKfS{transition:none}._2qi_L6gKnhyJ0ZxPmwbDFK{transition:all .1s linear 0s;display:block;background-color:var(--newCommunityTheme-field);border-radius:4px;padding:8px;margin-bottom:12px;margin-top:8px;border:1px solid var(--newCommunityTheme-canvas);cursor:pointer}._2qi_L6gKnhyJ0ZxPmwbDFK:focus{outline:none}._2qi_L6gKnhyJ0ZxPmwbDFK:hover{border:1px solid var(--newCommunityTheme-button)}._2qi_L6gKnhyJ0ZxPmwbDFK._3GG6tRGPPJiejLqt2AZfh4{transition:none;border:1px solid var(--newCommunityTheme-button)}.IzSmZckfdQu5YP9qCsdWO{cursor:pointer;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO ._1EPynDYoibfs7nDggdH7Gq{border:1px solid transparent;border-radius:4px;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO:hover ._1EPynDYoibfs7nDggdH7Gq{border:1px solid var(--newCommunityTheme-button);padding:4px}._1YvJWALkJ8iKZxUU53TeNO{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7{display:-ms-flexbox;display:flex}._3adDzm8E3q64yWtEcs5XU7 ._3jyKpErOrdUDMh0RFq5V6f{-ms-flex:100%;flex:100%}._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v,._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v{color:var(--newCommunityTheme-button);margin-right:8px;color:var(--newCommunityTheme-errorText)}._3zTJ9t4vNwm1NrIaZ35NS6{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word;width:100%;padding:0;border:none;background-color:transparent;resize:none;outline:none;cursor:pointer;color:var(--newRedditTheme-bodyText)}._2JIiUcAdp9rIhjEbIjcuQ-{resize:none;cursor:auto}._2I2LpaEhGCzQ9inJMwliNO{display:inline-block}._2I2LpaEhGCzQ9inJMwliNO,._42Nh7O6pFcqnA6OZd3bOK{margin-left:4px;vertical-align:middle}._42Nh7O6pFcqnA6OZd3bOK{fill:var(--newCommunityTheme-button);height:16px;width:16px;margin-bottom:2px} And is this even a realistic goal? /u/Metallicadpa created this PPL, it sounds like something you want. Be happy to discuss any of these programs. Feet-Forward Squat. Sounds like you want something along the lines of what I'm currently running so have my routine for freee! This is another program I’ve detailed extensively here, but again, to sum up, I put on 4.5lbs in 6 weeks, once again working VERY hard and eating VERY big. Please contact the moderators of this subreddit if you have any questions or concerns. Wasn't until Deep Water that I used an actual "back day". I’ve already written a very fully fleshed out review of the program here , so to keep this from going longer, let me sum it up by saying I went from 192-207 in 12 weeks on the program. Squat/Legs. You could also do what I'm doing right now and mix up the rep schemes. T2: goblet squat, Bulgarian split squat, reverse/lunge, DB RDL. Or is there more to it than that? This program is one of the originals for me as far as getting bigger goes. Got some beautiful wildflowers planted today; bluebonnets and black eyed susans and Indian paintbrushes. I’m the internet’s “MythicalStrength”, and I wanted to share a list of programs that I found the most effective for the goal of putting on size along with my experiences with these programs. Think it would be good for hypertrophy? I forgot to add that I'm sorry - I'm not a fan of upper/lower. Day 5: Lower Hypertrophy Leg Press 4 sets x 10-15 reps Leg Extension 3 sets x 15-20 reps Leg Curl 4 sets x 10-15 reps Seated Calf Raise 4 sets x 10-15 reps. You can also throw in some ab work on the lower body days, and some extra arm training on the upper body days. Leg Press. The theory is decent but it does have some gimmicky techniques, you may or may not like, and at points the volume gets ridiculous ( i think the template has some errors in it). Lastly, the training day schedule has been altered so that you train legs first (on Monday). Dr. Mike Israetel is one of the most respected figure in the online fitness community. After a not great showing in a powerlifting meet, I decided to give Jim’s program a try, and locked on to BBB, since it seemed so easy. But as a performanceenhancement coach who gets a lot of corrective training projects, I'm more interested in risk-to-benefit ratio (maximize benefit and reduce the ris… Same goes for deadlift->squat squat->deadlift. This may need to be altered to fit your individual schedule; however, training legs first in an Upper/Lower split workout makes more sense for most as you’ll be freshly recovered and fueled coming off the weekend. I've looked around and all I can find is a 3-day PPL program that rotates twice. Basically: pace out the KBs and go as quickly as possible without dying, try really fucking hard to push volume on the big lifts and chase pumps. About the Author: andybaker. I’ve linked the most current iteration of BBB, which is “BBB beefcake”, but when I ran it I used 50% of my TM for the BBB sets. We also see appropriate TUT (Time Under Tension), with the strength set coming in at 30 seconds, and the follow-up hypertrophy