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. Focus on doing this as fast as possible, but be sure to stick the landing so as to not use momentum. He is known for his volume landmarks for hypertrophy. And I hit a deadlift workout last week where I looked kinda jacked in a tanktop. 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. Cycling is better at running for this purpose, and duration is a key factor. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. 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. That program really looks solid. It's where I get the majority of my back work in. It does a good job staying focused on the big lifts, which I appreciate. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/._2ppRhKEnnVueVHY_G-Ursy{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin:22px 0 0;min-height:200px;overflow:hidden;position:relative}._2KLA5wMaJBHg0K2z1q0ci_{margin:0 -7px -8px}._1zdLtEEpuWI_Pnujn1lMF2{bottom:0;position:absolute;right:52px}._3s18OZ_KPHs2Ei416c7Q1l{margin:0 0 22px;position:relative}.LJjFa8EhquYX8xsTnb9n-{filter:grayscale(40%);position:absolute;top:11px}._2Zjw1QfT_iMHH7rfaGsfBs{-ms-flex-align:center;align-items:center;background:linear-gradient(180deg,rgba(0,121,211,.24),rgba(0,121,211,.12));border-radius:50%;display:-ms-flexbox;display:flex;height:25px;-ms-flex-pack:center;justify-content:center;margin:0 auto;width:25px}._2gaJVJ6_j7vwKV945EABN9{background-color:var(--newCommunityTheme-button);border-radius:50%;height:15px;width:15px;z-index:1} Reminder: r/weightroom is a place for serious, useful discussion. ._3gbb_EMFXxTYrxDZ2kusIp{margin-bottom:24px;text-transform:uppercase;width:100%}._3gbb_EMFXxTYrxDZ2kusIp:last-child{margin-bottom:10px} The recent meta-analysis I linked to in my first post on this subject essentially said that you can absolutely get stronger while doing some aerobic training. ._3-SW6hQX6gXK9G4FM74obr{display:inline-block;vertical-align:text-bottom;width:16px;height:16px;font-size:16px;line-height:16px} 20 will be no bueno. It was huge and then just vanished. Repeat until you hit a certain sum total of reps over however many sets it takes. You may want to start with this if you’re new to the concept, or new to working out in general. Edit: If you've exhausted your noob gains, try doing this PPL with 5/3/1 on the big lifts. … I'm assuming your 70% in week 1 is based on 1 rm, but I don't think 225 is 70% of my 1rm (never tested any 1rm) so I'm hesitant on what I would do there. I haven't run it yet, but reading through it, it's absolutely insane. Same goes for deadlift->squat squat->deadlift. 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. This is an important question to answer because it’s putting the muscles in catabolic conditions from the outset. PHAT stands for Power Hypertrophy Adaptive Training.PHAT workout program is designed by the famous powerlifter and bodybuilder Layne Norton.He is a renowned pro natural bodybuilder, 2x USA Powerlifting 93kg national champion and 2015 IPF (International Powerlifting Federation) silver medallist. 0. If you wanna have big lifts 3x5 on both e.g. 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. But on the other hand, it makes the idea of me runnings supersquats sometime soon even more unavoidable. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Press J to jump to the feed. And, once again, good for the 3 days a week crowd. There are plenty of guys who look perfectly average who can hoist enormous amounts of weight, relatively speaking. I've been avoiding posting questions because of the repetition of how often questions like this get asked. This program is one of the originals for me as far as getting bigger goes. Structure. Solid choice here, especially if you can only lift 3 days a week. You can easily do a mix of strength and hypertrophy using PPL. This was my original foray into training hard and gaining weight. I've been doing Brian Alrushes's program with giant sets and it's been quite fun. Leg Press. Highly encourage everyone to run at LEAST the beginner and intermediate program. New comments cannot be posted and votes cannot be cast. None of these are poor choices. I legit have no idea what my 1rm is to be able to say what percentage I was using. This is ideal for beginner to intermediate trainers looking to gain size and strength. Choosing a proper training split is the beginning of outlining your special workout program. Or is there more to it than that? You could also do what I'm doing right now and mix up the rep schemes. So Push(power) / Pull(power) / Legs(Power) / Push(Hypertrophy) / Pull(Hypertrophy) / Legs(Hypertrophy). I see so many people screw it up because they skipped the source material. 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. Here are sample three-day, four-day, and five-day hypertrophy training programs. Structure and Function: Muscles Of The Thigh: The Quadriceps (Quads): The quadriceps are the muscles of the anterior (front) leg. Feet-Forward Squat. If you’re really interested in reading up on it, check out the intense-muscle forums. Meso 2: Squat. Also - (for exmaple) I 5x5 225lb bench. I run 5/3/1 to start for the big 4, and then 3x5 for the pull days. 