Any recommendations for hypertrophy oriented workout regimen?
Options
galengentry
Posts: 28 Member
I am reasonably fit. I weigh between 177 and 181. I would like to follow a workout regimen. Ideally focused on free weights. Any suggestions?
0
Replies
-
I'm doing a 5 day split (3 on, 1 off, 2 on, 1 off). 4-5 sets in rep ranges of 10-12. Add weight and more sets over time to keep going.0
-
Yep, but you look mad buff. Is that volume okay for a person who isn't where you are? I can squat my weight for 8, I have injured shoulders so bench is my weakness.. I do narrow grip bench, body weight for 8 (body weight 175 lb) Overhead press 125, Deadlift 200. I do a warmup three work sets. I am presently not going to failure. Oh and I do pullups.0
-
galengentry wrote: »Yep, but you look mad buff. Is that volume okay for a person who isn't where you are? I can squat my weight for 8, I have injured shoulders so bench is my weakness.. I do narrow grip bench, body weight for 8 (body weight 175 lb) Overhead press 125, Deadlift 200. I do a warmup three work sets. I am presently not going to failure. Oh and I do pullups.
If you are new to training I would take a look at All-Pro's beginner routine on bb.com forums. Google it. It's a full body program 3 days per week training primarily in an 8-12 rep range and it progressively gets more challenging over time.0 -
Thanks!0
-
galengentry wrote: »Yep, but you look mad buff. Is that volume okay for a person who isn't where you are? I can squat my weight for 8, I have injured shoulders so bench is my weakness.. I do narrow grip bench, body weight for 8 (body weight 175 lb) Overhead press 125, Deadlift 200. I do a warmup three work sets. I am presently not going to failure. Oh and I do pullups.
If you are new to training I would take a look at All-Pro's beginner routine on bb.com forums. Google it. It's a full body program 3 days per week training primarily in an 8-12 rep range and it progressively gets more challenging over time.
I would say this.
or something like strong lifts, starting strength, etc….0 -
Look up HST literally hypertrophy specific training. It works, your muscles grow faster, but you barely gain any strength. Also their website has lots of info on how to maximise growth with research papers explained, debunking the broscience if you don't mind the read.0
-
Thanks!0
-
Check out anything from Ben Pakulski on YouTube.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.7K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 394 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.3K MyFitnessPal Information
- 23 News and Announcements
- 941 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions