EddyRay
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What's your favourite hypertrophy training schedule?
Post your routine, it doesn't matter what bodypart it's for.
I'm posting one for legs.
Training systems in use:
Pre exhaust, post exhaust, complete pyramids, straight sets, drop sets, partial reps.
Leg Extensions (15,20,25,20,15)
I use these to pre-exhaust my quads before going in for 3 sets of heavy squats. Granted I can't squat as heavy but we're here for growth.
Squats (10,10,10)
Leg Curl (15,20,25,20,15)
Used for same reason as the first pyramid set for extensions.
Leg Press, Wide stance (10,10,10)
Hip Abductor (15, 20, 25, 20, 15)
To target the glutes and post exhaust them after the wide presses.
One legged box squats (10,10,10)
Usually done with pretty light weights, after doing all the presses and pre exhaust work there aren't many other options. These are employed because they underline any imbalances in strength and I feel they train every part of the leg equally.
Leg Extensions (10,10)
Leg Curl (10,10)
Rotary Calf (10,10,10,10,10)
(Drop sets, 15 partial reps at the end of each set)
Let's discuss our methods and give constructive criticism.
It would be nice if we could formulate new workouts for ourselves based on snippets from each others workouts.
Reps for good workout ideas and friendly criticism.
Post your routine, it doesn't matter what bodypart it's for.
I'm posting one for legs.
Training systems in use:
Pre exhaust, post exhaust, complete pyramids, straight sets, drop sets, partial reps.
Leg Extensions (15,20,25,20,15)
I use these to pre-exhaust my quads before going in for 3 sets of heavy squats. Granted I can't squat as heavy but we're here for growth.
Squats (10,10,10)
Leg Curl (15,20,25,20,15)
Used for same reason as the first pyramid set for extensions.
Leg Press, Wide stance (10,10,10)
Hip Abductor (15, 20, 25, 20, 15)
To target the glutes and post exhaust them after the wide presses.
One legged box squats (10,10,10)
Usually done with pretty light weights, after doing all the presses and pre exhaust work there aren't many other options. These are employed because they underline any imbalances in strength and I feel they train every part of the leg equally.
Leg Extensions (10,10)
Leg Curl (10,10)
Rotary Calf (10,10,10,10,10)
(Drop sets, 15 partial reps at the end of each set)
Let's discuss our methods and give constructive criticism.
It would be nice if we could formulate new workouts for ourselves based on snippets from each others workouts.
Reps for good workout ideas and friendly criticism.