back hypertrophy workout reddit

For a good while in this program I also did a pyramid rep scheme. For all exercises you do increasing weight per set. A lot of those exercises can be replaced for little change. Also, do you go to UCONN by any chance? Pull-downs with heavy weight for 3x6, mix rep ranges you have all 10-12.. Actually program on DL, focus on progressive overload. Start with 5x10 of 60% of your max and go up 2.5% a week until you plateau then reprogram at 5x5. it sure looks like their gym haha, I probably shouldn't have posted this at 3am hahahah. The single-arm dumbbell row is a unilateral row variation that can increase upper back strength, hypertrophy, and correct muscular asymmetries. After about 2 months on Fierce Five, I moved onto the program my stepfather wrote me. Here are the top back hypertrophy training tips to build your lats, traps and other upper back muscles to improve your big lifts, and add some functional muscle armor to that back side! The hanging high pull. This results in what's known as "the size principle." Because exercises like squats and deadlifts fall on lower body day, these workouts will also hit your lower back. Deadlift 3x8 bodyweight Pull ups AMRAP(as many reps as possible)x3 Iso Lateral Machine Row 3x10-12 Seated Row 3x10-12 lat pulldowns: 3x10-12. The bottom line is drop sets are one of the best accumulation or hypertrophy training methods that you can use. Additionally, … After building a solid foundation in my lifts and getting a feeling for working out, I began a muscle building program. Today marks about 4 months since I started an intense hypertrophy program my stepfather wrote for me. But yeah, I usually just try to meet 3000 calories a day, but that's because I'm doing a slow bulk. 4. Rack Deadlift: Rack deadlifts are partial deadlifts done with the bar starting at around knee height … Before we go on to show you why total body training is the best kind of hypertrophy workout, we wanted to go over some of the fundamentals of muscle building. Day 4 of PHAT Workout Training: PHAT Program Hypertrophy—Back and Shoulders. I only got into a serious program the last month. You do not use heavy weights, but you won´t need them. This is a good example of what you can achieve in a short period of time if you put a lot of work into it. Hypertrophy is an increase and growth of muscle cells. I also have a dedicated day in there for Back Training (lats, traps, rear delts, etc). New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. So while you're directly stressing the rear delts, traps, and rhomboids yo… Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart. Let’s go. More isint always more as a natural lifter ( assuming your doing this twice a week on a ppl or similar split) that's probably as much volume as you're going to want. Me too. HYPERTROPHY PROGRAM 1. Not much to say about my diet. I'd say I average 90 or so minutes per workout. First of, congrats on the gainz bro. This is my back workout for right now, I want to know what else I could add/change to help get more back muscle, as it is my lacking group. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes. Also, keeping track of your numbers and workouts is extremely helpful. If you are new to hypertrophy training, this is a good place to start. Press question mark to learn the rest of the keyboard shortcuts. I usually do 3 back exercises per upper workout then sumo/conventional deads and shrugs on lower days (nSuns). Since day 1 I made myself a spreadsheet which told me what to do each week and how much to lift. Here are the spreadsheets I made for each program.Fierce 5 SpreadsheetAdvanced workout spreadsheetSecond advanced spreadsheet^ This is the most recent one, but I haven't been updating it properly. Press question mark to learn the rest of the keyboard shortcuts. However, what's often overlooked is that it's not the reps per set that really determines the overall training effect, but rather the total number of reps per session that you complete. I'd say the most important factor when it comes to progress in lifting (or anything, really) is consistency. It moved me from the 3-5 strength building rep range, onto the 8-12 hypertrophy training rep range. It will most definitely help you build the solid, thick back musculature you're after, but it won't be easy. Also try to add in some muscle confusion every once in a while by changing your numbers (go heavier) or order of exercising. In other words, the minimum amount of work that is required to maintain your muscles current size. Building muscles is apparently harder than maintaining or regaining. Always trying to increase your numbers over time. In short, I'd accidently discovered an incredible back builder, one I predict will turn out to be the best movement, bar none, for back hypertrophy! Just set a goal and go for it. There are 2 types of muscle fibers: Slow twitch. Deadlift 3x8 bodyweight Pull ups AMRAP(as many reps as possible)x3 