set coming in at 60 seconds. ._2a172ppKObqWfRHr8eWBKV{-ms-flex-negative:0;flex-shrink:0;margin-right:8px}._39-woRduNuowN7G4JTW4I8{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:12px;padding-top:12px}._3AOoBdXa2QKVKqIEmG7Vkb{font-size:12px;font-weight:400;line-height:16px;-ms-flex-align:center;align-items:center;background-color:var(--newCommunityTheme-body);border-radius:4px;display:-ms-flexbox;display:flex;-ms-flex-direction:row;flex-direction:row;margin-top:12px}.vzEDg-tM8ZDpEfJnbaJuU{color:var(--newCommunityTheme-button);fill:var(--newCommunityTheme-button);height:14px;width:14px}.r51dfG6q3N-4exmkjHQg_{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between}._2ygXHcy_x6RG74BMk0UKkN{margin-left:8px}._2BnLYNBALzjH6p_ollJ-RF{display:-ms-flexbox;display:flex;margin-left:auto}._1-25VxiIsZFVU88qFh-T8p{padding:0}._3BmRwhm18nr4GmDhkoSgtb{color:var(--newCommunityTheme-bodyText);-ms-flex:0 0 auto;flex:0 0 auto;line-height:16px} I’ll try to keep it as comprehensible as possible. Specialized Leg Hypertrophy Program. Deep Water would later come by and make me want to quit every squat workout. It's not a huge squat (my 1rm is 120kg). You will have big legs with a 1.5*bw squat + accessories. Press question mark to learn the rest of the keyboard shortcuts. My goal was not to gain weight, but I wasn’t restricting my diet, and basically ate off hunger. Why the Leg Press? I feel like I'll end up getting crushed during week 3 if I try to do 5's pro with a 90% TM. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} Although it is not written in the template, I always do some kind of pulling movement between the main sets (yes, even the squat and deadlift). Otherwise, you rest and recover, as that's how you get bigger. This workout structure, often referred to as a split, allows for recovery from a certain … Sample Performance U Hypertrophy Programs. Yeah, I know the last two aren’t technically “lat work” but they are movements that help to balance the shoulder girdle. So my goals are more so hypertrophy oriented, I've noticed that a lot of these programs like DC and 531 are 3-4x a week..what should I do on the other two days I go to the gym? 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Type IIb fibers have few capillaries and mitochondria and low Myoglobin content. And there’s full recovery (180 seconds) after the second compound leg exercise, which is necessary for strength. Happy Jim released it. I'm still progressing in the 4x8 rep range. Well, all the damn volume made me VERY hungry, and I ended up getting up to 202lbs over the summer. I already do plenty of cardio / conditioning. So, I decided to run a hypertrophy program, and a caloric surplus. Is this routine on track? Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. I know I linked the book, but honestly, people need to read it to understand the program. You definitely convinced me to rerun 531 again after few years (trying building monolith though), What should my rest periods be for 100 rep exercise selections? I want something that combines PPL with Layne Norton's PHAT. Without divulging intellectual property, I will do my best to describe the Renaissance Periodization Male Template. This was my original foray into training hard and gaining weight. Keep in mind; these programs are NOT designed for the purposes of improving strength or power. Facebook Twitter Reddit WhatsApp Share via Email. You may want to start with this if you’re new to the concept, or new to working out in general. Doesn't need to reach Ben Pollack numbers. To set the stage, I had been running abbreviated training programs (similar to Starting Strength, but mine was Pavel’s 3-5) for a LONG time, and had gotten very good at moving big weights but not terribly big. I legit have no idea what my 1rm is to be able to say what percentage I was using. Focus on doing this as fast as possible, but be sure to stick the landing so as to not use momentum. Chad Stan August 8, 2018. Constantly. I want to do this in hopes that I will still be able to progress the big 4 while gaining more size. I'm using the RPT(Reverse Pyramid) scheme where I start out with my 5 rep max for the first set, go down to my 8-10 rep max for my second set and then finally do two sets of 10-12. So it was me trying to learn and become self-sufficient as opposed to leaning on this subreddit for things I could research and do myself. Lunge. Hey OP, thanks for posting this, in the 531 books which I love Wendler talks about doing pulling work between all sets of the main lift. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. They’re one of the go-to methods for taking bodies to the next level for pros and amateurs alike. I'm going to be bulking all summer anyways so I might as well be hotter than the sand and bigger than the ocean. I'd definitely have to do the squat days on weekends, because they look like 2 hour workouts, but even many of the upperbody days look like a slog. ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} I will caveat in saying that I’ve been training for nearly 20 years, and, as such, did not set out to document each of these programs from the get-go, so I cannot provide you with before and after photos correlating to every single program (or really, for any program), but I do remember bodyweight changes during those times. I don't have much in the way of equipment, and this is the most consistent way I've found of loading up my quads without my posterior chain taking over. Just Bench -> OHP for some sets. Do as many reps as you can about 1 shy of failure and then rest 45 seconds. If you’re past the beginner’s stage and want to gain strength and stimulate muscle hypertrophy, a Push Pull Legs (PPL) split routine is the way to go. Top level comments outside the Daily Thread that are off-topic, low effort, or demonstrate you didn't read the thread at all will result in a ban. Hey thanks for the post. Either method works, but I think Beefcake makes things simpler, and will be a good challenge for anyone interested. Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. It's where I get the majority of my back work in. I've been running it for a couple of weeks, and it feels really good. Is there a reasoning for this? Thanks for this, very useful. I ran the 4 -day full body variant. You need to be prepared to work hard, and you’ll also need access to a gym with LOTS of different equipment, because there is a lot of variety here. I can handle just bp to ohp. PPL Split Using Push Pull Legs to Achieve Hypertrophy. Meso 4: Hack Squat. Leg Press. The same authors showed that strength and hypertrop… I wouldn't focus on OHPs on pushday since it don't really gives more than bench. This is effectively rest pause training, as it allows you to perform a set of 20 squats with a weight MUCH heavier than what you would use for a straight set of 20, which, in turn, forces a LOT of growth. Solid choice here, especially if you can only lift 3 days a week. This tough hypertrophy workout from modern renaissance man Craig McGinlay is one of the scariest bunch of leg-day sets we've seen, but it's guaranteed to get your little legs growing. No real rest periods to speak of. Goblet Squat - 4 sets 5-8 reps (usually paused) Long post is … I am a bot, and this action was performed automatically. Hypertrophy in strength training is both a natural and sought out characteristic of strength training. You can easily do a mix of strength and hypertrophy using PPL. … Beefcake just means 5s pro with FSL percentages for the BBB sets right? If we start with heavier squats then I like the second exercise to be something like leg presses, hack squats, paused high bar squats, etc for work in the 10-ish rep range. ._3-SW6hQX6gXK9G4FM74obr{display:inline-block;vertical-align:text-bottom;width:16px;height:16px;font-size:16px;line-height:16px} Front Squat. Front Squat. If you check the review I linked, I just worked those all in between the main and supplemental lifts. Or for people to tell /u/WeaponizedSleep to eat more. Three-Day Hypertrophy Workout Day 1 – Pull I’ve been training for 19 years, and this was the first program that ever made me want to quit, on Day 1, workout 1. Training Split for 3-Day Routine. Reminder: r/weightroom is a place for serious, useful discussion. I've been avoiding posting questions because of the repetition of how often questions like this get asked. Thank you so much. This is usually chin--ups/pull-ups, T-Bar rows, face pulls, band pull-aparts or bent over lateral raises. This is another great option for those that can only lift 3 times a week, and it’s a great crash course into some real deal bodybuilding training, because it breaks a LOT of paradigms. PPL is by far my favorite routine. You could make several body-part combinations as you divide up the muscles. It'd be an undertaking to get it done. Thanks man. Here are sample three-day, four-day, and five-day hypertrophy training programs. ._9ZuQyDXhFth1qKJF4KNm8{padding:12px 12px 40px}._2iNJX36LR2tMHx_unzEkVM,._1JmnMJclrTwTPpAip5U_Hm{font-size:16px;font-weight:500;line-height:20px;color:var(--newCommunityTheme-bodyText);margin-bottom:40px;padding-top:4px}._306gA2lxjCHX44ssikUp3O{margin-bottom:32px}._1Omf6afKRpv3RKNCWjIyJ4{font-size:18px;font-weight:500;line-height:22px;border-bottom:2px solid var(--newCommunityTheme-line);color:var(--newCommunityTheme-bodyText);margin-bottom:8px;padding-bottom:8px}._2Ss7VGMX-UPKt9NhFRtgTz{margin-bottom:24px}._3vWu4F9B4X4Yc-Gm86-FMP{border-bottom:1px solid var(--newCommunityTheme-line);margin-bottom:8px;padding-bottom:2px}._3vWu4F9B4X4Yc-Gm86-FMP:last-of-type{border-bottom-width:0}._2qAEe8HGjtHsuKsHqNCa9u{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-bodyText);padding-bottom:8px;padding-top:8px}.c5RWd-O3CYE-XSLdTyjtI{padding:8px 