Best hypertrophy program?
- Thread starter flexfit
- Start date
chedapalooza
Legend
8x8 was wild. Craziest doms I ever had the first time I did it... The density you acquire is pretty great and the workouts if done right are not time consuming
chedapalooza
Legend
The best program I ever saw on paper was a 4 day split of chest/back, shoulders/arms, off, legs, all hyper work, then a full upper body day of 10x10 for one exercise each muscle group on Friday or sat
hardwork25
Well-known member
I loved blood and guts but you need a training partner every workout
chedapalooza
Legend
I followed the template exactly as it was posted for the four-day split. I believe there were 3 to 4 exercises per body part. Lmk if u need it, I have it on my pictures somewhere In my phone
RegisterJr
Legend
I think it's Brosier Built (.com)'s workout. I believe he releases a new WO every Sunday. I can't remember what P and S mean, but RR is rep-range.
iddc
Member
P-power
S-shock
PRRS was my program before going on basic 5-3-1. Got some pretty good hypertrophy from it.
Now it's 5-3-1 for full on powerlifting!
flexfit
Member
I can't imagine 5-3-1 would illicit too much hypertrophy for someone who isn't brand new to lifting though. Such low volume...not enough tut.
Royd The Noyd
Board Sponsor
Fortitude training by Dr Scott Stevenson
3clipseGT
On my grind
Ive got the ebook, do you think it's really that good?
papapudgy
New member
just read through the ebook... Very interesting approach of eating in a surplus and deficit in each micro cycle .. What kind of results did you get ??
iddc
Member
I agree that the 531 sets won't get you much hypertrophy. But the accessory work based on periodization Bible will.
4-5 sets on a single movement for as high as 20 reps.
smshannon001
Well-known member
There are many good programs and many different types of people. A cookie cutter program may give results, but it may not give you optimal results.
For example:
my chest grew a lot during college using 5x5
But my shoulders didn't grow until I hit them with dropsets, giantsets, strip sets aka VOLUME
For example:
my chest grew a lot during college using 5x5
But my shoulders didn't grow until I hit them with dropsets, giantsets, strip sets aka VOLUME
jaces
Active member
Haha leg day on gvt is a bitch
Royd The Noyd
Board Sponsor
Yeah I really enjoy the muscle rounds. They are incredibly intense. And the stretching is brutal. Its so intense I find my myself cramping up intra set lol.
The only thing I find hard is doing bi's and tri's on different days. My elbows just seem happier when I do them on the same day.
3clipseGT
On my grind
I like the 4 days a week, ill have to give it a go once I fully understand how to employ all the aspects of the training and put togethor the workouts.
breezy11
Well-known member
I haven't tried the program either, but would like to at some point. Scott is very knowledgeable and has a lot of experience.
money0351
Well-known member
exactly! I use Dave Tate's periodization for assistance work and it's brutal
hvactech
Legend
Type O Hero
Banned
There will never been an ultimate muscle building workout plan. It's arguable that you could rank them in any way to begin with. It's about finding what works best with the body you have. I know this is cliché and that if I didn't continue, my post would be complete **** lol.. So let me continue...
The basics of any good muscle building plan should follow these goals:
- Maximum stimulation of targeted muscle groups (not over stimulation)
- An appropriate diet to meet the demands of your training.
- Consistency... This is a big one that too many people never mention. It might take months or even years to get good results.
As far as the exercises go, just choose the ones that let you work a lot of muscle and make sure you're hitting multiple areas (i.e, when training back make sure you're working the pull down function as well as the rowing function of the back muscles). Don't overdo the smaller muscles like biceps and triceps. A lot of good work for chest, back and shoulders will provide most of the stimulation for arms to grow.
And think about the muscles that you're working. For example, if I'm targeting my back with rows, I want my back muscles to do as much of the work as possible. The weight is a means to an end. So don't just heave the bar with all you've got, thinking that since you got a heavy weight into the air, your back is going to grow. It's all about making the muscles you want to target do as much of the work as possible, usually through the fullest extent of range possible (i.e, full range of motion exercises).