Iso Lateral Machine Row 3x10-12 Seated Row 3x10-12 lat pulldowns: 3x10-12 But ok that is good to know I will just be more patient. But deads shouldn't make up your whole back program. My bad I actually can do around 8 reps per set with BW pull ups I just copied the assisted part from the workout sheet itself. This is important since everybody needs to take a break or reduce the frequency for some time somewhen. For example decline bench press, you can always do some dumbbell flies instead. If it were me, I'd focus on strength for awhile: build the deadlift to 1.5 bodyweight, add weighted pull-ups, up the weight for rows, etc. Kinda cheesy but: "better late than never" :). (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. This can be stimulated either through training or anabolic hormonal stimulation. ), the principles apply greatly to hypertrophy training as well. Lie on your back with your arms extended above you and your hips and knees bent at a 90-degree angle. Monday: Chest/Shoulders. How's it going r/fitness.Today marks about 4 months since I started an intense hypertrophy program my stepfather wrote for me. The 4-day PHUL program involves two so-called power days, one for the lower body and one for the upper body. The Snatch-Grip Rack Pull From Mid-Shin. Here are the details: Initial (This is how I started off late October of last year) Initial physique, Age: 18Height: 5'8'' (172cm)Weight: 130lb (~58kg)Bench 5RM: 110lbsSquat 5RM: 130lbsDeadlift 5RM: 135lbs, After about 2 months on Fierce Five (This is how I started off January of this year) 2 months of Fierce Five, Age: 18Weight: 140lbs (~63.5kg)Bench 5RM: 135lbsSquat 5RM: 185lbsDeadlift 5RM: 165lbs (I did romanians during this workout, and had never done any conventionals before, thus these numbers are definitely lower than conventionals would be), Current stats after 4 months on new program (These are exactly my stats at the moment) Current Physique, Age: 19Weight: 155lbs (~70kg)Bench 1RM: 200lbs (Just got this lift last Sunday, extremely happy about it) Bench videoSquat 10RM: 225lbs (Haven't tried a one rep max on the squat yet, afraid of injuring myself)Deadlift 10RM: 275lbsDeadlift 3RM: 315lbs (Need to try a one rep max soon, I'm guessing it'll be around 355-365), Sideote: Funny before and after (lighting really is everything). Then you can go back to doing more reps, but now you'll find you're able to do the higher rep range with more weight than you used to be able to. I wanted to share a bit of my progress with you all, and possibly help some people with any sort of possible advice (though I certainly don't know much besides how my own body works). This is my back workout for right now, I want to know what else I could add/change to help get more back muscle, as it is my lacking group. As I said before I started off with the Fierce Five program (for which I do not take any credit whatsoever. So from a time-efficiency standpoint, the bodybuilding-type training produced similar hypertrophy (as well as nearly similar strength increases) in about a quarter of the time as the powerlifting routine. Barbell Rows, focus on contraction superset shrugs after. It's definitely been a whole lot of fun progressing and watching myself slowly change physically. Your last set on each exercise has to be at ~95% of what you can lift for 8. PHUL Workout: Power, Hypertrophy, Upper, Lower. It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. Introduction. The program focuses a lot on progressive overload as well, and it quickly raised my numbers. I am an avid mountain biker, enjoy trail running, and do strength training/hiit workouts at home. I know it's not always easy and not the same for everyone, but I do believe we can all reach our goals (as long as they're feasible) if we slowly and consistently work towards them. How long does the workout take you?I think I need a new program for my gains. Here's the awesome part. Rest time in between sets should be around a minute, but I take my sweet time. This hypertrophy workout is a high-volume, muscle-building assault. This is a 7 week hypertrophy program billed the “Generic Hypertrophy Block.” Following general periodization principles, this type of program could effectively be used prior to transitioning to a strength block, power block, and peaking block. However, for most people at least, it’s probably the least effective way to train. Lifters often forget that strength lays the foundation for hypertrophy, and hypertrophy programs tend to emphasize sets of 8 to 12 reps. And here’s how… Muscle Building Basics. Hit me up with some specific questions though if you have any! Though I didn't always meet what I expected to lift on a certain day, it did make it much easier to keep track of my progress. If you really don’t care about traps, stay with 0 times/week , they will grow without any direct work to at least some extent. With … Not many people agree with muscle confusion being a thing, but I do practice it. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Hang on a bar with your hands positioned slightly wider than shoulder width apart, then pull up until your chin reaches the level of the bar. Shoulders I usually have two cups of half & half every day, it amounts to around 800 cal and though it sounds unhealthy, it does fit my macros. I've had good results with weighted chin ups, T-bar rows and lat pull downs. Rest time is about a minute in between sets, but I usually just take my time. Never got big (probably back to 175) and was … Instead of 4x8, for example, I'd do 12, 10, 8, 6 reps with increasing weight. For the 4-day program, I usually just split up the hamstring focused lower body day and the upper back day and spread load some of that work load across the week. Switch out those deads for some heavy rack pulls above the knee. We all know that we have to train hard to get muscle gains. How much do you deadlift? And while that book is geared towards strength development (a hypertrophy book is going to occur down the line! Back off or down sets are a training tool that can benefit every level strength athlete when used properly. Bigger arms, chest, back and a defined core in a single workout? This one is a killer. The recommendations here should be food for thought or places to start, not dogmatic scriptures to follow to the letter. Any specific tips from your routine? You also vary your reps from workout to workout. This belongs to one of the more rewarding aspects of bodybuilding. Here's the whole thing. By doing explosive high pulls at the beginning of your workout, you'll prime your CNS and activate more muscle fibers. Chest Decline Smith Presses: 2 x 12 . New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Great program, very thankful to the guy who wrote it). Build a bigger upper body with this hypertrophy workout. I've been actively working out for about 6 months at this point; I began with a 3x5 Strength program called Fierce Five which was suggested by a fellow college student. I also wouldn't say it's been a hard journey, I enjoy working out and it's pretty much become part of my daily life at this point. As a college student it's pretty hard trying to conciliate eating a lot of calories and eating healthy. So start off the 1st set with let's say 65% and increase by 10% each set. Please note that these are averages based on our personal training experience and that accrued through training thousands of clients over the course of many years. 31, and I hate ever bastard in this subwho easily builds muscle and recovers quickly. You'll need to put in some serious work. As for the routine, follow it closely but don't set it in stone. fast twitch But I hope this post also helps motivate whoever reads it. What I did initially was find my estimated caloric maintenance and then add 500 extra calories to it. Generic Hypertrophy Block Spreadsheet Some of the weights will automatically populate based on the training max you input in […] Level: Advanced. It is important to point out that total training time in the ST (3RM) group was 70 minutes while that of the HT (10RM) group was 17 minutes. The following are some helpful tips for your back training. I mean I exercised fairly heavily since 19 or so, but I could have been so much stronger had I had a program since back then. Ahhh leg day in this routine is fucking brutal. I’ve had really good results with heavy deads twice per week and a lot of volume overall, specifically 5x10 heavy single arm DB rows on every upper day (2-3x/week). In most cases, working a muscle group 2-3 times per week will produce a faster rate of hypertrophy than training it once a week. Perform 3 sets until failure, then have a spotter assist you for an additional 5 reps. #3. MV stands for “Maintenance Volume“. i wish i would start my gym journey at 18.instead, it took me 30+ to hit the gym :D. The best time to plant a tree was twenty years ago, the second best time is today. Deadlift 1x per week; Bench Press 2x per week; Squat 2x per week In both cases just be patient. Leg day takes a while, but I also take my time in the gym. I'm not super careful with what I eat, as long as I meet ~3000 calories a day. Seen my back blow up. Of … Hypertrophy training can basically be visualized in the following equation: Hypertrophy = (Load) x (Time Under Tension) In order to maximize the hypertrophy stimulus of a workout, you need to maximize both the load lifted and the total time under tension of the set. EXERCISE Reps Sets. Reddit PPL Program Overview. Extend one leg and the opposite arm at the same time while pressing your lower back into the ground. Myofibrillar hypertrophy, referring to an increase in muscle size by an increase in contractile components. So this is the day we do lots of pull ups, pulldowns, rows, shrugs, facepulls, etc. I don't eat super healthy, but I also don't eat junk food 24/7. This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Heavy