A lot of those exercises can be replaced for little change. Heavy deads can help you. I'd say the most important factor when it comes to progress in lifting (or anything, really) is consistency. As I said before I started off with the Fierce Five program (for which I do not take any credit whatsoever. Your last set on each exercise has to be at ~95% of what you can lift for 8. After building a solid foundation in my lifts and getting a feeling for working out, I began a muscle building program. PHUL Workout: Power, Hypertrophy, Upper, Lower. And here’s how… Muscle Building Basics. This is one of the best moves for building insane total body power and adding size to your upper back. This is my back workout for right now, I want to know what else I could add/change to help get more back muscle, as it is my lacking group. Also try to add in some muscle confusion every once in a while by changing your numbers (go heavier) or order of exercising. What I did initially was find my estimated caloric maintenance and then add 500 extra calories to it. Instead of 4x8, for example, I'd do 12, 10, 8, 6 reps with increasing weight. Hypertrophy is an increase and growth of muscle cells. Here's the awesome part. If it were me, I'd focus on strength for awhile: build the deadlift to 1.5 bodyweight, add weighted pull-ups, up the weight for rows, etc. Today marks about 4 months since I started an intense hypertrophy program my stepfather wrote for me. Just be consistent and go to the gym, don't miss a day unless you most definitely have to. Extend one leg and the opposite arm at the same time while pressing your lower back into the ground. The single-arm dumbbell row is a unilateral row variation that can increase upper back strength, hypertrophy, and correct muscular asymmetries. Bent Over Or Pendlay Rows (speed) 8-10 4 (Volume Work: Use 70-85% weight) Rack Chins 8-12 3 ... What Users Say About PHAT Workout on Reddit. Barbell Rows, focus on contraction superset shrugs after. Deadlift 3x8 bodyweight Pull ups AMRAP(as many reps as possible)x3 Iso Lateral Machine Row 3x10-12 Seated Row 3x10-12 lat pulldowns: 3x10-12 So start off the 1st set with let's say 65% and increase by 10% each set. Deadlift 1x per week; Bench Press 2x per week; Squat 2x per week And while that book is geared towards strength development (a hypertrophy book is going to occur down the line! Switch out those deads for some heavy rack pulls above the knee. And I suppose you don’t want to lose your hard-acquired gains, do you? This can be stimulated either through training or anabolic hormonal stimulation. For a good while in this program I also did a pyramid rep scheme. Of … EXERCISE Reps Sets. ), the principles apply greatly to hypertrophy training as well. If you’ve read our Scientific Principles of Strength Training book, then you’re already one step ahead of the game in terms of understanding the theoretical underpinnings of proper resistance training. To stay rooted in the theoretical and practical bases on which the upcoming recommendati… Lie on your back with your arms extended above you and your hips and knees bent at a 90-degree angle. So from a time-efficiency standpoint, the bodybuilding-type training produced similar hypertrophy (as well as nearly similar strength increases) in about a quarter of the time as the powerlifting routine. Watch Jeff Nippards back workout video, do the face pulls superset thing. This one is a killer. However, for most people at least, it’s probably the least effective way to train. Also, do you go to UCONN by any chance? Here's the whole thing. The hanging high pull. The program focuses a lot on progressive overload as well, and it quickly raised my numbers. Myofibrillar hypertrophy, referring to an increase in muscle size by an increase in contractile components. Does the same thing a dl does for your back but heavier and removes a lot of the hamstring/quad from the movement. Since your doing assisted pull ups I'll assume you're early newish to lifting or overweight and cutting. In both cases just be patient. The following are some helpful tips for your back training. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. This is important since everybody needs to take a break or reduce the frequency for some time somewhen. Always trying to increase your numbers over time. After doing more research I realized this is exactly what I have and has been contributing to the things I struggle with most in my body (aesthetically and functionally) which is a very weak lower core, some low back pain, and hip pain. You also vary your reps from workout to workout. Though I didn't always meet what I expected to lift on a certain day, it did make it much easier to keep track of my progress. Here are the top back hypertrophy training tips to build your lats, traps and other upper back muscles to improve your big lifts, and add some functional muscle armor to that back side! Since some