how to train for hypertrophy & routine critque please.

[jolly7187]

Hey im posting in my gfs acct, hence the name =/ thanks.

Okay i was all curious what you guys thought was the best way to train for hypertrophy, this was started after reading a thread saying 8-12 reps were for hypertrophy, while lower reps were for strength...
Currnetly my routine is....

Mon - Chest/tri
Tue - off
Wed - Back/bi
Thur - off
Fri - Shoulder
Sat - legs
Sun - off

My Chest/Tri workout:
Incline BB - 3 sets 4-6 reps
DB Flat bench - 3 sets 8-12 reps
Machine fly - 2-3 sets 6-10 reps -----> should i add another few setes of cable crossovers?
Close grip bench - 3 sets 4-6 reps
DB Overhead extension - 2 sets 8-10 reps
Cable Pushdown - 2 sets - 8-12 reps

Back/Bicep workout
Weighted Pullup - 3 sets 4-8 reps
BB Row - 3 sets 4-6 reps
Lat pulldown outside - 2 sets 8 reps
Hyperextension -2 sets 8-12 reps
DB curls - 3 sets 4-6 reps
E-z bar standing curl - 2 sets 8-10 reps
reverse cable curl - 2 sets 8-10 reps

Shoulder workout:
behind back military press - 3 sets 4-6 reps
arnold presses - 2 sets 8-10 reps
sit down laterals (rear delt)- 2 sets 8-10 reps

Legs:
wide Squat - 3 sets 4-6 reps
legs touching Leg press - 2 sets 8-10 reps
leg extension - 2 sets 8-10 reps
leg curl - 2 sets 8-10 reps

after reading about the HST program where you work everymuscle 3x a week, i was kinda confused if maybe i should switch it up for a bit or should i keep it the same? Do you think i need to add more sets to any of my muscle groups or lower them? Thanks ive just been off of the gym for a good 2 months and im trying to get back into it full swing and for some reason im kinda lost =(.


I have been proud with my progress but it seems sometimes i just read so much i dont know what to do. I am looking to develop my chest and legs the most, specifically upper chest and outerquads.


I also remember reading a while back that if you wait between 1-2 minutes each set then its training more for hypertrophy while waiting 3-4minutes between each set is more for strength

[MFT81]

imo, your pretty spot on for the most part on your ideas/theroy's.

I also like how you incorportate lower reps (4-6) and medium (8-10) so you kinda get the best of both worlds,

the only suggestion is that you increase the # of reps in your leg training, most people have a 50/50 mix of type 1 and 2 fibers in there legs so I think they do better in the 10-20 rep range, still keep 4-6 in the beggining though, thats what I do and really like it.

[MFT81]

I have been proud with my progress but it seems sometimes i just read so much i dont know what to do. I am looking to develop my chest and legs the most, specifically upper chest and outerquads.

Bruce Lee said it best

"Take what is useful to you, and throw away the rest."

[jolly7187]

should i be working every set to failure?