Blaze_108's Winter Hypertrophy Program

Training Beginners
21

[quote]mr popular wrote:
Again I discourage changing exercises weekly and instead if you just did all 5 of these in your workout every week that’d be a much better approach.
[/quote]

Even if i just do DB’s instead of BB every other week? I’m intending to do one basic press and skull crushers. Hopefully incline too, if i can’t fit it in this day or my arms are too dead, i’ll try to squeeze it in somewhere else. I don’t know what other rep range to do, 3x6 seems to be the hypertrophy range i hear most often, i suppose i could do a different rep range, but i’m curious as to why?

[quote]mr popular wrote:
Day 4 - upper back/biceps
3x6 of 2 of these:
Weighted Pullups
T-bar rows
Lat pulldowns with emphasis on scapular retraction
DB Low rows

As I said above, this and day 3 should really be fused together unless you have some reason why your lower back needs special attention. But a back workout of a deadlift, pullup/pulldown, and row would be fine, although again… I wouldn’t do 3x6 for everything
[/quote]

ok. I’ll fuse the two days back. I dunno why i split it up, maybe because i tend to take a while on deadlifts. I’ll probably do something like 4x2 on deadlift, what rep ranges would you recommend for rows/pullups?

[quote]mr popular wrote:
3x8 of all
BB curls
BB reverse curls
Hammer curls

Preference for forearms?
[/quote]

Yeah, they’re tiny, as are my biceps compared to my triceps. I flex my arm and my tricep is at least 1-1.5 in. wider than my bicep.

[quote]mr popular wrote:
Day 5 - shoulders
3x6 of BB military
3x6 of side and bent over lateral raises

3x10 Shrugs in front and in back

I can almost promise you that going heavy enough for 3x6 on a lateral raise is not a good idea. You can do your shrugs to the front and back if you want… its not going to hurt anything, its just one of those whatever kind of things.

I feel like the emphasis on SIMPLE isn’t really sinking in to you. Why are you opposed to just training the way a normal person does?[/quote]

Yeah, the lateral raises should more likely be in the 3x12 range. I do the shrugs front and back as a personal preference, because i seem to feel them lower down when i do them behind the back.

I don’t think i’ve made anything THAT complicated…

22

[quote]Blaze_108 wrote:
Even if i just do DB’s instead of BB every other week? I’m intending to do one basic press and skull crushers. Hopefully incline too, if i can’t fit it in this day or my arms are too dead, i’ll try to squeeze it in somewhere else. I don’t know what other rep range to do, 3x6 seems to be the hypertrophy range i hear most often, i suppose i could do a different rep range, but i’m curious as to why?
[/quote]

Why do you feel it’s necessary to switch exercises up that often? What benefit do you think there is?

In order to make progress you need to know what poundage and reps you used last time with a certain exercise in order to smash it this time. If you’re constantly changing up exercises your body never gets past the initial neurological adaptation to each new exercise and the muscles never have a chance to undergo any significant leaps in strength.

I can’t stress enough that the driving force of muscle building training is to keep pushing up the poundages on the big exercises. And switching things up hampers that progress.

And 3x6 isn’t BAD, it’s fine for most stuff but typically the smaller the exercises, the higher you want the reps to be for strength and safety purposes. As pointed out below, you wouldn’t want to do 3x6 on lateral raises for the same reason you wouldn’t do it for flies, or dumbell curls, or calf raises.

I just don’t know why you’re so opposed to simply doing a traditional bodybuilding routine that has worked for decades.