Intense Strength & Hypertrophy Routine

Bigger Stronger Leaner Competitive Bodybuilding
1

bear with me here before you replay bad mouthing me because Im not trying to DO a new routine I was just thinking about this during my workout.

most people do a specific type of workout based on what results they want (obviously), so what if someone did a strength/hypertophy/pump- intensity routine. let me explain.

Ill use chest as the example. You pick a big lift (one that gives you the most bang for your buck), and you do 5x5, then you pick 2 other big(ish) lift and do 4x15,12,10,8. and then you pick 1 more or 2, auxilary lifts and do intensity/drop sets. heres a specific example:

flat bench-5x5
incline bench-4x15,12,10,8
flat variation-4x15,12,10,8
incline variation-1x10 ds 1x10 ds 1x10 ds 1x10
fly varition-3x15

now this is all a rough version but I assume you all would get the idea. What do you think of it?? I think it looks cool lol and it might even work really well!

2

That’s not new. Many powerlifters do that. The 5x5 is OK but the volume for the other lifts is too high.

3

[quote]2274 wrote:
That’s not new. Many powerlifters do that. The 5x5 is OK but the volume for the other lifts is too high.[/quote]

I’d have to agree. However, I think it’s useful for those who thrive in high volume or performance regression training.

4

performance regression training?

and how is it too high of volume. its 17 sets. (20 if you count the drop sets).

5

[quote]bmar22 wrote:
performance regression training?

and how is it too high of volume. its 17 sets. (20 if you count the drop sets).[/quote]

Performance regression is training too much then resting a lot. If done right, you should feel really weak and depressed then feel like a million bucks.

That’s high volume for chest alone I mean. But what do I know? I’m a strength enthusiast, not a bodybuilder.

6

[quote]bmar22 wrote:
performance regression training?

and how is it too high of volume. its 17 sets. (20 if you count the drop sets).[/quote]

Most people find that 17 sets for a body part is too much.

7

17 sets for chest alone is a lot. A lot of productive total body workouts have less than 17 sets all told. More isn’t always better, though some may differ.

8

I see your points. though I guess it doesnt seem too juch for me because I do 20 sets of chest lol. (4 exercises 5 sets.) and like i said at the op, that is a rough draft. i mean laets say its 5x5 then only 3 x pyramid. i mean theres hundreds of different possibilities.

9

[quote]will to power wrote:
bmar22 wrote:
performance regression training?

and how is it too high of volume. its 17 sets. (20 if you count the drop sets).

Most people find that 17 sets for a body part is too much.[/quote]

Agreed. But I do know of some people who find that volume beneficial. Also, I sometimes will find it beneficial if I do high volume like that after a strength focused program. It worked pretty well for me.

10

Go high volume til it stops working and then change it up. The only routine that works is the one that varries after a period of time.

The trick is knowing the proper time to change things up…

Knowing that get’s people paid a lot of money.

11

does anyone think this type of training would be beneficial (assuming nutrition, rest, and supplamentation is on point)

12

Split youre volume and intensity up,do chest monday and thursday and do monday heavy 5x5 and thursday 4x10.

13

[quote]horsepuss wrote:
Split youre volume and intensity up,do chest monday and thursday and do monday heavy 5x5 and thursday 4x10.[/quote]

ya i get that but the point is doing it during the same workout.

14

[quote]bmar22 wrote:
bear with me here before you replay bad mouthing me because Im not trying to DO a new routine I was just thinking about this during my workout.

most people do a specific type of workout based on what results they want (obviously), so what if someone did a strength/hypertophy/pump- intensity routine. let me explain.

Ill use chest as the example. You pick a big lift (one that gives you the most bang for your buck), and you do 5x5, then you pick 2 other big(ish) lift and do 4x15,12,10,8. and then you pick 1 more or 2, auxilary lifts and do intensity/drop sets. heres a specific example:

flat bench-5x5
incline bench-4x15,12,10,8
flat variation-4x15,12,10,8
incline variation-1x10 ds 1x10 ds 1x10 ds 1x10
fly varition-3x15

now this is all a rough version but I assume you all would get the idea. What do you think of it?? I think it looks cool lol and it might even work really well!