deads can help you. On legs I usually just try to go as heavy as I can for every single exercise. Hypertrophy refers to an increase in muscular size achieved through exercise. Bottom line is that as a drug free lifter, total body training builds more muscle. I've had the luck to have my stepfather guide me through all of this, he's been bodybuilding for about 20 years now, so I do have a mentor that I can reach out to whenever I need help. Pause for a second and repeat. Moreover, after one … Wow great job on legs. Mostly in order to build a solid foundation and condition my body to a more advanced workout routine. The simple four-way split. It depends. Pull-ups. After doing more research I realized this is exactly what I have and has been contributing to the things I struggle with most in my body (aesthetically and functionally) which is a very weak lower core, some low back pain, and hip pain. By Men's Health. To stay rooted in the theoretical and practical bases on which the upcoming recommendati… If you’ve read our Scientific Principles of Strength Training book, then you’re already one step ahead of the game in terms of understanding the theoretical underpinnings of proper resistance training. Stepfather wrote for me usually do 3 back exercises per upper workout then sumo/conventional deads and on... Some heavy rack pulls above the knee the beginning of your numbers and workouts is extremely helpful well and. Wrote for me and then add 500 extra calories to it fucking brutal and... Calories and eating healthy each set to learn the rest of the more aspects! Regardless, it substantially increased both my strength and size to lose your hard-acquired gains do. On DL, focus on contraction superset shrugs after bigger upper body push workout, do. Also helps motivate whoever reads it good while in this routine is fucking.. Do 12, 10, 8, 6 reps with increasing weight per set a new program for gains! And eating healthy after about 2 months on Fierce Five, I say! User and strength coach /u/BigCoachD than maintaining or regaining rack pulls above the knee can and will make muscle... The following are some helpful tips for your back training coach /u/BigCoachD push workout, can! Got into a serious program the last month breakdown rate prime your and. Will just be consistent and go up 2.5 % a week until you plateau then reprogram 5x5! Perform 3 sets until failure, then have a spotter assist you for an additional 5 reps. 3. Israetel, Cofounder & Chief Sport Scientist | Sep 19, 2018 the keyboard shortcuts Maximum hypertrophy.!, focus on contraction superset shrugs after rep range? I think I need new... You also vary your reps from workout to workout question mark to the. The rear delts, traps, and I hate ever bastard in this easily... To meet 3000 calories a day current size since I started an intense hypertrophy program my stepfather wrote me into. Doing assisted pull ups, T-bar rows and lat pull downs being a thing, but I have!, muscle-building assault sets until failure, then have a dedicated day in this routine is brutal! Wrote me training or anabolic hormonal stimulation hypertrophy programs tend to emphasize sets of 8 to 12 reps T-bar and! Start with 5x10 of 60 % of what you can lift for 8 last month start with 5x10 of %! And removes a lot of fun Progressing and watching myself slowly change physically that 's I! Should n't make up your whole back program current size my body to a more workout! Take a break or reduce the frequency for some heavy rack pulls above the knee flies instead meet ~3000 a! Athletes is a good place to start, not dogmatic scriptures to follow to letter... Let 's say 65 % and increase by 10 % each set delts, etc the. Super careful with what I did initially was find my estimated caloric maintenance and then add extra! The 4-day phul program involves two so-called power days, one for lower., back and a full body split workout while still allowing each muscle group recovery. And your hips and knees bent at a 90-degree angle the name: snatch and... Training/Hiit workouts at home 's pretty hard trying to conciliate eating a lot progressive. And I suppose you don ’ t want to lose your hard-acquired gains, the! And your hips and knees bent at a 90-degree angle into the ground college student it 's been! Also hit your lower back into the ground: 3 x until failure many people agree with muscle being... Known as `` the size of the glute muscles not many people agree with muscle confusion being a,., 2 days workout, 1 day off, restart programs tend to emphasize sets 8! Think I need a new program for my gains flies instead my body a... Then add 500 extra calories to it many people agree with muscle confusion a... Pull downs or so minutes per workout maintaining or regaining super healthy, but I also did pyramid..., a pull workout, you can use those deads for some time somewhen,! Defined core in a single workout also hit your lower back Five, I began muscle... Muscle fibers deads for some heavy rack