Hypertrophy Program

[Domenic]

Well I've been doing the same thing for months and months and months. Progress has stopped. Even though I've recently begun my first-ever bulk, all of the added calories and carbs are not adding strength. Need a new program to maximize gains while on this caloric surplus. I figure I've got about 6-8 weeks left until cutting season. Any recommendations?

[hvactech]

I always revert back to 5x5

[Domenic]

If I really don't care about strength, just hypertrophy, does your recommendation stay the same?

[hvactech]

Any reason why 5x5 couldnt help with hypertrophy

[MJcarter]

Well I've been doing the same thing for months and months and months. Progress has stopped. Even though I've recently begun my first-ever bulk, all of the added calories and carbs are not adding strength. Need a new program to maximize gains while on this caloric surplus. I figure I've got about 6-8 weeks left until cutting season. Any recommendations?

What were you doing up to now?

[Rodja]

A stronger muscle has the potential to be a bigger muscle. One of the worst philosophies to come down the pipe regarding hypertrophy is that strength has been vastly downgraded in terms of relevance to gaining size. Become a stronger person and I can assure you that size will soon follow.

[Domenic]

Well I'm not dumb, just a little naive... I was thinking maybe there was a way to simply eat a lot and grow new tissue on myself. :-/

I can give 5x5 a shot.

Up to this point I've been doing...

Monday: Shoulders
Military
Front raise
Lateral raise
Rear fly

Tuesday: Back
Deads
BB rows
Cable rows
Pull ups
Curls

Thursday: Chest Tri
Bench
Incline
Dips
Skullcrushers
Rope push downs

Friday: legs
Duh

[Rodja]

What's your rep range(s), overload scheme, TUT, volume, etc.? Listing lifts doesn't tell much of the story.

[Domenic]

Well for every exercise listed, 3 sets. 12, 10, and 8. Very vanilla. No TUT scheme. How about 5x5 with 5-second negatives? Ouch.

[Celorza]

If I really don't care about strength, just hypertrophy, does your recommendation stay the same?

Some men just wanna see the world burn...

[Domenic]

Some men just wanna see the world burn...

Forgive me. I didn't know that I'm as stupid as I am, I guess.

[Celorza]

Forgive me. I didn't know that I'm as stupid as I am, I guess.

You are not stupid at all...I just don't like this mindset:

-I don't care what I have to do as long as I look good
-I don't care if I am weak as long as I look good
-I don't care how much of a blob I am as long as I am strong
-I don't care what I have to do as long as I am strong as an ox.

It has to have a certain balance, maturity and commitment.

[Rodja]

Well for every exercise listed, 3 sets. 12, 10, and 8. Very vanilla. No TUT scheme. How about 5x5 with 5-second negatives? Ouch.

I'm not a fan of 5x5 because I think it is imbalanced from a planar perspective and linear periodization has a very short shelf life.

[Domenic]

You are not stupid at all...I just don't like this mindset:

-I don't care what I have to do as long as I look good
-I don't care if I am weak as long as I look good
-I don't care how much of a blob I am as long as I am strong
-I don't care what I have to do as long as I am strong as an ox.

It has to have a certain balance, maturity and commitment.

I'm just looking for a change of pace, to break out of the plateau. Preferably one that doesn't require Excel because... I don't have it. I've thought about not changing my routine, only focusing more on Time Under Tension. Or trying GVT.

[Luke_PNI]

Check out Eric Brosers power rep-range shock program. I have had awesome gains to his program

[EBroser]

w w w. anabolicminds.com/forum/training-forum/217683-pnis-coach-broser.html

[aceroni]

A stronger muscle has the potential to be a bigger muscle. One of the worst philosophies to come down the pipe regarding hypertrophy is that strength has been vastly downgraded in terms of relevance to gaining size. Become a stronger person and I can assure you that size will soon follow.

I agree completely. It just seems to be a misunderstanding among people that the two variables are separate

[Domenic]

Looks like I've settled on DC (although I've filed P/RR/S! away for later use), but one thing I'm missing about DC. Say the three exercises are smith flat bench, dumbbell incline, and smith decline... Do I do one on Monday, the next on Friday and the last the following Wednesday in a cycle or do I just do the first one over and over until it stalls, then move to the second?

[bla55]

Doggcrapp 4x a week is what has personally given me the most in regards to size, perhaps worth a try.

[Celorza]

Doggcrapp 4x a week is what has personally given me the most in regards to size, perhaps worth a try.

If I were to go down the path of physique right now , I would go for either Doggcrapp or PHAT from Layne Norton. His best bet would be on Doggcrapp for now, PHAT requires a tad bit more knowledge on movements, yet doggcrapp ain't easy either since you need to know a wider range of movements to keep shifting it around.