[/quote]

I don’t see the need for so much redundancy. What are the four sets of flat press doing that the incline didn’t? Whar are the flyes doing that the incline drop sets didn’t? What do the three drop sets do that the first didn’t?

I’m just of the opinion that once you’ve done your main movement and then an accessory or two, you shouldn’t have much left in you for anything else. How much weight are you going to be using for flyes after 17 sets of work? 10 pounds? Why even bother doing it?

This looks exactly like something I could have read in Flex magazine circa 2001, NTTAWWT.

That’s what I think, but to each there own, and do whatever works for you.

15

well alot of people do incline after flat and visa versa. And dont you think doing leg extnesion or even leg press for that matter is redundant after heavy squats? I dont believe so because one should hit the muscle at different angles. I do see ur point though dont get me wrong this is merely just for discussion.

chest is a little redundant but the point is hitting it with different “stresses”. I dont agree with you by saying that if Im only doing flies with 10s per say lol, that its worthless to do. Again I see your point. ive always been a volume guy. In fact I do 20 sets for chest,back, legs and shoulders but everyones different.

any though on how I can make it less redundant

16

[quote]bmar22 wrote:
well alot of people do incline after flat and visa versa. And dont you think doing leg extnesion or even leg press for that matter is redundant after heavy squats? I dont believe so because one should hit the muscle at different angles. I do see ur point though dont get me wrong this is merely just for discussion.

chest is a little redundant but the point is hitting it with different “stresses”. I dont agree with you by saying that if Im only doing flies with 10s per say lol, that its worthless to do. Again I see your point. ive always been a volume guy. In fact I do 20 sets for chest,back, legs and shoulders but everyones different.

any though on how I can make it less redundant[/quote]

You could just do the flat bench 5 by 5, followed by the incline for the 4 volume sets, finish with fly or pec dec or whatever isolation movement you want to get the blood in there/ constant tension/ whatever. That would remove the redundancy and I think still accomplish what you’re trying to do. For most people that would also work better due to being more moderate in volume.

17

This is not new…it is called power bodybuilding:

1st exercise compound go to top set of 5, 3, 1
2 additional exercises (either cables or dbells) 2~4 sets 8-15 reps
1 final exercise 100 reps

Nothing new…just lift like you want and don’t forget to train any bodypart.

18

bmar22 you seem to come up with very complicated routines every few months. How has your progress been in that time?

19

[quote]will to power wrote:
bmar22 wrote:
well alot of people do incline after flat and visa versa. And dont you think doing leg extnesion or even leg press for that matter is redundant after heavy squats? I dont believe so because one should hit the muscle at different angles. I do see ur point though dont get me wrong this is merely just for discussion.

chest is a little redundant but the point is hitting it with different “stresses”. I dont agree with you by saying that if Im only doing flies with 10s per say lol, that its worthless to do. Again I see your point. ive always been a volume guy. In fact I do 20 sets for chest,back, legs and shoulders but everyones different.

any though on how I can make it less redundant

You could just do the flat bench 5 by 5, followed by the incline for the 4 volume sets, finish with fly or pec dec or whatever isolation movement you want to get the blood in there/ constant tension/ whatever. That would remove the redundancy and I think still accomplish what you’re trying to do. For most people that would also work better due to being more moderate in volume. [/quote]

I agree with almost everything said above.

In general, i think your trying to accomplish to much in one training session. Your trying to “add” a typical volume routine to a typical strengh routine and make it one big super sized routine. I personally think this will lead to overtraining or non optimal gains (or both); but thats just my opinion.

It might be better to simply periodize your training every other workout. In other words, one workout you would do a volume routine of 5 x 5 flat benches and 4 x 5 inclines and then next workout you would do 5 x 12 flat and 4 x 12 inclines. You could also vary this on a weekly or month basis — ie: one month heavy (5 rep range) and next month volume (12 rep range)

20

[quote]bmar22 wrote:
horsepuss wrote:
Split youre volume and intensity up,do chest monday and thursday and do monday heavy 5x5 and thursday 4x10.

ya i get that but the point is doing it during the same workout.[/quote]

hmmm…but…whyyyy do they have to be in the same workout. good idea…just…whyyyy