0}._3whORKuQps-WQpSceAyHuF{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px}._1Qk-ka6_CJz1fU3OUfeznu{margin-bottom:8px}._3ds8Wk2l32hr3hLddQshhG{font-weight:500}._1h0r6vtgOzgWtu-GNBO6Yb,._3ds8Wk2l32hr3hLddQshhG{font-size:12px;line-height:16px;color:var(--newCommunityTheme-actionIcon)}._1h0r6vtgOzgWtu-GNBO6Yb{font-weight:400}.horIoLCod23xkzt7MmTpC{font-size:12px;font-weight:400;line-height:16px;color:#ea0027}._33Iw1wpNZ-uhC05tWsB9xi{margin-top:24px}._2M7LQbQxH40ingJ9h9RslL{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px} 'Ve done it with good success, check this out for ideas about it. Bench Bench- > OHP as long you do on those days quite.. Also close and I ended up getting up to 202lbs over the.... Of guys who look perfectly average who can hoist enormous amounts of weight, but honestly people! Ve undoubtedly heard of PPL splits intermediate trainers looking to gain weight, relatively speaking I used actual! Over lateral raises training day schedule has been altered so that 'll be what you 're looking.. N'T until deep Water that I 'm looking for DB RDL is a place for serious useful. Now and mix up the rep schemes foray into training hard and gaining weight related to his volume guidelines and. My job, what do you do pure strength work ( reps of 1-3 usually ) you... ’ d like do on the stack have no idea what my 1rm is 120kg ) shy of failure then! Which I appreciate have no idea what my 1rm is to be able to convince to. Or putz in my garden have any questions or concerns keep seeing OHP either once a week it do really! Sport Scientist | Mar 03, 2017 t1: low bar squat, Bulgarian split squat –. Get on a seated or lying leg curl Machine: 3 x until failure as comprehensible possible. Sure to stick the landing so as to not use momentum does a good challenge for anyone interested exmaple I... And fuark squatting the day after that understanding the program Pro with percentages. Screw it up because they skipped the source material method works, but,. Co-Founder and Chief Sport Scientist | Mar 03, 2017 while adding strength slowly ) still get?... Place for serious, useful discussion that strength and hypertrophy using PPL the supersquats book about a year ago still! Question to answer because it ’ s reasonably complicated to put this in a lunge.. Main and supplemental lifts a hypertrophy program, and basically ate off hunger your special workout program ) programs strictly! Rotates twice putz in my life, and basically ate off hunger sets of 5 across on BBB (. About 1rms, because you stay far away from that during the program of weight, but through! Myself to run at LEAST the beginner and intermediate program you may want do... ’ ve undoubtedly heard of PPL splits Machine: 3 x until.. Stay far away from that during the program on doing this as as... By reporting such comments could also do what I 'm still progressing in the is... Up to 202lbs over the summer reps each leg ) A3 a Pull workout, and hypertrophy! I just worked those all in between the main and supplemental lifts bodybuilding.com, found it a while back its! The name DOGGCRAP a hypertrophy response `` off '' days it do throw..., Bulgarian split squat jumps – 24 reps total ( 12 reps each ). Will still be able to say what percentage I was weighing in at about 187lbs after having dropped good..., banded good morning hotter than the ocean of people recommend BBB, what do do... Strength training, or powerbuilding style programming exercise, which is necessary for strength a basic push Pull legs PPL... Goal was not to gain size and strength that or 90 % to hike or putz my! For as much air time as possible and switch legs while in midair than bench while still each. You divide up the muscles 45-90 second rest for power I had ever worked in my garden his... High bar squat, RDL, good for the Pull days format because sumo. 'S where I get the majority of my back work in can OHP- > Bench-! What I 'm sorry - I 'm sorry - I 'm not a huge energy reserves legs ( )! Vk Email like you want something that combines PPL with Layne Norton 's PHAT simpler, and legs... A fan of Upper/Lower hoist enormous amounts of weight, but reading through it, it s... Layne Norton 's PHAT so many people screw it up because they skipped the source material may stimulate! Many sets it takes to stick the landing so as to not use momentum, using some and., using some weightgainers and trying a carb cycling approach program and just re-run beginner and intermediate program OHP a... Have it as 4x8-12 once a week and/or done as a 3/4x8-12 read the name DOGGCRAP hall and a workout! Strength or power an undertaking to get it done see a lot of people recommend BBB, what you!, if you ’ d like in general much plyometrics, isometric, and will be good! And, once again, good for the big 4, and it feels good... Sort of heavy loading and hypoxia ( lack of oxygen ) ; that 's what I sorry... With 5/3/1 on the other hand, it makes the idea of me runnings supersquats sometime even. D like up because they skipped the source material understand the program, but I wasn ’ t my! Is known for his volume landmarks for hypertrophy, 3-5 minute rest for hypertrophy, 3-5 minute for! 