Compound lifts for hypertrophy

dillmilk

How many sets and reps should I be doing? Could somebody suggest a good routine? I'm currently doing a push/pull/legs routine but I'm thinking of dropping the isolation exercises and I would also like to focus on building strength so that I can increase the weight.

jemhh

Johnny Candito has a strength/hypertrophy program (pdf .)

PHUL is another strength/hypertrophy program.

piperdown44

How long have you been lifting? That may determine which program may be right for you.
Most people with just a few months under their belt I would steer them toward Strong Lifts 5x5, which is a strength and mass building program (assuming you eat for growth).
If you're past the beginning stage look up Jim Wendler's 531 program.

dillmilk

I've been lifting for about 6 months now. I've always done a full body routine that included compounds and isolation exercises. I think the PHUL program is what I've been looking for.

singingflutelady

PHAT is great too

dillmilk

I looked at 5/3/1. It looks interesting, but confusing as hell. Anyway I could combine the two routines? Would it be too much to do five isolation exercises after the compound lift? 5/3/1 only suggests one or two "assistance" exercises.

dillmilk

This is the routine I came up with (week 1):

Day 1 - Power

Warm-up: 40% 50% 60%
- [ ] Chest Press Pyramid - 65% 75% 85%
- [ ] Bent Over Row
- [ ] Lat Pulldown
- [ ] Shoulder Press
- [ ] Dumbbell Curl
- [ ] Tricep Pullover

Day 2 - Power

Warm-up: 40% 50% 60%
- [ ] Squat - 65% 75% 85%
- [ ] Leg Press
- [ ] Leg Curl
- [ ] Calf Raise

Off

- [ ] Sit-ups
- [ ] Jump Rope

Day 3 - Hypertrophy

Warm-up: 40% 50% 60%
- [ ] Overhead Press - 65% 75% 85%
- [ ] Seated Cable Row
- [ ] One Arm Dumbbell Row
- [ ] Lateral Raise
- [ ] Seated Dumbbell Raise
- [ ] Tricep Pulldown

Day 4 - Hypertrophy

Warm-up: 40% 50% 60%
- [ ] Deadlift - 65% 75% 85%
- [ ] Leg Extension
- [ ] Leg Curl
- [ ] Calf Raise

Off

- [ ] Sit-ups
- [ ] Jump Rope

Off

- [ ] Sit-ups
- [ ] Jump Rope

Feedback? Opinions?

DopeItUp

dylan_mazur wrote: »

I looked at 5/3/1. It looks interesting, but confusing as hell. Anyway I could combine the two routines? Would it be too much to do five isolation exercises after the compound lift? 5/3/1 only suggests one or two "assistance" exercises.

There are a billion variations on 5/3/1. Do something like Joker Sets, First Set Last, Boring But Big if you want to focus on size. More volume will help. As a beginner it's not such a huge deal regardless, it's pretty easy to get bigger and stronger at your stage of the game. Just focus on consistency and technique primarily and the strength/size gains will be there.

LazSommer

dylan_mazur wrote: »

This is the routine I came up with (week 1):

Day 1 - Power

Warm-up: 40% 50% 60%
- [ ] Chest Press Pyramid - 65% 75% 85%
- [ ] Bent Over Row
- [ ] Lat Pulldown
- [ ] Shoulder Press
- [ ] Dumbbell Curl
- [ ] Tricep Pullover

Day 2 - Power

Warm-up: 40% 50% 60%
- [ ] Squat - 65% 75% 85%
- [ ] Leg Press
- [ ] Leg Curl
- [ ] Calf Raise

Off

- [ ] Sit-ups
- [ ] Jump Rope

Day 3 - Hypertrophy

Warm-up: 40% 50% 60%
- [ ] Overhead Press - 65% 75% 85%
- [ ] Seated Cable Row
- [ ] One Arm Dumbbell Row
- [ ] Lateral Raise
- [ ] Seated Dumbbell Raise
- [ ] Tricep Pulldown

Day 4 - Hypertrophy

Warm-up: 40% 50% 60%
- [ ] Deadlift - 65% 75% 85%
- [ ] Leg Extension
- [ ] Leg Curl
- [ ] Calf Raise

Off

- [ ] Sit-ups
- [ ] Jump Rope

Off

- [ ] Sit-ups
- [ ] Jump Rope

Feedback? Opinions?

Don't make your own routine.

piperdown44

dylan_mazur wrote: »

I looked at 5/3/1. It looks interesting, but confusing as hell. Anyway I could combine the two routines? Would it be too much to do five isolation exercises after the compound lift? 5/3/1 only suggests one or two "assistance" exercises.

You need to read the book to understand.
Also, blackironbeast.com is an online calculator for 531 and has various templates.