Need some program guidance

[Deserve]

I need a couple of recommendations. I'm winding up my second trip through ABBH2 and I need something else to do. I have been doing total body for the last several years and having been toying with some isolation exercises to see if I can jump start things.

With the exception of NROL I think I've done every program out there. My goal is hypertrophy. I just had my BF checked and I'm doing OK so it looks like I'm going to bulk through probably the end of January.

Anything to help me pick my next program would be most appreciated.

[Chris Correia]

Then I'd say do NROL and start with the Hypertrophy. Robb did it last summer and made great progress. Gained 20 pounds, mostly lean. Then you can move into the strength phase for something different. It's there. It's available. Just do it.

Alternatively: follow an elite style conjugated routine.

[kuri]

Since you've been doing total body how about an upper/lower split?

You've done enough programs that you can probably put together something, and its a good challenge.

Maybe an undulating protocol: 4x6,3x9, 3x12 or something similar hitting all planes of motion, bi/unilateral - that way you could go without repeating the same workout for a few weeks. That always helps keep it fresh.

[Frank.S]

Westside for skinny bastards would likely be my choice. its an upper/lower split so that will be a change of pace for you, you may like it better (I sure do.). Yes, some will say more of a strength program, but from my experience this is what most people are lacking when it comes to hypertrophy. Stick to the basic lifts while on the program (bench, squat, row, dead, overhead etc) and eat a good diet and for sure you will gain some muscle.

Using westside principles I went from about 210lbs to 250lbs with, honestly, a similar BF%, it took less then half a year. My strength skyrocketed too (bench went up about 50-60lbs, deadlift about 25).

Thats at least somethign to consider, alot of 'hypertrophy' programs seem to lack low rep training which sure can help muscle size.

[Frank.S]

Originally Posted by Chris Correia

Then I'd say do NROL and start with the Hypertrophy. Robb did it last summer and made great progress. Gained 20 pounds, mostly lean. Then you can move into the strength phase for something different. It's there. It's available. Just do it.

Alternatively: follow an elite style conjugated routine.

Beat

[Deserve]

Thanks all. An upper lower split sounds just like what I need. I'll dig up Westside and take a look? I'm not opposed to strength.

I also may try my hand at putting something together if you guys can help talk me through it. In all the years I've been working out I've always done other people's programs.

[PowerManDL]

For best results, do something that is least similar to what you've been doing.

This is even more true if you're after growth.

[Deserve]

Originally Posted by PowerManDL

For best results, do something that is least similar to what you've been doing.

This is even more true if you're after growth.

For the last 45 days it's been ABBH2 which upon further review is probably more upper/lower. Before that it has been mostly total body.

[PowerManDL]

Muscle likes to adapt fast to stimulation, as it comes to growth. I won't go into all the freaky-deaky biochemistry of it, but suffice it to say altering intensity/rep range, training method, and (a little less often) the exercises on a frequent basis tends to work for well that goal.

So with that in mind either a daily or weekly undulating approach will tend to yield the best results.

Also, eat. Then eat again.

[OldGuy]

Big Boy Basics is upper/lower using 8x3 and 3x8 as the rep schemes.

[dynamicfitness]

Here's something novel to try: a hybrid program...I did it this summer and liked the results. Upper/lower on two days of the week, say MT. Take a day off, then do an upper body push day on Th, another lower-body day on Friday, and finish your workout week with upper-body pull on Saturday. Cycle through again starting Monday.

Yup, it's a five day a week program. And yup, it smacks of 80's-style bodybuilding programs, extremely out of favor of late. BUT: you can cram in some iso work on the push-pull days, and work in the traditional hypertrophy set/rep range (3-4 x 8-12), then do the higher-weight, basic stuff on your full-upper body only day.

Lower body days are your call: one day hip dominant, one day knee dominant was the way I did it, but you could also do a heavy-light configuration if you preferred.

Sounds kooky but it buffed me up pretty good...let me know if you have questions...

[Deserve]

I looked over BBB and it looks interesting. It has the elements that PMDL mentioned plus I get some utility out of the book. Thanks everyone for talking me through the logic. One of these days I may create my own program but even after being an enthusiast for the last 4 years I'm still not comfortable.