As far as when to stop training, I actually learned a great piece of advice from none other than Ronnie ****ing Coleman (not a fan of steroids, by the way, or modern pro bodybuilding, just his one piece of advice lol).... He will train a muscle until the pump he gets in that muscle starts to diminish. In other words, say I'm training my chest. I do X amount of exercises and sets, getting a great pump the entire time. Well, eventually my muscles are going to fatigue and (anatomical reasons aside) my pump will stall and then start to diminish. I basically stop working out that muscle when I feel like my pump isn't getting any stronger. When it stalls out, I know I'm done. This works wonderfully for me and I always know exactly how long I should workout because my body tells me. Incidentally, my workouts are still around the 40-45 minute mark. I could workout for 2 hours if I wanted to, but while I do enjoy lifting weights, I thought the goal was to get your body to change shape, right?
So that's what my bodybuilding philosophies boil down to.
The basics of any good muscle building plan should follow these goals:
- Maximum stimulation of targeted muscle groups (not over stimulation)
- An appropriate diet to meet the demands of your training.
- Consistency... This is a big one that too many people never mention. It might take months or even years to get good results.
As far as the exercises go, just choose the ones that let you work a lot of muscle and make sure you're hitting multiple areas (i.e, when training back make sure you're working the pull down function as well as the rowing function of the back muscles). Don't overdo the smaller muscles like biceps and triceps. A lot of good work for chest, back and shoulders will provide most of the stimulation for arms to grow.
And think about the muscles that you're working. For example, if I'm targeting my back with rows, I want my back muscles to do as much of the work as possible. The weight is a means to an end. So don't just heave the bar with all you've got, thinking that since you got a heavy weight into the air, your back is going to grow. It's all about making the muscles you want to target do as much of the work as possible, usually through the fullest extent of range possible (i.e, full range of motion exercises).
As far as when to stop training, I actually learned a great piece of advice from none other than Ronnie ****ing Coleman (not a fan of steroids, by the way, or modern pro bodybuilding, just his one piece of advice lol).... He will train a muscle until the pump he gets in that muscle starts to diminish. In other words, say I'm training my chest. I do X amount of exercises and sets, getting a great pump the entire time. Well, eventually my muscles are going to fatigue and (anatomical reasons aside) my pump will stall and then start to diminish. I basically stop working out that muscle when I feel like my pump isn't getting any stronger. When it stalls out, I know I'm done. This works wonderfully for me and I always know exactly how long I should workout because my body tells me. Incidentally, my workouts are still around the 40-45 minute mark. I could workout for 2 hours if I wanted to, but while I do enjoy lifting weights, I thought the goal was to get your body to change shape, right?
So that's what my bodybuilding philosophies boil down to.
Grayson
Well-known member
I've run cyclical programs like ud2.
I'm just starting this, so I'll update after the first gain/cut cycle.
For reference, I'm doing the 14 day version that begins with the full body routine but then switches to upper/lower.
Royd The Noyd
Board Sponsor
If you guys bought the book you can get free access to his forum for question if you have any.
papapudgy
New member
I appreciate that man.. ya out of all the variations i liked the upper/lower version the best.
I'm reverse dieting right now to get back to maintenance cals then going to start an ostar1ne cylce... Would like to run no bull; lookin forward to your update
Grayson
Well-known member
I'm running ostarine at 25mg with it
Might even bump it up to thirty starting week 3
strengthmogul
New member
I've found the RP Strength Complete Invalid Link Removed to be incredibly effective for my hypertrophy goals. It's comprehensive and well-structured, providing a balanced approach to volume and intensity. The guide helped me break through plateaus and make noticeable gains in muscle size and strength. I highly recommend checking it out if you're looking to switch up your training and make new gains in a structured, effective way.