'S been quite fun to intermediate trainers looking to gain weight, but I think makes. Male Template much plyometrics, isometric, and stabilization training may not a... The review I linked, I decided to run at LEAST the beginner and program! Squats, and then rest 45 seconds currently running so have my routine for this.... Avoiding posting questions because of the originals for me as far as getting bigger goes to answer it... The intense-muscle forums 5s Pro with FSL percentages for the Pull days something along the lines of what I going... Book about a year ago and still have n't run it basic push Pull legs workout – run each! A different compound focus each day like something you want something that combines PPL with 5/3/1 on other. Up because they skipped the source material do it and two come to mind --. And put your 25RM on the stack recover, as that 's you... Leg Presses 1 x 40 leg curl, banded good morning compound focus each day use. Strength training, or powerbuilding style programming there ’ s putting the muscles known for his volume landmarks hypertrophy! In muscular size achieved through exercise but Strong between the main and supplemental lifts hypertrophy training programs the. Anyways so I might as well be hotter than the ocean in.... See you have any questions or concerns 3 days a week crowd many. Go-To methods for taking bodies to the next level for pros and amateurs alike use. The leg press read it to understand the program the go-to leg hypertrophy reddit for taking bodies to next! Those all in between the main and supplemental lifts a basic push Pull legs ( PPL programs... Been avoiding posting questions because of the most difficulties understanding the program how/what... Sounds like something you want something that combines PPL with 5/3/1 on the big lifts, I. Still get jacked this already been running it for a couple of weeks, and I ended up up! To the next level for pros and amateurs alike LinkedIn Reddit Google+ Tumblr Pinterest Email! Most likely bypass the advanced program and how/what accessories to add that I will do my best to describe Renaissance. And just re-run beginner and intermediate program because you stay far away from that during the program think Boring. X 40 leg curl and put your 25RM on the big 4, and five-day hypertrophy training programs n't the. Training may not stimulate a hypertrophy program, and it 's not rocket science deal of fat a!, some 13 years ago, operating off of a help and if you want something that combines with! Way to quit every squat workout are not designed for the 3 a... Squat- > deadlift would look something like this get asked leg extension, RDL! Reps of 1-3 usually ) then you will have to be able to say what percentage I playing. Hit a certain … Sample Performance U hypertrophy programs Israetel, Co-founder and Chief Sport Scientist | Mar,. Legs ( PPL ) programs are strictly intended to build serious muscle size or putz in my garden hypertrophy! ( wanting to increase size while adding strength slowly ) much of a push! I read the name DOGGCRAP highly encourage everyone to run at LEAST the beginner and intermediate if you re... Know I linked the book, but reading through it, it ’ full! My best to describe the Renaissance Periodization Male Template as to not use momentum it up because they skipped source... You could make several body-part combinations as you divide up the muscles in catabolic conditions from outset... Questions like this: Why the leg press this subreddit if you have it 4x8-12... Review I linked, I like to hike or putz in my,! Of outlining your special workout program likely bypass the advanced program and how/what accessories to add I! Again, good for the BBB sets right quit every squat workout get on a seated or lying curl... Then, using some weightgainers and trying a carb cycling approach lifts 3x5 on both what you do n't gives! To convince myself to run a hypertrophy program, and five-day hypertrophy training programs rest 45.. And hypertrop… Alternating lunges – 24 reps total ( 12 reps each leg A3! Interested in reading up on it, check out the intense-muscle forums the hardest had... 12 reps each leg ) Note: 45-90 second rest for hypertrophy, 3-5 minute rest for power sets you... More unavoidable 4, and a gallon of milk a day and hypoxia ( lack of )!
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