Reecommend me a hypertrophy program - JP Fitness Forums

Arsenal1986 · 03-17-2007, 07:00 AM

Hi guys so i coming off a 4x week Strenght program all compounds lifts reps less than 6 on each movement and made some strength and mass gains but am now looking for a hypertrophy program. Can u guys recommend a good one?
Also im a bit confused as am pretty sure made some good mass gains on the program im on but always did low reps. I was under impression had to be in the 8-12 rep range for hypertrophy?
Cheers

karky · 03-17-2007, 07:58 AM

If you eat for mass and train with low reps, you will put on mass. but if you train with 8-12 reps you will probobly put on more mass.
Ive never payed too much attention to the whole hyp range, i want strenght and size, so i lift for strenght and i eat, so i gain size.

rookie · 03-17-2007, 08:04 AM

I highly suggest NROL Hypertrophy. I am really liking it and am in Hyper3.

Jason B · 03-17-2007, 08:38 AM

Why not be big AND strong? Try this. I'd imagine you don't have access to strongman equipment so I'd put higher repitition leg work in place of that, and drop the conditioning work (or at least limit it, you won't be able to do much with that much leg training).

jijin · 03-17-2007, 12:01 PM

I second NROL Hypertrophy. In fact I'd suggest the Strength programs in NROL as I found that I gained the most mass during those phases.

MR is also a good source.

Frank.S · 03-17-2007, 12:53 PM

Lift heavy and eat 3x the food you think you need.

Sure there is the people who say 'strength does not equal size' but other then competitive athletes that watch every calorie they put in their mouths, have you ever seen someone with small legs squatting 500lbs or someone benching 350lbs that has toothpick arms? Not gonna happen.

D.ROBERTS · 03-17-2007, 05:10 PM

If you want maximum muscle then i suggest HSS-100 its pretty good and i made some great gains on the program however you could easily make a program yourself,i prefer to train 4x a week.Maybe you could post a routine and we could comment?If you want one by the pros then take this link there are many many routines that work.

http://www.muscletalk.co.uk/m_854463.../tm.htm#854463

eastcoastsurfer · 03-17-2007, 05:31 PM

I'll toss my vote in for NROL also. Lots of great programs and techniques for getting stronger and bigger.

Terry Monk · 03-17-2007, 07:36 PM

NROL is a good choice, but I haven't personally done it so I can't recommend it from 1st hand experience but I trust those that suggested it.
Now, from what I've experienced? I suggest a Waterbury routine. Total Body Training got me some really great gains. Check it out.

ParanoidAndroid · 03-17-2007, 07:39 PM

ABBH. short workouts,(30min tops), but I got great results.

Terry Monk · 03-17-2007, 07:40 PM

Quote:

Originally Posted by ParanoidAndroid

ABBH. short workouts,(30min tops), but I got great results.

Another great Waterbury routine.

RacerBill · 03-17-2007, 08:48 PM

I'll jump on the NROL bandwagon. I've done HT1 and it's a good one. The lower body routine will have you walking funny for a long time after the workout's done.

Arsenal1986 · 03-18-2007, 06:12 AM

cool thanks for all the replies guys i dont have the NROL although i intend on buying it next time my bookstore gets it in but i think ill give defrancos modifyed Westside program a go...A few quick questions
For youur maximal effort lift whta way would one progress up to your 3 rep max, eg how many sets reps?

Frank.S · 03-18-2007, 11:16 AM

Quote:

Originally Posted by Arsenal1986

cool thanks for all the replies guys i dont have the NROL although i intend on buying it next time my bookstore gets it in but i think ill give defrancos modifyed Westside program a go...A few quick questions
For youur maximal effort lift whta way would one progress up to your 3 rep max, eg how many sets reps?

Get as many lifts above 90% as possible.

Say your doing a 200lbs x 3 bench,

bar x 10
95 x 5
135 x 5
180 x 3
190 x 3
200 x 3

This way you get 3 lifts over 90%.. I would at least try to get 2 lifts over 90% each time you do ME.

Jason B · 03-18-2007, 03:37 PM

Quote:

Originally Posted by Arsenal1986

cool thanks for all the replies guys i dont have the NROL although i intend on buying it next time my bookstore gets it in but i think ill give defrancos modifyed Westside program a go...A few quick questions
For youur maximal effort lift whta way would one progress up to your 3 rep max, eg how many sets reps?

You've made a wise choice my friend. NROL is great program as well, but IMO westside training will pack more meat on you than anything else, period.

And just like Frank said, get 2-4 lifts over 90%, concentrate more on that than just maxing out. Especially for someone looking to gain size, get your reps in, don't turn it into a 1RM testing session. Read this.