Baseline's Power/Hypertrophy Routine

[MajorPectorial]

and heres the 97-2003 compatible version as promised

http://rapidshare.com/files/26329209...20routine.zipx

[MajorPectorial]

Cool, check out the most recent routine I have posted in this section....IMO it is a bit better than this... Similar but I think the exercise choices are better and the programming is slightly different...

Jacked Monkey Smash Routine

mind posting a ;link, ill take look, maybe make a few changes to the spreadsheet too

[GEEZII]

My results after 8 weeks, keeping in mind i started this routine while cutting and i have no training partner.
START WEIGHT-END WEIGHT

SQUATS 90kg-110kg
DEADLIFTS 100kg-120kg
SEATED CALF RAISE 90kg-120kg

BENCH PRESS 80kg-100kg
SUPPORTED T ROW 55kg-95kg
B/B SHOULDER PRESS 50kg-50kg (havn't moved but got the form improved)

LEG PRESS 170kg-300kg
HACK SQUAT'S 80kg-160kg
SEATED LEG CURL 50kg-60kg
LYING LEG CURL 46kg-53kg
STANDING CALF RAISE 125kg-200kg (im sure they are kgs on the machine)
SEATED CALF RAISE 60kg-100kg

INC. D/B BENCH 60kg-80kg
MACHINE FLYS 41kg-68kg
LAT PULL DOWN 45kg-66kg
LOW CABLE ROW 50kg-67kg
SIDE LATERALS 10kg-12.5kg
REAR LATERALS 7.5kg-10kg
SHRUGS 35kg-42.5kg (each hand)
TRICEP PUSHDOWN 60kg-80kg
BARBELL CURLS 25kg-30kg

I have now started deloading the weights for 2 weeks. im then on holidays for 2 weeks, so i will start again.

[MajorPectorial]

U made some pretty impressive improvement on legs. Well done. U deloading now or pushing another 8 out?

[joeisreallycool]

Started this routine a week ago, question about hypertrophy days. I should be progressively increasing the weight on hypertrophy days just as I do the power days, correct?

[MajorPectorial]

Yes. But keeping the reps higher ;-)

[baseline_9]

BUMPing for a friend

[gbrice75]

BUMPing for a friend

Rebumping. I'm starting the routine next week. I ran this a couple of years ago and still have my notes but they're foggy, so I'm scratching it all and starting as if this were the first time. I don't think I ran it properly anyway (paid no attention to rest periods, probably didn't warm up, and concentric/eccentric timing, etc). Will let you know how it goes!

[corkshow]

Is this program good for a natural lifter? I've been training 3 years now I'm 19 years old 6 foot 1 187 lbs and 13% bf

[MajorPectorial]

Yes. It works for all. Only difference is recoveries quicker for ppl cycling. Keep at it. And in 5-6 Yeats time IF u decide to go down that route you'll be in a far stronger starting point.

[corkshow]

Thanks for the speedy reply Major! Just entering my third week of DoggCrapp training tomorrow, I'm going to give it 5 more weeks then I'll give this program a shot!

[MajorPectorial]

You Gunna prime or deload before hitting this a go str8 into it?

[gbrice75]

Is this program good for a natural lifter? I've been training 3 years now I'm 19 years old 6 foot 1 187 lbs and 13% bf

This program was developed with the natural lifter in mind. Google Layne Norton.

You Gunna prime or deload before hitting this a go str8 into it?

Good question, and I suggest a deload for sure. DC is a drastically different training style than this is, I wouldn't jump from one right into the other. Just my .02

[MajorPectorial]

This program was developed with the natural lifter in mind. Google Layne Norton.

Good question, and I suggest a deload for sure. DC is a drastically different training style than this is, I wouldn't jump from one right into the other. Just my .02

I'd agree totally. Just thought I'd drop it in as ppl don't realise we aren't machines. We are bags of water lmao. Apart from me. I'm bags of testosterone imbued muscle. Lolz. Its hard to deload. Cruz I absolutely hate feeling like I haven't gone 110%. It took me a while to realize I NEED to to get more out of my workouts overall.

[corkshow]

Thanks for the input guys, really appreciate it! I'll do some reading on deloading today!

[MajorPectorial]

No worriez. Glad to help n good luck!!

[Beethoven]

Good routine. For cutting, what kind of cardio and what frequency do you think is best?

[MajorPectorial]

That really would depend on your specific goals really. I'd self monitor and see what works best for you as an individual

[ZenBro]

I'll be starting this December 1st after I'm finished with all of my baseball showcases.

Anyone see an issue in me doing this from December 1st through March 1st? (3 months)

[MajorPectorial]

Should be fine. Ur body will soon tell you if u don't leave enough time to recover

[ZenBro]

Should be fine. Ur body will soon tell you if u don't leave enough time to recover

That was my thought process.
Either way, I like forcing my body to adapt haha.

[MajorPectorial]

That was my thought process.
Either way, I like forcing my body to adapt haha.

That's how u force the growth brutha! ;-)

[corkshow]

Been on this program for about 3 weeks now. All I can say is wow! All my lifts have gone up and I've been getting much fuller... I was just wondering if it's alright if I throw in an extra exercise for biceps / triceps and switch up the tricep exercise as the default exercise doesn't do much for me. Thanks guys

[MajorPectorial]

I'd imagine as long as ur hitting them in the same fashion. Then I can't see why not. Are your lifts not increasing on biceps?. Try switching an exercise and monitor the results. Then go from there. But its baselines routine. I just knocked together the spreadsheet to better monitor with ease.

[Beethoven]

Bump

[dmelniko]

Started 2nd week on this program, have to say its not for the average joe, especially the hyper upper body day is not for the faint of heart. Upped my carb intake by 50g on the power days trying to quicken the recovery.


My question is which exercise would be suitable to substitute the "supported t-bar rows" on the upper power day ? My current gym does not have that. But than again I can't complain since its totally free

Thanks for taking the time writing the program, will stay on it for the next 3 months.

[teacherman]

Because I'm just getting back into lifting on the hypertrophy days can I take some of the isolation excercisrs out and focus on the compound lifts while I build a solid starting base?

[teacherman]

This is whooping my ass

[teacherman]

Hey guys ive been doing this program for about 8 weeks now. Had some good strength gains and have moved from 70 kgs to 74 kgs- I feel like I am starting to plataue a bit in terms of muscle growth. Is it a matter of adjusting the calories? changing the weights? or do you think it might be time for me to change programs for a bit?