Quote:
Originally Posted by mad51234
what about that?
A:chest-shoulders-triceps
B:legs-back-biceps
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?
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That would be better. Except that I wouldn't let hyper extensions be an option...they would be required. Definitely rotate the exercises also. You don't need to be doing the same ones week after week after week. So incorporate variations. You don't have to do pull ups every "B" workout; it would be beneficial to substitute them for some type of row.
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:
http://www.bodybuilding.net/training...perly-663.html
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.