need a hypertrophy routine

[the block]

finished a month of fasting. as advised i kept the intensity high and volume low (most of the time).am ready to do something with more volume.

i had originally thought to do the routine below for ramadan but was advised not to for very good reasons.

however is it any good for me now that i'm not fasting?

Day 1
OHS 4x10
MP 3x8 barbell
Bench 4x8 incline barbell
Chins wide and close grip 2x8 of each

Day 2
Squat 4x8
MP 3x8 dumbbell
Bench 3x8 flat dumbbell
BB Row 3x8

if there is time i may include a bicep/tricep focused exercise on either or both days.

Day 1 MP is 3x8 due to the OHS. 4x8 BP and 4 sets of chins to keep focus equal on bodyparts.

Day 2 squats get an extra set.

if its crap or could be better then please amend appropriately. 3 days a week, sets of 3,5,6,8,10 whatever (preferably higher volume) etc... are also fine. just need some ideas.

cheers
:)

[the block]

just remembered... mike mentioned that i could overtrain shoulders on that routine. but i'm not sure what to take out and replace. i need to keep OHS.

[blacklab]

Gotta be honest, I don't like it too much bro. Mainly because you're doing direct shoulder work on both days, benching on both days, and there are no deads in sight. I used to do a two day split that I thought worked really well. It came from one of the FrankieNY posts on the old MT site .. I think I tweaked it to look like this:

Day 1:
Squat
Bench
Rows
Shrugs

Day 2:
Shoulder Press
Deadlift
Weighted Dips
Close Grip Chins

The good thing with a routine like this is that you can substitute certain excercises; incline press for bench press, curls for close grip chins, etc. And you can choose a rep range like 3x5 or 4x6 (or whatever you want really). The beauty part is that you can customize it.

[PikeKing]

If its volume you're after have you considered using EDT?

A 3 day routine might look something like this

Back & Triceps

PB Zone 1, 15 mins

A, Rack Pull (probably do 5 reps)

B, Close Grip Bench (probably do 8 reps)

PB Zone 2, 15 mins

A, Pull up (8 reps)

B, Skullcrushers (8 reps)

PB Zone 3, 15 mins

A, T-bar Row (8reps)

B, Pushdowns (8 reps)

Legs

PB Zone 1, 15 mins

Squats (5 reps)

no second exercise

PB Zone 2, 15 mins

A, Left leg lunge (8 reps)

B, Right leg lunge (8 reps)

PB Zone 3, 15 mins

A, Romanian DL (8 reps)

B, Barbell Hack (8 reps)

Chest & Biceps

PB Zone 1, 15 mins

A, DB Bench Press (6 reps)

B, Barbell Curls (8 reps)

PB Zone 2, 15 mins

A, Dips (8 reps)

B, Hammer Curls (8 reps)

PB Zone 3, 15 mins

A, Incline flies (8 reps)

B, Reverse Curls (8 reps)

[Robert]

1.
Squat - 6x6 (up to a 6RM)
RDL/SLDL/GM - 3x6
OHP - 3x6
Chin - 3x6
+ 1 assistance (curls/CGB etc)

2.
OHS - 4x10
+1 lower body exercise of choice - 4x10
DB Bench - 3x10
DB Row - 3x10
+1 assistance (curls/CGB etc)

Though I love full body routines, if you have the time, I would go with a 3/4day split. Just for a change of pace, as IIRC you have been doing these* for a while now (6 months?).

*FB routines.

[Robert]

That looks cool PK. I want to incorperate Powercleans EDT style into my routine at some point. Tried it once and loved it. Though I went for a slightly different aproach.

[the block]

cheers all.

i do like the look of Mr. P.K.s offering although i would have to learn/remind myself of a few exercises or substitute 1 or 2. i can feel myself swaying towards it.

the basic premise is...? do as many as you can in 15mins or what? and whats a PB Zone? any more info?


i have been doing a full body routine for a while, except the last few weeks but could definitely do with a change of pace. :015:

cheers

[Man of Steel]

Have a look at some of the Bill Starr routines for inspiration.

[PikeKing]

cheers all.

i do like the look of Mr. P.K.s offering although i would have to learn/remind myself of a few exercises or substitute 1 or 2. i can feel myself swaying towards it.

the basic premise is...? do as many as you can in 15mins or what? and whats a PB Zone? any more info?

PB zone is a Personal Best Zone, those crazy people stateside call them Personal Record Zones but I think thats crap <buff>

Your basic aim is to do as many reps as possible with a moderate heavy weight of the 2 exercise in the alloted time. Important point is that you never go to failure. If you want to do 8 reps, pick a weight that you can do for 10. Stop at 8, keep doing that until you cant do 8 and stop and whatever number rep you reach before failing. You can go superset without any rest to start with then start taking as much rest as you feel you need.

Exercise choices can be a bugger because you basically need to hog equipment for 15 mins but if theres 2 of you doing it you can just swap 'stations'.

[the block]

PB zone is a Personal Best Zone, those crazy people stateside call them Personal Record Zones but I think thats crap <buff>



whats the significance of these "PB Zones"? i.e. why are they even mentioned or is it just to make it sound good? :D

havent done rack pulls before, what sort of height do you pull from and is there a substitute (i think having the weight at a suitable height maybe a problem due to no power rack) ?

cheers

[Robert]

Without a PB Zone you have no way tomoniter your progress.

Say your PBZ is 15mins and you are doing 8 reps/set on Close Grip Bench:

Week 1 might go: 50x8 50x8 50x8 50x8 50x8 50x7 50x4
Week 2 might go: 50x8 50x8 50x8 50x8 50x8 50x8 50x8
Week 3 might go: 55x8 55x8 55x8 55x6 55x4 55x2 55x2
Week 4 might go: 55x8 55x8 55x8 55x8 55x8 55x4 55x2

etc etc.

[PikeKing]

just to add to what robert has said, edt is all about the reps and the time, weight comes secondary to that (before some wise guy says anything obviously the weight has to be heavy enough)

So to use the first PB Zone as an example

Rack pull 140kg 5, 5, 4, 3, 3, 2 Total 22 reps

Close Grip Bench 100kg 8, 8, 6, 5, 3, 1 Total 31 reps

basically you superset the 2 exercises, to start with you will need minimal rest, 5 mins in you will need to start resting longer. In my experience you'll do 4-6 sets of each exercise, maybe more that 6 on the isolation stuff.

Next session you are trying to beat the total reps from each exercise with the same weight in the 15 minute zone.

[the block]

so PB Zone is just a fancy term for something run of the mill... cool - cheers for that ya'll!

[the block]

Have a look at some of the Bill Starr routines for inspiration.


assistance please. i've tried google but can only see some broadway stuff.

[the block]

just to seal the opinion that i am thick - what i'm basically doing is:

rack pull then close grip or whatever exercises
rack pull - close grip
rack pull - close grip
rack pull - close grip

as many times as possible for a given number of reps in 15 mins?

thats not easy :022:

oh and for how long is this usually done or do you wait till you have gleaned what you can?

[PikeKing]

just to seal the opinion that i am thick - what i'm basically doing is:

rack pull then close grip or whatever exercises
rack pull - close grip
rack pull - close grip
rack pull - close grip

as many times as possible for a given number of reps in 15 mins?

yup thats pretty much it


thats not easy :022:

nope, its a fun way to train though

oh and for how long is this usually done or do you wait till you have gleaned what you can?

as long as you like i know people that have trained with edt for ages

[Man of Steel]

I can't find the Bill Starr routines but his stuff is scattered over lots of sites if you search for "bill starr routines" etc, it's good for strength and mass.