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best strength hypertrophy routine ?NEWUSER19068

ihsanb private msg quote post Address this user
Hey everyone I'm just new here. I want to know which strength hypertrophy program worked best for you guys ?
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hghani13 private msg quote post Address this user
@ihsanb one that follows PHAT principles or any sensible one you can stick to
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ihsanb private msg quote post Address this user
@hghani13 but i dont know how much volume and frequency is enough for me..
Current lifts: s:160 b:145 d:205 pp:85 'kg'. Lifting since 2014.
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wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by hghani13
@ihsanb one that follows PHAT principles or any sensible one you can stick to


^^ that's the most important thing along with your diet to support growth.
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ihsanb private msg quote post Address this user
upper(heavy)
Bench press:3x5
Weighted pull up:3x5
OHP:3x5
Barbell row:3x5
Arm works:3x10-12 one exercise for each
face pull:3x10-12

Lower(heavy)
Squat:3x5
Deadlift:3x5
Leg press:3x6-8
Leg curl:3x12
Calf and Abs

OFF

Pull(light)

DB row:3x10-12
Pull ups:3xmax
Seated cable row:3x10-12
T bar row:2x15
Hammer curl:3x10
Scott curl:3x10

Push(light)
Inc. DB press:3-4x:10
Weighted chest dips:3x8-10
Pec deck:3x10-12
Side lateral raise:3x10 drop sets
Skull crusher:3x10-12
Rope pushdown:3x10-12

Legs(light)

Front squat:3x8-12
Stiff leg deadlift:3x10-12
Walking lunges:3x10
Leg ext:3x15
Abs calves
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ihsanb private msg quote post Address this user
@hghani13 @wannebemuscular how about that? Bw:187lbs bf:13
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eknight private msg quote post Address this user
Too much push, not enough pull. Not enough hamstring work. -3X
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ihsanb private msg quote post Address this user
@eknight talking about general or for hypertrophy days ? I couldnt see much push and low pull. I'm not saying you're wrong just. Can you explain it with more details ?thanks
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eknight private msg quote post Address this user
Your pull volume needs to be twice that of your push. Hamstring and quads should be equal for men. Read the "Routine for Dummies" thread. It's all outlined there. -3X
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ihsanb private msg quote post Address this user
@eknight my goal is increase my size and strength equally. 5/3/1,phat,phul i found these but there is not any program with too much pull. I know pulling is important as push for balance. About dummies its have 3 pull 3 push. Im confused..
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eknight private msg quote post Address this user
Reread the thread. -3X
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jamiee321 private msg quote post Address this user
Totally up to personal preference. My current program is 10X10 with other bits and pieces thrown in for extra volume
I based my last back day off this https://blog.dukesgym.com.au/blog/workout-baby-got-back/
So it was basically 10-12 rep range and giant sets.
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337878 12 12
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