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Old 12-20-2013, 01:07 PM   #1
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Default A Program for strength and hypertrophy

3 days per week

beginner to intermediate

two componets a. stength ( in Squat, Deadlift, overhead Press )
b. hypertrophy


day 1

Plyometric jump 5x3
Squat 2x5, 1x5+

(hypertrophy) : A
Chest flyes 3x8-12
Lateral raises 3x8-12
Triceps extention with dumbell 3x8-12
Calves 3x18-20

ABS wheel
neck





day 2

plyometric push ups 5x3
Press 2x5, 1x5+


(hypertrophy) : B

straight arms pull down 3x8-12
hise traps 3x8-12
concentration curls 3x8-12
wrist forward lift 3x8-12

lower back : bridge
neck



day 3

power clean 5x3
deadlift 2x5, 1x5+


(hypertrophy) : A





Hypertrophy component goes a - b - a - b -a -b
Strength exercises first 2 sets 5 next as many as possible




Your thoughts about it .
this is what i follow now ( there is no bench press , i will incorporate it later )
I add frequent sets daily of pushups chinups and muscle ups ( i wanna increase the numbers)
and i mini burpee all out sprind every day.
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Old 12-20-2013, 02:13 PM   #2
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Well it looks like to little worksets to me but if it works for you, keep doing it.
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Old 12-20-2013, 02:23 PM   #3
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Quote:
Originally Posted by big_swede View Post
Well it looks like to little worksets to me but if it works for you, keep doing it.
i am a beginner intermediate...
i try to smooth it... and take my time
due to injuries lack of time and rest...
if i add more i always crush ...
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Old 12-20-2013, 02:54 PM   #4
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I would need more information. Tell us about you, height, weight, age, lifting history to start. Past injuries, etc... Then we can talk about programming.
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Old 12-20-2013, 02:55 PM   #5
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I see.

Well If it was me I would not bother with any off the assistance lifts and instead pick 1-2 compound movements. Especially as a beginner.
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Old 12-20-2013, 03:24 PM   #6
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I see.

Well If it was me I would not bother with any off the assistance lifts and instead pick 1-2 compound movements. Especially as a beginner.
I incorporate 3 goals...

increase strength in sq dl press

and some hypertrophy follow a steady volume increase

from my experiense. 2 day the week frequency per muscle part really helps me in hypertrophy, hence the a b hypertrophy split.

from strength... iam interested in the 3 lift above...



as for my self

i am 177 cm 82 kg

i was working on a starting strength / sl type program the past 9-8 months


i increase my dl and sq but and lower back problem stopped me
so i don;t use low bar any more......


as for the other lifts bench and press..... when i was really improving...
an iflammation occured in my brachionius and i couldn;t train then.... i rehab and now it doesn;t bother me.


3 month off since lower back problem so i started with light weights
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Old 12-22-2013, 06:03 PM   #7
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Quite honestly there are too many isolation movements and not enough big hitters in the program. The volume on the big hitters is very light.
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Old 12-22-2013, 06:13 PM   #8
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Quote:
Originally Posted by BendtheBar View Post
Quite honestly there are too many isolation movements and not enough big hitters in the program. The volume on the big hitters is very light.
Keeping the same exercises and the same structure
what would you suggest altering?
( about the strength exercises volume and frequency )
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Old 12-22-2013, 07:23 PM   #9
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Look up DC training aka Dogg Crapp... It's a great way to pack on Size and Strength. You can adjust it to lean either way a little more if you need to. I'd suggest running it for a few weeks before adjusting it.
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Old 12-24-2013, 02:11 PM   #10
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i am testing the aforementioned program. and i will make modifications during
If you all have some suggestions about adjustments please let me know
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