Unanswered For Those Who Want Purely Hypertrophy, What Is the Best Routine?

ucimigrate

Active member
For those who want to purely build muscle mass, not strength or endurance, what are the best workouts?


B-Pak's Hypertrophy Max claims to be the best one. But, my guess is that there are others.

Any opinions, actually backed by research and data?
 
There’s more than one way to reach your goal. There’s no answer to this because some people respond better to certain training methods than others. One thing is for certain, you need progressive overload. I have personally done really well with mountain dog training because there is a lot of volume and intensity, but you may get more from less, and something like HIT training will be better for you. Hate to say it, but you will need to experiment for yourself and learn your body. I’m sure bpaks program is solid, but as far as being the best, who knows!
 
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Something you could try are the DTP programs that Kris Gethin does. Crazy ladders. One leg day was simply leg press ladders of 50,40,30,20,10,5,5,10,20,30,40,50 reps. So, yeah, you get crazy hypertrophy plus heavy weight for the sets of 5 and 10. There's actually a free app for it too.
 
What's more important; volume or intensity? It's not possible to do both naturally.
 
EMPIREMIND said:
Sure it is.... just need to program intelligently
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But how? There has to be an eventual trade off between volume and intensity. Also if you focus more on intensity, then couldn't you get similar results in less amount of time vs volume?
 
Cheeky Monkey said:
But how? There has to be an eventual trade off between volume and intensity. Also if you focus more on intensity, then couldn't you get similar results in less amount of time vs volume?
Click to expand...
That’s why it’s important not to blow your load at the beginning of a program.

You increase both, stop just before you reach your recoveries max, and then take a deload
 
Cheeky Monkey said:
But how? There has to be an eventual trade off between volume and intensity. Also if you focus more on intensity, then couldn't you get similar results in less amount of time vs volume?
Click to expand...
Because what many fail to understand is when training for higher intensity you do warm up sets. They do not count to your working sets, but they sets none the less and create volume. For example mountain dog training; On average his workout are 25 sets, some more some less, but most of them have 5-8 very intense sets with a high rpe and the others are a lower rpe. Is it high intensity? yes, is there a lot of volume? Yes.
 
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