Hi!I'm 16 years old, height 1.74 weight 69kg.I started to lift weights a year ago.
my workout program is
A. 1)squat 2)flat bench press 3)deadlift 4)calf raises
B. 1)incline bench press 2)chin up 3)up-right row 4)bench press close grip 5)bicep dumbell curl
2 set warm up
in the 4 set I decrease the weight and I if do 10-15 reps then to the next workout I increase the weight.
I have a 2 day split because I don't have so much time to exercise three days a week.
is this a program for hypertrophy?
You could do something more efficient.
what about that?
A:1)flat bench presses 2)overhead presses 3)dips 4)french presses or overhead tricep extensions
B:1)squat or deadlift 2)pull up 3)calf raises or hyperextensions 4)bicep curls
what reps,sets should I use for hypertrophy only?
I typically pair deadlifts with good mornings and squats with RDLs. For my "row", I'll do pull ups, t-bar rows, supine rows, one arm db rows, pendley rows, or hammer strength low rows with bands. I don't typically do the same thing during consecutive workouts unless I have a bad training session and want to work on some specific points at the next available opportunity.
Read this sticky on warming up properly:
Something that I've had good success with recently is keeping the reps on my big compound movements in the 4-6 range. With all of my accessory lifts, the rep range is 8-12. It gives a good balance for strength and hypertrophy, which are very much related. I will still do a volume workout every 3-4 weeks and do all of my heavy compound lifts in the 8-12 range. There are lots of ways to do it...but not every way is very effective.
can I use super set?
If I superset anything, I always save it for accessory movements.
I don't super set good mornings and deadlifts. But I do super set DB bench press and triceps extensions sometimes. Sets are in the 8-12 rep range.
The retarded head strength coach at the university that I graduated from made the players super set crunches and squats. That's one of the dumbest things I have ever heard of because it lowers the amount of weight you can squat, and GREATLY increases the chances of injury. So this would be an example of something NOT to do.
Basically I think it's a waste to super set anything with one of the major compound movements like squats, deadlifts, or bench press (along with their variants). Especially when you're young and you're still learning the lifts.
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