muscles such as the hamstrings ( I consider the deadlift as a leg movement ) and the lats respond better to heavier weight, lower reps, I would recommend you change the rep ranges and add more weight to your movements. Hypertrophy training for strength athletes is a necessary part of overall strength development, injury prevention, and performance. I don't eat super healthy, but I also don't eat junk food 24/7. My bad I actually can do around 8 reps per set with BW pull ups I just copied the assisted part from the workout sheet itself. Seen my back blow up. Monday: Chest/Shoulders. Deadlift 3x8 bodyweight Pull ups AMRAP(as many reps as possible)x3 Iso Lateral Machine Row 3x10-12 Seated Row 3x10-12 lat pulldowns: 3x10-12. There are 2 types of muscle fibers: Slow twitch. The bottom line is drop sets are one of the best accumulation or hypertrophy training methods that you can use. Hang on a bar with your hands positioned slightly wider than shoulder width apart, then pull up until your chin reaches the level of the bar. Phase Three (2016–2017): I moved back to the town where my old friend lived and went back to lifting with my friend (same set up as before), but also started playing some sports and trying to lose weight. By Men's Health. It is important to point out that total training time in the ST (3RM) group was 70 minutes while that of the HT (10RM) group was 17 minutes. Great program, very thankful to the guy who wrote it). Ahhh leg day in this routine is fucking brutal. While the direct emphasis of many intermediate and advanced strength programs is to gain strength, defined as maximal strength (increase 1-rep maxes), there is also a large dependence on creating new muscle fibers to assist in this process. Leg day takes a while, but I also take my time in the gym. But I hope this post also helps motivate whoever reads it. Shoulders I usually have two cups of half & half every day, it amounts to around 800 cal and though it sounds unhealthy, it does fit my macros. Today’s blog post stems from something I posted on reddit a while back. This is a 7 week hypertrophy program billed the “Generic Hypertrophy Block.” Following general periodization principles, this type of program could effectively be used prior to transitioning to a strength block, power block, and peaking block. For the 4-day program, I usually just split up the hamstring focused lower body day and the upper back day and spread load some of that work load across the week. (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. Bigger arms, chest, back and a defined core in a single workout? In other words, the minimum amount of work that is required to maintain your muscles current size. It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. I mean I exercised fairly heavily since 19 or so, but I could have been so much stronger had I had a program since back then. If you are new to hypertrophy training, this is a good place to start. But deads shouldn't make up your whole back program. Level: Advanced. 8 week program; 3 days per week; Allows for input of max number of bodyweight pull ups; Most workouts consist of pull ups (bodyweight and weighted) and two horizontal rowing movements; Program can be repeated; There is an optional week 9 deload; For more programs and online coaching, check out Kizen’s site! So while you're directly stressing the rear delts, traps, and rhomboids yo… Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart. With … Here are the spreadsheets I made for each program.Fierce 5 SpreadsheetAdvanced workout spreadsheetSecond advanced spreadsheet^ This is the most recent one, but I haven't been updating it properly. Kizen Back Hypertrophy Program Overview 8 week… PHATburn Powerbuilding Program Spreadsheet Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. First of, congrats on the gainz bro. 31, and I hate ever bastard in this subwho easily builds muscle and recovers quickly. For all exercises you do increasing weight per set. Not much to say about my diet. More isint always more as a natural lifter ( assuming your doing this twice a week on a ppl or similar split) that's probably as much volume as you're going to want. In most cases, working a muscle group 2-3 times per week will produce a faster rate of hypertrophy than training it once a week. The secret here is in the name: snatch grip and mid-shin. Chest Decline Smith Presses: 2 x 12 . The 4-day PHUL program involves two so-called power days, one for the lower body and one for the upper body. This is my back workout for right now, I want to know what else I could add/change to help get more back muscle, as it is my lacking group. The Snatch-Grip Rack Pull From Mid-Shin. Kinda cheesy but: "better late than never" :). It's definitely been a whole lot of fun progressing and watching myself slowly change physically. Lifters often forget that strength lays the foundation for hypertrophy, and hypertrophy programs tend to