i read up an article (thanks to 0311) regarding FortifiedIron's Hypertrophy Program.....and i might give that a shot...
here's the program:
Quote:
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Originally Posted by FortifiedIron
Hypertrophy Program!! YAY for NO ISOLATION!
Feedback has been really good w/ this program as of late. I keep getting a ton of pm's and messages asking to help people design a program. Neways, I posted a similar thing on the BFT thread. That was adviced for a past individual who was looking for a change in program. This program is great for the upper level beginner and intermediate lifter!
Quote:
Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 8x3
(You will do this on ALL lifts)
-OR-
Week 1: 3x12
Week 2: 3x12
Week 3: 3x10
Week 4: 3x10
Week 5: 3x8
Week 6: 3x8
Week 7: 4x6
Week 8: 4x6
Week 9: 5x5
Week 10: 5x5
Week 11: 8x3
Week 12: 8x3
Lower
Upper
off
Lower
Upper
off
off
Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row
Lower Day 1:
- Conventional Deadlift
- Narrow Stance Squat
- SLDLs
- Barbell Shrugs
Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight
Lower Day 2:
- Narrow Stance Squat
- Goodmorning
- Reverse Hyper
- Dumbell Shrugs
** This is the program, DO NOT SUBTRACT any of the exercises! If you dont know how to do them, learn how to do them! The only reason you should ever pull out any of these during the whole 5 week cycle is if you feel pain doing them. If you dont know the lift I'd suggest doing an alternate pattern with the movement. Basicly rather than progressing with the given rep/set pattern I've showed continue to do:
3x12
3x10
3x8
3x8
3x8
Once you start the cycle over again after the 5th week, you can then continue the same rep/set pattern as the first outline (with the regular lifts) and progress in the lower reps. This will 1. Keep you from getting hurt, 2. Teach your form, and 3. Break the learning chain/curve. Its key that if you dont know anything about the movements that you spend as much time working with them and do as many reps as possible with the given movement. This is where motor skills develop and intra-inter neuromuscular coordination develop w/ the movement.
** Biceps/Abs, Upper day's throw in a bicep exercise if you want. On lower days throw in some Ab work. This is an accesory work, so its not that important. Keep the reps around 3x8-4x6 if you want. Be aware that isolation movements are GAY and that people spend to much time training them when they are 150 pounds!
** Keep a journal that I'll have access too. I'll look at how your progressing. If you have any before pictures send them to me or save them. Once your done with the first meso cycle compare your progress from before you started till then w/ pics and lift achivments. Do the same when you repeat the cycle. This is key in mental motivation, and that is where to many people fail.
** Once you get a whole meso cycle Wave (12 total weeks) you'll take some low volume work to help recovery. Its key that you dont take ANY time away from the gym. To many people just walk away for a week or two weeks, this makes coming back a sore painful mess for atleast 2 weeks. Now you've spent 4 weeks without making any progress. This is a typical deloading pattern. By trianing under your adaptive threshold (ie low volume) then you will not adapt, therefor you will recover. This is the fundomental bases of periodization!!
** During the first few 4 weeks you can add in failure work. Dont do it on all lifts and dont do it on squats, squat variations or deadlifts. Rows, Shrugs, db benching are all ok. Another thing to keep note on is during the WHOLE cycle you want SHORT rest periods. Im talking 30-60 seconds between sets, this comes key when you get to the intensity portion (8x3). Fatigue has a positive effect on IGF-I and other singaling for hypertrophy. On weeks 4-6 this is a big factor in the program. This will help with conditioning the muscle and overal work capacity.
Kc
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now basically, here's the exercise selection:
Quote:
Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row
Lower Day 1:
- Conventional Deadlift
- Narrow Stance Squat
- SLDLs
- Barbell Shrugs
Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight
Lower Day 2:
- Narrow Stance Squat
- Goodmorning
- Reverse Hyper
- Dumbell Shrugs
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i plan on making a few changes...let me know if its ok...
Upper Day 1:
-Incline Barbell Bench Press
-Close Grip Flat Bench Press
-Military Presses (Standing) to the Front
-JS Rows
Lower Day 1:
-Deadlifts
-Olympic Squats
-Romanian Deadlifts
-Barbell Shrugs
Upper Day 2:
-Flat Barbell Bench Press
-Close Grip Incline Bench Press
-Dumbbell Side Lateral Raises*
-Lat Pull Downs
Lower Day 2:
-Olympic Squats
-Leg Curls
-Power Cleans
-High Pulls
*i dont know what to keep as my shoulder exercise because i've run out of exercise choices....and i have no idea what a Plate Raise is....
the undulated periodization goes like this:
Quote:
Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 8x3
(You will do this on ALL lifts)
-OR-
Week 1: 3x12
Week 2: 3x12
Week 3: 3x10
Week 4: 3x10
Week 5: 3x8
Week 6: 3x8
Week 7: 4x6
Week 8: 4x6
Week 9: 5x5
Week 10: 5x5
Week 11: 8x3
Week 12: 8x3
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the set-rep schemes used are:
1.) 3x12
2.) 3x10
3.) 3x8
4.) 4x6
5.) 5x5
6.) 8x3
i dont plan on changing my set-rep schemes on a weekly or biweekly basis; i plan on changing it up when one set-rep scheme stops working...or i get bored of it
what do you guys feel now...? is it good to go...?
Anuj