What I HATE About Most Hypertrophy (Size) Programs - Best of Utube!!! Youtube Filme, Youtube Music, Dokus, kompletter Film oder ganzer Film. Hier finden Sie die besten Videos auf utube!!!!



What I HATE About Most Hypertrophy (Size) Programs von OmarIsuf   2 years ago

84,039 views

4,942 Likes   44 Dislikes

HYPERTROPHY PLAN

Rules
1) This progression is meant to be followed on the heavy day of your main movement only. Common choices are squat, bench, deadlift and overhead press. Usually it works something like this:

Monday: Squat
Wednesday: Bench
Thursday: Deadlift
Saturday: OHP

You can do variations (like a front squat)

2) You must be in a lean mass phase, gaining weight. Calculate your calories and aim to gain 1-2lb per 4 weeks. In this 13-15 plan, by the end you should be up 5-8lb

3) You base the percentages off of your 1 RM. Make sure this is a recent 1 rep max and it wasn't a complete grinder. To be safe, you can use 95-97% of your 1 RM to calculate percentages. Don't know your 1 rep max? Use a calculator here (and use the 95% option as your 1RM): https://www.bodybuilding.com/fun/other7.htm

THE PLAN

Phase I (Weeks 1-5)
Week 1: 5x5 @ 70%
Week 2: 5x5 @ 72.5%
Week 3: 5x5 @ 75%
Week 4: 5x5 @ 77.5%
Week 5: 5x5 @ 80%

Phase II (Weeks 6-10)
Week 6: 4x6 @ 70%
Week 7: 4x6 @ 72.5%
Week 8: 4x6 @ 75%
Week 9: 4x6 @ 77.5%
Week 10: 4x6 @ 80%

Phase III (Weeks 11-15)
Week 11: 4x8 @ 70%
Week 12: 4x8 @ 72.5%
Week 13: 4x8 @ 75%
Week 14: 3x8 @ 77.5%
Week 15: 3x8 @ 80%

NOTE for Phase III it is the most intense phase by far. You can skip weeks 14-15 if too much fatigue in the prior weeks have been accumulated. If things still feel well, you can do 3 or 4 sets for 8 on weeks 14-15.

After you finish the plan, you can repeat it entirely but increase all percentages by 2.5%. As example for Phase I the 2nd Round would look like this:
Phase I (Weeks 1-5)
Week 1: 5x5 @ 72.5%
Week 2: 5x5 @ 75%
Week 3: 5x5 @ 77.5%
Week 4: 5x5 @ 80%
Week 5: 5x5 @ 82.5%

Simple. Effective.

MOMMA'S BOYS PODCAST
[Listen On iTunes] https://goo.gl/yAsU8d
[Subscribe To Our YouTube Channel] https://www.youtube.com/channel/UC1Gcess__0B5JXymFK1-dSA

[SoundCloud] https://soundcloud.com/user-469253378
[Our Website] https://www.mommasboyspodcast.com

[GET MY TRAINING PROGRAMS HERE] http://kizentraining.com/
[GET MY PREWORKOUT] http://gnosisnutrition.com
[WEAR MY APPAREL] http://raskolapparel.com/



Kommentare