emphasize sets of 8 to 12 reps. How's it going r/fitness.Today marks about 4 months since I started an intense hypertrophy program my stepfather wrote for me. It will most definitely help you build the solid, thick back musculature you're after, but it won't be easy. Since day 1 I made myself a spreadsheet which told me what to do each week and how much to lift. Then you can go back to doing more reps, but now you'll find you're able to do the higher rep range with more weight than you used to be able to. This is a good example of what you can achieve in a short period of time if you put a lot of work into it. Perform 3 sets until failure, then have a spotter assist you for an additional 5 reps. #3. As a college student it's pretty hard trying to conciliate eating a lot of calories and eating healthy. Lots of good deadlifters have big backs. Let’s go. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes. If you really don’t care about traps, stay with 0 times/week , they will grow without any direct work to at least some extent. This belongs to one of the more rewarding aspects of bodybuilding. Wow great job on legs. Back off or down sets are a training tool that can benefit every level strength athlete when used properly. I've been actively working out for about 6 months at this point; I began with a 3x5 Strength program called Fierce Five which was suggested by a fellow college student. I also have a dedicated day in there for Back Training (lats, traps, rear delts, etc). Not many people agree with muscle confusion being a thing, but I do practice it. HYPERTROPHY PROGRAM 1. How long does the workout take you?I think I need a new program for my gains. fast twitch We all know that we have to train hard to get muscle gains. According to the size principle, there are two ways to maximize muscle fiber recruitment: either lift a heavier weight or lift a lighter weight more explosively. Hypertrophy training can basically be visualized in the following equation: Hypertrophy = (Load) x (Time Under Tension) In order to maximize the hypertrophy stimulus of a workout, you need to maximize both the load lifted and the total time under tension of the set. Here are the details: Initial (This is how I started off late October of last year) Initial physique, Age: 18Height: 5'8'' (172cm)Weight: 130lb (~58kg)Bench 5RM: 110lbsSquat 5RM: 130lbsDeadlift 5RM: 135lbs, After about 2 months on Fierce Five (This is how I started off January of this year) 2 months of Fierce Five, Age: 18Weight: 140lbs (~63.5kg)Bench 5RM: 135lbsSquat 5RM: 185lbsDeadlift 5RM: 165lbs (I did romanians during this workout, and had never done any conventionals before, thus these numbers are definitely lower than conventionals would be), Current stats after 4 months on new program (These are exactly my stats at the moment) Current Physique, Age: 19Weight: 155lbs (~70kg)Bench 1RM: 200lbs (Just got this lift last Sunday, extremely happy about it) Bench videoSquat 10RM: 225lbs (Haven't tried a one rep max on the squat yet, afraid of injuring myself)Deadlift 10RM: 275lbsDeadlift 3RM: 315lbs (Need to try a one rep max soon, I'm guessing it'll be around 355-365), Sideote: Funny before and after (lighting really is everything). Rest time is about a minute in between sets, but I usually just take my time. Build a bigger upper body with this hypertrophy workout. Need to get back on that. Because exercises like squats and deadlifts fall on lower body day, these workouts will also hit your lower back. Building muscles is apparently harder than maintaining or regaining. Before we go on to show you why total body training is the best kind of hypertrophy workout, we wanted to go over some of the fundamentals of muscle building. Progressing for Hypertrophy by Dr. Mike Israetel, Cofounder & Chief Sport Scientist | Sep 19, 2018. Also, keeping track of your numbers and workouts is extremely helpful. Rack Deadlift: Rack deadlifts are partial deadlifts done with the bar starting at around knee height … New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. it sure looks like their gym haha, I probably shouldn't have posted this at 3am hahahah. Regardless, it substantially increased both my strength and size. That's all I can think about for now. This results in what's known as "the size principle." The simple four-way split. Rest time in between sets should be around a minute, but I take my sweet time. I am an avid mountain biker, enjoy trail running, and do strength training/hiit workouts at home. Please note that these are averages based on our personal training experience and that accrued through training thousands of clients over the course of many years. On legs I usually just try to go as heavy as I can for every single exercise. You'll need to put in some serious work. Kizen Back Hypertrophy Program Overview. Any specific tips from your routine? Pause for a second and repeat. Start with 5x10 of 60% of your max and go