Bodybuilding.net - Bodybuilding Forum - View Single Post - Hypertrophy-Specific Training

_Wolf_ · 02-28-2006, 02:46 AM

Intermediate Mass Building Programs

Exercises :

Squat
Stiff-legged Deadlift
Incline DB Press
Parallel Bar Dip
Bent Row
Military Press
Partial Curl (bottom to halfway up)
Lying Triceps Extension
Standing Calf Raise (on board)

Sets : 2x10, 2x5, 4 weeks of 5RMs/clusters (10 rep total)

Special methods used :

Cluster reps
Strength test days
Metabolic fatigue sets

Ideology Explained :

Now we're kicking it up a notch, and adding in some new methods. This program is good for those who have done a couple cycles of HST, and are ready to try something new and different. The explanations can be a bit tricky, but you should be able to understand what I'm saying.

The first four weeks are just standard HST, no problems there. You have your two weeks of 10s, and 2 weeks of 5s. The 5RM period is going to be extended, and we're going to be clustering for the most part.

A cluster set is a set in which you take a pre-determined amount of reps, and do small 1-3 rep "clusters" to build up to the desired amount of reps. In this case, you're going to be working up to a total of 10 reps. Once you hit your 10 reps, you're done with that exercise. As for rest in between sets, take as long as you need before you feel ready for the next set. Don't rush this, take as much time as you need. Why do clusters? You'll be able to hit the desired amount of reps with your 5 rep max, but you'll be minimizing CNS fatigue, which can lead to overtraining.

A strength test day is just another word for a 5RM day, and it will determine what weight you use next for your cluster workouts.

After you have built up to your 5RM (end of week 4), you'll be starting with week 5. On Days 1 and 2, you'll use cluster sets and do a total of 10 reps for each exercise (in 1-3 rep clusters of your 5RM). On Day 4, you'll have a strength test day. All you'll do is re-test your 5RMs (keep with 2 sets, 2x5) on every exercise. Then, the following week, you'll cluster on Days 1+2 again, but you'll use the weight from the 5RMs that you just found on Day 3 of the previous week.

Now that you know that, I'll show you what you'll be doing for metabolic fatigue. You will incorporate these sets after the 10s, at the start of the 5s. A metabolic fatigue set is a set of 15 reps, with a relatively light weight. The point here is to get a nice "burn". After you finish the last set for a particular body part, you'll perform a set of 15 reps to get the "burn". You'll do this to add hypoxic stress and increase post workout nutrient shuttling to your muscles. So, once you finish both incline dumbbell press and dips (chest), you'll do a 15 rep set with flat dumbbell flys. The weight should be somewhat heavy, but not extremely straining (ie the weight you would use for a mid-15s HST set). Here's what exercises you will use for metabolic fatigue sets :

Quads - Leg Extension
Hamstrings - Leg Curl
Chest - Flat DB Fly
Lats - Bent Row
Shoulders - Side Lateral Raises
Biceps - EZ Bar Curls
Triceps - Cable Pressdown

Now on to the core program exercise explanations :

Squat - the king of all exercises, you need to squat. Squats will hit all parts of your legs, as well as stimulate growth throughout your entire body.

Stiff-legged Deadlift - stiff-legged deadlifts make a perfect combo with squats. You get more emphasis on the hamstrings, as well as your back, whereas the squats will hit your quads and glutes more.

Incline DB Press - incline bench press will work your upper chest more, and is a great exercise for chest mass, and the appearance of chest mass.

Weighted Dips - this is a great exercise to combine with incline dumbbell press, it will hit your lower chest and triceps hard.

Bent Row - this is a great exercise for your lats, as well as your biceps. This is another compound exercise, which work very well for beginners and advanced lifters as well.

Military Press - the best overall shoulder builder. MPs are another great lift for upper body power and size. You'll be doing them seated to place more emphasis on form, rather than using body momentum to do the lift.

Partial Curl - By going only halfway up, you'll be able to use a much heavier load, while still adding plenty of overall mass to the biceps.

Lying Triceps Extension - a great exercise for triceps mass. I like doing these with an EZ bar also, because of the less stress on the wrists.

Standing Calf Raise - great overall calf mass builder. Do them on a board for added stretch.

There's the intermediate program. You have some new methods implemented, and some minor exercise changes. This is a nice step up from basic HST after you have done a couple of the basic cycles.