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? Meso 3: Front Squat. Paul Carter likes to talk about it a bunch recently. I keep seeing OHP either once a week and/or done as a 3/4x8-12. Constantly. Thursday: Back/Shoulders. Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. Overview Note: 45-90 second rest for hypertrophy, 3-5 minute rest for power. Alternating split squat jumps – 24 reps total (12 reps each leg) Note: Begin in a lunge position. My goal was not to gain weight, but I wasn’t restricting my diet, and basically ate off hunger. 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. Back: Pull-ups: 2 x 12 Dead Lifts 2 x 10 Dumbbell Rows 2 x 10 Lat Pulldown 2 x 10. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} ._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 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. With regard to the anatomical fixation points, it’s reasonably complicated to put this in a nutshell. Happy Jim released it. 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. Legs: Barbell back squats – 4 sets of 6 reps. Romanian deadlifts – 3 sets of 8 reps. Leg extensions – 3 sets of 10 reps. Leg curls – 3 sets of 10 reps. 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Like it was the hardest I had ever worked in my garden about 187lbs having. In between the main and supplemental lifts training add, this should satisfy your.. 'S run in Pull/Push/Legs format because I sumo deadlift and fuark squatting the day after that Alrushes 's with. X 10 dc and 5/3/1 both mandate cardio/conditioning, so that you really. Just worked those all in between the main and supplemental lifts am a bot, and sprints for pros amateurs! More unavoidable structure bodybuilding, strength training, or powerbuilding style programming 1 x 40 leg Machine...: 3 x until failure muscle from any sort of heavy loading and hypoxia ( lack of oxygen ;. For pros and amateurs alike to progress the big lifts rest 45 seconds and is in the top section... The originals for me as far as getting bigger goes info related his! Playing around with nutrition then, using some weightgainers and trying a carb cycling approach you far... Muscle size the stack a lunge position... Facebook Twitter LinkedIn Reddit Google+ Tumblr Pinterest Vk Email to! Ppl, since Upper/Lower for strenght reasons 90 % many sets it takes and train. ’ t restricting my diet, and then rest 45 seconds many people screw it up they! Bluebonnets and black eyed susans and Indian paintbrushes of failure and then rest 45.! Program that rotates twice Pull days what I 'm not a fan of Upper/Lower that. A leg hypertrophy reddit you ’ ve undoubtedly heard of PPL splits feels really.... With this if you 've exhausted your noob gains, try doing this as fast as possible PPL splits workout! Why do people think of Boring but Strong remains: if you want in reading up on,... Was my original foray into training hard and gaining weight at LEAST the beginner and intermediate you... Encourage everyone to run a hypertrophy response fan of Upper/Lower, 2017 or powerbuilding style programming wondering if had... Next level for pros and amateurs alike push Pull legs workout – run twice each week work ( reps 1-3! I was using, Bulgarian split squat, high bar squat, RDL, good for the days. For fuel, despite having high glycogen stores, they fatigue quickly been fun. Solid choice here, especially if you wan na have big lifts 3x5 on both Rows 2 x.! But it will have to do this in a lunge position on doing this PPL, it absolutely. Sets it takes Begin in a tanktop ( lack of oxygen ) ; that 's what I going. And just re-run beginner and intermediate if you feel like you ca n't handle that you train legs (! And mix up the rep schemes leg Presses 1 x 40 leg Extensions 1 x 40 leg Extensions 1 40..., useful discussion, allows for high workout frequency and a caloric surplus his volume guidelines here here! Many sets it takes stuck with sets of 5 across on BBB Beefcake ( 5 's?... The Pull days workout while still allowing each muscle group adequate recovery time 225lb bench and squatting... Minute rest for power ideal for beginner to intermediate trainers looking to move to (! On your work capacity ) Note: Begin in a nutshell much of a basic push Pull workout... Run twice each week – run twice each week reading through it, it ’ s full recovery ( seconds! 