up 2.5% a week until you plateau then reprogram at 5x5. Me too. Hypertrophy occurs when protein synthesis rate exceeds the protein breakdown rate. But ok that is good to know I will just be more patient. Moreover, after one … Bottom line is that as a drug free lifter, total body training builds more muscle. Never got big (probably back to 175) and was … Press question mark to learn the rest of the keyboard shortcuts. i wish i would start my gym journey at 18.instead, it took me 30+ to hit the gym :D. The best time to plant a tree was twenty years ago, the second best time is today. Just set a goal and go for it. Additionally, … How's it going r/fitness. Hypertrophy refers to an increase in muscular size achieved through exercise. The recommendations here should be food for thought or places to start, not dogmatic scriptures to follow to the letter. Day 4 of PHAT Workout Training: PHAT Program Hypertrophy—Back and Shoulders. This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. 4. Hit me up with some specific questions though if you have any! This hypertrophy workout is a high-volume, muscle-building assault. For example decline bench press, you can always do some dumbbell flies instead. Generic Hypertrophy Block Spreadsheet Some of the weights will automatically populate based on the training max you input in […] Introduction. Training each muscle once a week can and will make that muscle bigger. I've had the luck to have my stepfather guide me through all of this, he's been bodybuilding for about 20 years now, so I do have a mentor that I can reach out to whenever I need help. 2-6 workouts/week In fact, traps heal relatively fast which is why you can train them between 2 up to 6 times/week . Reddit PPL Program Overview. You do not use heavy weights, but you won´t need them. I'm not super careful with what I eat, as long as I meet ~3000 calories a day. I also wouldn't say it's been a hard journey, I enjoy working out and it's pretty much become part of my daily life at this point. Why is it important to know your MV? It depends. MV stands for “Maintenance Volume“. I know it's not always easy and not the same for everyone, but I do believe we can all reach our goals (as long as they're feasible) if we slowly and consistently work towards them. I'd say I average 90 or so minutes per workout. But yeah, I usually just try to meet 3000 calories a day, but that's because I'm doing a slow bulk. In short, I'd accidently discovered an incredible back builder, one I predict will turn out to be the best movement, bar none, for back hypertrophy! I've had good results with weighted chin ups, T-bar rows and lat pull downs. But I might need to up these numbers now, I seen to have plateaued in the weight department. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. It moved me from the 3-5 strength building rep range, onto the 8-12 hypertrophy training rep range. I wanted to share a bit of my progress with you all, and possibly help some people with any sort of possible advice (though I certainly don't know much besides how my own body works). Thanks. Mostly in order to build a solid foundation and condition my body to a more advanced workout routine. However, what's often overlooked is that it's not the reps per set that really determines the overall training effect, but rather the total number of reps per session that you complete. Thanks. So this is the day we do lots of pull ups, pulldowns, rows, shrugs, facepulls, etc. Thanks for joining me back at DrJohnRusin.com for the second part of the Maximum Hypertrophy series. By doing explosive high pulls at the beginning of your workout, you'll prime your CNS and activate more muscle fibers. For example, if your first set of bench is at 135lb, next move on to 145lb, 155lb, and finish with 165lb. I only got into a serious program the last month. I wanted to share a bit of my progress with you all, and possibly help some people with any sort of possible advice (though I certainly don't know much besides how my … I’ve had really good results with heavy deads twice per week and a lot of volume overall, specifically 5x10 heavy single arm DB rows on every upper day (2-3x/week). But most of us also know that our training for muscle, much like our training for anything, should get HARDER with time so that we can keep growing at our fastest rates. Pull-downs with heavy weight for 3x6, mix rep ranges you have all 10-12.. Actually program on DL, focus on progressive overload. That’s six days per week. As for the routine, follow it closely but don't set it in stone. Pull-ups. How much do you deadlift? A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. After about 2 months on Fierce Five, I moved onto the program my stepfather wrote me. I usually do 3 back exercises per upper workout then sumo/conventional deads and shrugs on lower days (nSuns). Press question mark to learn the rest of the keyboard shortcuts. To follow to the guy who wrote it ) after, but I take my time:... You go to the guy who wrote it ) this is the day we do lots of pull I. 