I posted a thread here without much success: I have been lifting for 6 years, mostly a mix of strength and hypertrophy. I was looking for suggestions for a routine/program/split where all exercises are in the 8+ rep range targeting hypertrophy almost exclusively. Do you guys have any suggestions for me? I cannot train for 'strength' per say anymore but instead using progressive overload in the 8+ rep range. I'd like to still train 5-6x per week though. 1-2x per muscle group per week.
Thanks and Happy New Year!! It not that hard dude, I dont have a program from online that fits those guide lines, but maximal hypertrophy happens with TUT between 40-70 seconds in a set. You can do an upper, lower split. Push, pull, legs split. A chest back, arms, legs splits etc and just make sure that the reps and tempos are in at least close to 40+seconds/set Ill give an example if you like, this one would be for a chest+back day. A1: Incline bench press 6/10 with a 3020 tempo (so 3 seconds down, no pause at the bottom, 2 seconds to raise the weight, no pause at the top for a total of 5 seconds/rep) Rest 75 seconds A2: Pull ups/pull down 6/10 3020 B1: Flat DB press 3/8-12 3010 Rest 60 seconds B2: Chest Supported Row 3/8-12 3010 Rest 60 seconds B3: Face-pulls 3/8-12 3010 All of those sets are between 40-60 seconds of tension, so obviously very light weights would need to be used, but that is what a hypertrophy ONLY routine COULD look like. So i would say, either make your own, or edit a program that you already like to get greater TUT.
I’m a little confused why you feel you need an online program. It seems from you post that you already know what you want to do; so why not just do it? Split the body into 5-6 workouts (there are lots of ways you can do this depending on your desired frequency and/or muscular priorities/weak points), pick 3-4 exercises for the big muscles and 2-3 for the smaller ones, stick to the 8+ rep range for all exercises, maybe throw in some prehab stuff at the ends of your workouts if you want. And there you go, a workout with all the things you wanted. [quote]Sentoguy wrote: I’m a little confused why you feel you need an online program. It seems from you post that you already know what you want to do; so why not just do it? Split the body into 5-6 workouts (there are lots of ways you can do this depending on your desired frequency and/or muscular priorities/weak points), pick 3-4 exercises for the big muscles and 2-3 for the smaller ones, stick to the 8+ rep range for all exercises, maybe throw in some prehab stuff at the ends of your workouts if you want. Essentials of global marketing svend hollensen pdf : free programs.