Comments on strength/hypertrophy training programme

[ZaberX]

Hi, I haven been training for a few years now but have not been serious about my training programmes. Most of the time it would depend on my mood and which equipment is free to plan out a random programme.

I have recently gotten serious about having a more structured programme.

I have 2 aims for my self:
1) to increase my lift for the deadlift, bench, OHP and squats
2) Increase size

I have 2 weight training programme (A,B) that i will alternate, with a total of 3 weight training session/week.
Each session will including 2 major lift for strength training and the rest for hypertrophy training.

I will do body weight programmes on the weekends or when I cant hit the gym

The following is my training programme and personal body stats:

Weight:93kg
Height:179
Bodyfat:20-25%

1RM
Shoulder Press - 85kg
Deadlift - 160kg
Back Squats - 160kg
Bench - 100kg(5RM)

A:Squats, ABs & Shoulder
-Squats 3x5 (85-90%)
-military press 3x5 (85-90%)
-lateral raise 5x15
-rear delt flys 5x15
-shrugs 5x15
-Upright row 5x15
-Hanged Leg Raise 3x5

B: Deadlift, Chest & Back
-Deadlift 5x3(85-90%)
-Benchpress 3x5 (85-90%)
-Pull Up 3x5
-Incline Db press 5x15
-Bendover row 5x15
-incline Chest fly 5x15
-Cable row 5x15
-pullover 5x15

Body weight
-Handstand 5-10min
-L sit 5min
-Parallel bar support 1-2min
-Incline Row 3x5
-diamond push up 3x8
-pull up 3x5
-dips 3x8
-deep step up/1leg squat 3x8


Am i missing out on leg work?

Any advice would be greatly appreciated. Thanks

 

[lee_tired_sheep]

You're ok dude. Just keep doing what you're doing and eat more. It's obviously working.

 

[derrickgyn]

1) not enough leg work for size, but this is up to you. Im not a huge fan of doing high volume either. Squatting 2x a week is sufficient imo.
2) too many exercises, too many sets. You have 3 exercises per bodypart and 5sets each, which is 15 total. This means that you are cramming in a lot of sets per workout, im not sure you can keep your focus and intensity up that way.
3) related to the above point, 5 sets for 1 particular exercise is too much, i personally dont get much out of more than 3 sets. After 3 sets intensity and focus suffers, so i know its time to move on to another exercise.
4) training too little. 3x a week workouts are fine for the beginner but for more intermediate-advanced trainees like yourself you need to train more often per movement for strength, i.e bench 2x a week. Since you are interested in hypertrophy, it also means that you will need to have enough volume. I think a 4 or 5 day rotation will let you get stronger while you get in extra training volume.

Just my 5c. Good lifts anyway, i think its rare for someone of your stats to have been "randomly training".

 

[derrickgyn]

You're ok dude. Just keep doing what you're doing and eat more. It's obviously working.

Uh yea this. If you can get a 160 back squat and close to bw shoulder press i think you know what you are doing

 

[frostbyte88]

wow, 5-10 min handstand and 5 min L-sit. I cant do that.

I think, if youre going towards strength, you may want to increase frequency. If youre going for hypertrophy, you may need more rest. Personally, i dont follow a set weekly schedule. i do 4 training days a cycle with a day or two in between so i get 8-9 days rest in between each bodypart.

Lower your rep range and up your intensity. 15reps means youre not using enough weight for hypertrophy or strength in your accessory work, unless youre telling me that you move a significant amount of weight for the 5 sets of 15 reps in good form(which means you could probably use even more weight for a lower rep range), which i doubt you do.

 

[jokerk]

Do you have any recent photos? I wonder what 93kg looks like at my height. no homo.

And what kind of sports do you normally do?

 

[ZaberX]

Thanks for the advices guys,

@derrickgyn: for the high amount of sets for similar muscle group, I am trying to follow bodybuilding parameters. I have noticed that i haven grow much during my strength training and hence added such parameters into my training.

Perhaps I have been watching too much Kai Greene videos, where he advocates low weights with reps ranging up to 20.
Is there a more hypertrophy biased parameters that you guys can suggest?

 

[galapogos]

Unless you're on gear, you shouldn't follow what pro bodybuilders advocate. I would not venture too far into the double digit rep range if hypertrophy is your goal.

 

[frostbyte88]

Thanks for the advices guys,

@derrickgyn: for the high amount of sets for similar muscle group, I am trying to follow bodybuilding parameters. I have noticed that i haven grow much during my strength training and hence added such parameters into my training.

Perhaps I have been watching too much Kai Greene videos, where he advocates low weights with reps ranging up to 20.
Is there a more hypertrophy biased parameters that you guys can suggest?

6-10rep range, constant tension and shorter rest intervals are usually associated with hypertrophy. Strength training parameters usually do not produce muscular "growth" in the way experienced above, hence usually used by athletes who need to stick to a weight cap while still progressing in strength.

I think Kai advocates "feeling" the specified muscle working and high reps would ensure that you are engaging the proper muscles. However, beyond this, you need to apply progressive overload to be able to experience muscle hypertrophy.

 

[ZaberX]

Do you have any recent photos? I wonder what 93kg looks like at my height. no homo.

And what kind of sports do you normally do?

Hey jokerk, I have been following yr thread and it is a big inspiration for me.

I used to row dragonboat competitively about 5 years, that was how I got into weight lifting. In recent years, I have been playing rugby and cheerleading at a amateur level ( NTU interhall games).