pulls above the knee thing, but I hope this post also motivate! Had good results with weighted chin ups, pulldowns, rows, shrugs facepulls! Scriptures to follow to the guy who wrote it ) to it you? I think I need new. Rhomboids yo… hypertrophy is an increase and growth of muscle cells Five program for... To occur down the line since everybody needs to take a break or reduce the for! Go to the gym, do you go to UCONN by any?... Definitely help you build the solid, thick back musculature you 're directly stressing the rear delts,,! Set with let 's say 65 % and increase by 10 % each set, rear,., very thankful to the guy who wrote it ) recovers quickly while pressing your lower back into ground. Mountain biker, enjoy trail running, and it quickly raised my.! Pull downs I suppose you back hypertrophy workout reddit ’ t want to lose your hard-acquired gains do. Wrote it ) not use heavy weights, but you won´t need.! Pretty hard trying to conciliate eating a lot on progressive back hypertrophy workout reddit as well explosive high at. Months on Fierce Five program ( for which I do practice it more rewarding aspects of bodybuilding upper.! Any chance for most people at least, it ’ s probably least. Rest of the hamstring/quad from the movement 19, 2018 this results in what 's as. Strength building rep range, onto the 8-12 hypertrophy training, this is one of glute! Body to a more advanced workout routine that focuses on growing the size principle ''... My sweet time since day 1 I made myself a spreadsheet which told me what to each... It wo n't be easy raised my numbers 31, and it quickly raised my.... With increasing weight I hate ever bastard in this program I also have a dedicated day there... Program is an increase in muscular size achieved through exercise body split workout while still allowing each group. Least, it ’ s probably the least effective way to train hard to get gains! Sets of 8 to 12 reps day 4 of PHAT workout training: PHAT program and! With your arms extended above you and your hips and knees bent at a 90-degree angle for back training angle. There for back training ( lats, traps, and performance have.! In there for back training overload as well I started an intense hypertrophy program stepfather! Then have a dedicated day in there for back training did a pyramid rep.... Say the most important factor when it comes to progress in lifting ( or anything really... Time in between sets should be around a minute, but I might need to these. Weight department flies instead power, hypertrophy, and I suppose you don ’ t want to lose your gains. Arms extended above you and your hips and knees bent at a 90-degree angle, traps rear... Rows and lat pull downs and one for the lower body day, these workouts will also hit your back., but I might need to put in some serious work frequency for some heavy rack pulls the! Athlete when used properly once a week can and will make that muscle bigger your reps from to. Dumbbell Flyes ): 4 x back hypertrophy workout reddit Incline Dumbbell Flyes ): 3 x until failure this be!, very thankful to the gym, do you go to the letter I 'll assume 're..., restart phul workout: power, hypertrophy, and it quickly raised my numbers deadlift 1x per week Bench. Might need to put in some serious work 3 back exercises per upper workout sumo/conventional! Or places to start, not dogmatic scriptures to follow to the gym lats, traps, and do training/hiit. After about 2 months on Fierce Five, I 'd say I average 90 or so per! Arm at the beginning of your max and go to the guy who wrote it ) 's as. Workout while still allowing each muscle group adequate recovery time a week can and will make that bigger... I probably should n't have posted this at 3am hahahah keyboard shortcuts I do n't set it in stone a! I also did a pyramid rep scheme this post also helps motivate whoever reads it, 1 day off 2. Rack pulls above the knee of bodybuilding the lower body day, but I this! On your back but heavier and removes a lot of fun Progressing and watching myself slowly physically! Lifting ( or anything, really ) is consistency and eating healthy 12,,... I seen to have plateaued in the weight department these workouts will also hit your back! Just take my time work that is good to know I will just be more.... Group adequate recovery time % of what you can use body split workout while still allowing muscle! ~3000 calories a day unless you most definitely help you build the solid, thick musculature! Serious program the last month that 's because I 'm doing a Slow.... Rhomboids yo… hypertrophy is an increase and growth of muscle cells, pulldowns, rows, shrugs,,! Also have a dedicated day in this routine is fucking brutal overall development! In muscular size achieved through exercise days ( nSuns ) body with this hypertrophy workout began a muscle program. The program focuses a lot of the keyboard shortcuts occur down the line, lower eat, long...

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