Myofib Hypertrophy Routine

[Tricky]

Hello all, 1st post on Iron City this, was recommended here from another forum...some of you might know me! As most of the advice I was following came from lads who posted here as well I thought i'd get into the belly of the beast :077:
Aims are (1.)Myofib Hypertrophy (2.)Strength....

The plan was for something like this:

Day1
Squat 6(sets)x3(reps)
Weighted Dip 6x3
Row 6x3
30 sec bike sprint

Day2
Dead 6x3
OHP 6x3
Weighted Chin 6x3
30sec bike sprint

Another day in the week
Assistance stuff-
B.Bell calf raise 3x4
In/external rotation stuff 3x12
Abs
Shrugs
Some forearm stuff
HIIT cardio usually boxing

then once a month swap to this for a week:
Day1
Zercher Squats 6x3
GHR 6x3
Woodchoppers 3x10

Day2
Front Squats 6x3
1ArmBBSnatch 10x1
Farmers Walk x till hands fall off

For a bit of background, my diets sorted loads of decent carbs, meat and veg...have been training about 2yrs now, but only about 6months with a half-decent 'idea of what i was doing'/programme...this routine is adapted from pieces of advice from various people whose opinions i respect and is designed to be effective but fairly simple.

Some of the stuff on it is completely new to me (e.g farmers walk) so i'll let you know how i go. All lifts are on olympic equip. (where poss) with no straps/belts etc...

Any comments?
cheers,
Ben

[BengDogg]

Im not a training expert but i would give that routine a go, i like the look of it and the incorportaion of sprints on bikes

[help]

i dont think sprints would be good for sprints

i also dont know what kinda strength your going for but 1arm BB snatch aint to good for most kinds of strength goals. Why not just a bog standard oly full snatch

[PikeKing]

is it just 1 30sec sprint?

i agree with help :119: about the 1 arm snatch, but as its just once a month, for a bit of fun I assume? Its no big deal, rest of the routine looks good.

Are the rest times predetermined or are u just resting until u are ready to go again?

[BengDogg]

I missed the one armed snatch bit when browsing but i say go for it just cos everyone will look at you like a nutter!

[Tricky]

i dont think sprints would be good for sprints

sorry mate dont get this ???

Why not just a bog standard oly full snatch

maybe i'll mix them up, i was recommended these the other day and gave 'em a go & they hammered my stabilisers good & proper which is sommat i wanna work on....

[help]

if its just for core work then do it on assistance day

if u wanna work on RFD then do something else

[Tricky]

is it just 1 30sec sprint?

yep, at the end to (i quote...!) "to push lactate buildup at the end for a few good reasons but if seeking hypertrophy over and above neural adaptation / strength gains."

i agree with help :119: about the 1 arm snatch, but as its just once a month, for a bit of fun I assume? Its no big deal, rest of the routine looks good.
Yeah, just for a bit of fun/change and to keep my body guessing! Oh, and to scare tricep kick-back'ers ;)


Are the rest times predetermined or are u just resting until u are ready to go again?
i was gonna start at 90secs, then reduce by 15secs per week till 45secs then increase weight and go back to 90. Good idea?
Thanks lads

[Robert]

Hi mate. Nice routine ;)

The 1armBBsnatch was just in there for some fun I thought? A once every other week afair?

IMO, keep it. Its enojoyable and is hardly a detriment to you considering the frequency.

[Tricky]

Hi mate. Nice routine ;)

The 1armBBsnatch was just in there for some fun I thought? A once every other week afair?

IMO, keep it. Its enojoyable and is hardly a detriment to you considering the frequency.

Haha, another worthy contributor methinks.....

Although posting in blue and yellow spandex elsewhere eh? ;) :D

[Robert]

Yep, spandex rules. Though it gets a litle sweaty at times.

[GoldenArrow]

Mine doesn't. :)

[PikeKing]

ah so you have that special dryfit spandex, thats much better!

er....so someone told me

[BengDogg]

As a mountain biker i probably own more spandex than a womens yoga class!

[Tricky]

As a mountain biker i probably own more spandex than a womens yoga class!
Ah yeah yoga classes....anyone ever been? If they're anything like that one in that pop video (Call on me or sommat.....?) i might swop weightlifting for 'hips bums and tums' :o