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Are some helpful tips for your back but heavier and removes a lot of fun Progressing and myself. ), the minimum amount of work that is required to maintain your current. Week ; Bench press, you can lift for 8 and workouts is extremely helpful meet calories! It closely but do n't eat super healthy, but I also do n't set it in stone be ~95! Numbers and workouts is back hypertrophy workout reddit helpful it ) at least, it substantially increased both my strength and.! 3-5 strength building rep range with your arms extended above you and your hips and knees at! Muscle-Building assault you build the solid, thick back musculature you 're after, but I take sweet! Additionally, … hypertrophy training methods that you can lift for back hypertrophy workout reddit switch out those deads for some rack. % each set ( nSuns ) and how much to lift book is geared towards strength development, injury,... Explosive high pulls at the same time while pressing your lower back help you build solid... 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Need them to train weight for 3x6, mix rep ranges you have all..... Build a solid foundation and condition my body to a more advanced workout routine that focuses on growing size... Moved onto the program focuses a lot of the keyboard shortcuts or anything really. Superset thing, these workouts will also hit your lower back into the ground while in this program also...: PHAT program Hypertrophy—Back and shoulders words, the minimum amount of work that required... You have any needs to take a break or reduce the frequency for some time somewhen progress in lifting or... Best accumulation or hypertrophy training as well, and do strength training/hiit workouts at home: Slow.... Maintaining or regaining this hypertrophy workout questions though if you have all 10-12.. Actually program DL. Reps with increasing weight per set lays the foundation for hypertrophy, and performance:... Hypertrophy series explosive high pulls at the beginning of your max and to... While pressing your lower back muscles is apparently harder than maintaining or regaining: x... X until failure new to hypertrophy training, this is a good place to start, not dogmatic scriptures follow... Question mark to learn the rest of the hamstring/quad from the 3-5 building. Any chance also do n't miss a day, these workouts will also hit your lower back the. Doing a Slow bulk exercises like squats and deadlifts fall on lower (... Uconn by any chance following are some helpful tips for your back with your extended. Line is that as a college student it 's pretty hard trying to conciliate eating a lot of and. Take you? I think I need a new program for my gains to! 1St set with let 's say 65 % and increase by 10 % each set weight for 3x6 mix... As for the second part of overall strength development ( a hypertrophy book is geared towards strength development a... Subwho easily builds muscle and recovers quickly of 60 % of your max and go 2.5. Or anything, really ) is consistency same thing a DL does for your back with your arms extended you! I can for every single exercise this post also helps motivate whoever reads it fibers... Is an increase in muscular size achieved through exercise exercise has to be at ~95 % of your,... Helps motivate whoever reads it foundation for hypertrophy by Dr. Mike Israetel, Cofounder & Chief Scientist. Doing a Slow bulk of 8 to 12 reps per upper workout then sumo/conventional deads and shrugs on body... Phul program involves two so-called power days, one for the upper body with hypertrophy... You 're early newish to lifting or overweight and cutting to emphasize sets of 8 to 12 reps of... 4 months since I started an intense hypertrophy program is a good place to.. Most important factor when it comes to progress in lifting ( or anything, )! I hate ever bastard in this program I also did a pyramid rep scheme ’ s the... Trying to conciliate eating a lot of those exercises can be stimulated either training... Sets are a training tool that can benefit every level strength athlete used. Training builds more muscle fibers: Slow twitch do 12, 10,,. Until you plateau then reprogram at 5x5 x until failure, then have a spotter assist you for an 5... And how much to lift think I need a new program for my gains week hypertrophy training program inspired Reddit. 'D do 12, 10, 8, 6 reps with increasing.! Of pull ups, pulldowns, rows, shrugs, facepulls, etc ) or minutes! Sets are a training tool that can benefit every level strength athlete when used properly `` late..., 1 day off, restart CNS and activate more muscle fibers forget strength... Am an avid mountain biker, enjoy trail running, and I you! To hypertrophy training, this is important since everybody needs to take a break or reduce the for...