I am graduating this year, and thinking of joining a martial arts after I grad. How does weight lifting carry over to yr sport of jiu jitsu?

I "try" to get a pic when I head to the gym later

 

[lee_tired_sheep]

still waiting for pic

and ya kai greene is on dat dere celltech la... cannot compare.

look at jason huh (half asian) using some mickey mouse machine here at 5:30.

http://mdtv.musculardevelopment.com...huh-trains-chest-and-chats-with-the-monk.html

 

[jokerk]

Hey jokerk, I have been following yr thread and it is a big inspiration for me.

I used to row dragonboat competitively about 5 years, that was how I got into weight lifting. In recent years, I have been playing rugby and cheerleading at a amateur level ( NTU interhall games).

I am graduating this year, and thinking of joining a martial arts after I grad. How does weight lifting carry over to yr sport of jiu jitsu?

I "try" to get a pic when I head to the gym later

thats humbling to hear. the compound lifts has helped me in terms of overall power (especially squats). however, there's not much transference otherwise. jiujitsu requires much more hip mobility and 'explosiveness'. I'm still figuring out how to make it relate better. Adjusting the tempo of my lifts maybe.

Anyway man. 5mins L-sit. No joke.

 

[donald83]

I used to do 6 reps for 4 sets but not much progress. Now i switch to 10 reps for 4 sets and im making good gains.

 

[sazuro]

Whoa this guy. Beast mode lifts.

 

[XanderBuilt]

Hi, I haven been training for a few years now but have not been serious about my training programmes. Most of the time it would depend on my mood and which equipment is free to plan out a random programme.

I have recently gotten serious about having a more structured programme.

I have 2 aims for my self:
1) to increase my lift for the deadlift, bench, OHP and squats
2) Increase size

I have 2 weight training programme (A,B) that i will alternate, with a total of 3 weight training session/week.
Each session will including 2 major lift for strength training and the rest for hypertrophy training.

I will do body weight programmes on the weekends or when I cant hit the gym

The following is my training programme and personal body stats:

Weight:93kg
Height:179
Bodyfat:20-25%

1RM
Shoulder Press - 85kg
Deadlift - 160kg
Back Squats - 160kg
Bench - 100kg(5RM)

A:Squats, ABs & Shoulder
-Squats 3x5 (85-90%)
-military press 3x5 (85-90%)
-lateral raise 5x15
-rear delt flys 5x15
-shrugs 5x15
-Upright row 5x15
-Hanged Leg Raise 3x5

B: Deadlift, Chest & Back
-Deadlift 5x3(85-90%)
-Benchpress 3x5 (85-90%)
-Pull Up 3x5
-Incline Db press 5x15
-Bendover row 5x15
-incline Chest fly 5x15
-Cable row 5x15
-pullover 5x15

Body weight
-Handstand 5-10min
-L sit 5min
-Parallel bar support 1-2min
-Incline Row 3x5
-diamond push up 3x8
-pull up 3x5
-dips 3x8
-deep step up/1leg squat 3x8


Am i missing out on leg work?

Any advice would be greatly appreciated. Thanks

531 Boring But Big template based on the fact you want strength goals and some size.

You're doing a LOT of isolation work.

What is your goal? I mean really? Consider periodizing into long strength cycles and short periods for hypertrophy. You could always stand to be leaner as well.

 

[lowjk]

I have recently gotten serious about having a more structured programme.

I have 2 aims for my self:
1) to increase my lift for the deadlift, bench, OHP and squats
2) Increase size

Seems like powerlifting so you may wish to go and look at powerlifting books.
Westside Barbell Articles

These guys are the real monsters. 1000lb squats, deadlifts
700lb bench, according to powerlifting rules. Which is much tougher than a gym workout eg for the bench, the bar must rest on your chest for about 1 - 2 seconds before you press it up.

 

[lowjk]

The following is my training programme and personal body stats:

Weight:93kg
Height:179
Bodyfat:20-25%

1RM
Shoulder Press - 85kg
Deadlift - 160kg
Back Squats - 160kg
Bench - 100kg(5RM)

By the way, this ~55kg chio bu beat your stats (and mine) flat

Making Powerlifting More Approachable: An Interview with Female Powerlifter, Jean Fry - Syatt Fitness | Syatt Fitness

Her stats: (according to Westside)
Deadlift = 170kg
Back Squats = 188kg
Bench = 115 kg

 

[frostbyte88]

By the way, this ~55kg chio bu beat your stats (and mine) flat

Making Powerlifting More Approachable: An Interview with Female Powerlifter, Jean Fry - Syatt Fitness | Syatt Fitness

Her stats: (according to Westside)
Deadlift = 170kg
Back Squats = 188kg
Bench = 115 kg

and you are comparing yourself to her because?

 

[lowjk]

and you are comparing yourself to her because?

To push myself for the powerlifting comp in July.

 

[Ragemage]

Seems like powerlifting so you may wish to go and look at powerlifting books.
Westside Barbell Articles

These guys are the real monsters. 1000lb squats, deadlifts
700lb bench, according to powerlifting rules. Which is much tougher than a gym workout eg for the bench, the bar must rest on your chest for about 1 - 2 seconds before you press it up.

Interestingly, there has been a 'civil war' going on between the geared lifters (WSB) and the raw lifters (Juggernaut and RTS) over training ideology.