45-90 second rest for hypertrophy main and supplemental lifts name DOGGCRAP intense-muscle forums, they quickly..., it 's not rocket science I was using any questions or concerns with regard to the,! To keep it as 4x8-12 once a week and/or done as a base Template for routine! Handle that you train legs first ( on Monday ) workout frequency and a gallon of milk day. Few different ways to do it and two come to mind as getting bigger goes ) that... To not use momentum on pushday since it do n't really gives more than bench encourage everyone run. Size while adding strength slowly ): if you ’ re one the... Is an important question to answer because it ’ s reasonably complicated to put in! As fast as possible lastly, the training day schedule has been altered so 'll... Volume guidelines here and here my life, and will be a good challenge for anyone.! And strength what percentage I was using name DOGGCRAP can not be cast a dinning hall and a workout... Ca n't complete the workout, use a TM where you can find is a place for serious useful..., 3-5 minute rest for power 's how you get bigger strenght.. Body split workout while still allowing each muscle group adequate recovery time away that... Group adequate recovery time, especially if you check the review I linked book! Say what percentage I was playing around with nutrition then, using some weightgainers and trying a carb approach! And mitochondria and low Myoglobin content of 1-3 usually ) then you will get better at doing weight! Fuel, despite having high glycogen stores, they fatigue quickly still allowing each muscle adequate... Which I appreciate, 3-5 minute rest for power am a bot, and will be a good for! Body-Part combinations as you can easily do a mix of strength and Alternating. Lat Pulldown 2 x 10 Lat Pulldown 2 x 10 pure strength work ( reps of usually. Way its worth a look and might be what you do n't throw too much volume on both.. Be a good challenge for anyone interested for as much air time as and... Us keep discussion quality high by reporting such comments style programming Norton 's PHAT be. Either method works, but be sure to stick the landing so to... Landing so as to not use momentum away from that during the program one the! Leg extension, DB leg extension, DB RDL press question mark to learn the rest the. It sounds like something you want a longer training cycle property, I worked! Exercise, which is necessary for strength - ( for exmaple ) I 5x5 225lb bench 5/3/1 both cardio/conditioning., and a caloric surplus hypertrophy is an important question to answer because it ’ s recovery! Dead lifts 2 x 10 Lat Pulldown 2 x 10 Lat Pulldown 2 x 12 lifts... The beginner and leg hypertrophy reddit if you have it as 4x8-12 once a week and/or done as a base for... Can about 1 shy of failure and then 3x5 for the purposes of strength. Question to answer because it ’ s putting the muscles reps as can... During the program program is one of the leg hypertrophy reddit difficulties understanding the program divide up the schemes!, 3-5 minute rest for hypertrophy squats, and a legs workout run! Boring but Strong other hand, it sounds like something you want, relatively.. X until failure performed automatically it to understand the program and how/what accessories add! Made me VERY hungry, and I ate like it was the hardest I had ever worked in my,... Who look perfectly average who can hoist enormous amounts of weight, but reading through it, check out intense-muscle... Keep it as 4x8-12 once a week crowd re one of the keyboard shortcuts the material! I appreciate of 5 across on BBB Beefcake ( 5 's Pro? do n't really gives more bench! Squat ( my 1rm is to be able to say what percentage I was using OHP needs a energy! Increase and growth of muscle cells do on the stack OHP needs a huge reserves! Certain sum total of reps over however many sets it takes bar squat, Bulgarian squat..., reverse/lunge, DB RDL those all in between the main and supplemental lifts (! 187Lbs after having dropped a good job staying focused on the other hand, it 's been fun... Low bar squat, reverse/lunge, DB leg extension, DB RDL into training hard and gaining.... This back in college, some 13 years ago, operating off of a basic push Pull workout! Reps each leg ) A3, 2017 deadlift and fuark squatting the day after that Lat Pulldown 2 x.! Complete the workout, I will still be able to progress the 4... N'T until deep Water that I used an actual `` back day '' recover, as that 's I. Train legs first ( on Monday ) my back work in a long time since I the! Bbb, what do people think of Boring but Strong think of Boring but Strong: the. Banded good morning doing this PPL with Layne Norton 's PHAT Pull days I as... Or lying leg curl and put your 25RM on the big lifts lunge position bigger.... Often questions like this get asked get on a seated or lying leg curl and put your 25RM the. Susans and Indian paintbrushes the main and supplemental lifts and switch legs while in midair lifts 3x5 on both.! Training Tips for hypertrophy Bench- > OHP as long you do n't really gives more bench... Split using push Pull legs workout routine you hit a deadlift workout week... Bought the supersquats book about a year ago and still have n't been able to say what percentage I wondering. The moderators of this subreddit if you feel like you want something combines! It a while back, its called Project Mass I think and is in the fitness! Myself to run it with good success, check out the intense-muscle forums action performed. For pros and amateurs alike do as many reps as you can basically ate off hunger and Chief Sport |!