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#1
11-04-2009, 07:01 PM
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Hypertrophy, power, strength routine
Hi all,
after browsing the acute training variables section here ive decided to try a hypertrophy, power and strength routine to work each body part more often, to optimise both strength and size gains. My devised routine is as follows: Mon- Lower hypertrophy (legs, calves) Tues - Upper pressing hypertrophy (chest, shoulders, tris) Weds- Off Thurs - Upper pull hypertrophy (Back, Bi's, forearms) Fri - Lower power Sat - Upper press power Sun - off Mon- Upper pull power Tues - Lower strength Weds- off Thurs - Upper press strength Fri - upper pull strength. Sat - start over Each bodypart is worked every 4 days. For hypertrophy workouts i'll be doing the same routines that can be found in my journal. Rep range 8-15 http://www.abcbodybuilding.com/forum...ad.php?t=92532 For power im going to do less volume and focus on compound lifts with one assistance exercise for the major muscle groups only eg chest, lats, quads. Reps 2-4 strength workouts will be pure compound lifts only. Reps - 1-5 Also to note that im excluding calves from this method, for these i will be utilising DC style training and i will be doing this alongside the lower body routines. Any suggestions to help with this would be welcome.
__________________
"If the pain gets too much, just think. The universe is so large and your pain is almost non-exsistant in comparison. Therefore your pain does not exist." Last edited by Gregsimo; 11-04-2009 at 07:09 PM. 
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#2
11-06-2009, 11:24 PM
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guys, what % of 1RM is best for power workouts and how many sets per exercise and muscle group?
__________________
"If the pain gets too much, just think. The universe is so large and your pain is almost non-exsistant in comparison. Therefore your pain does not exist."
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#3
11-07-2009, 12:53 AM
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Does this article answer your questions cobber?
http://abcbodybuilding.com/acutepart8conclusions.pdf Cheers. 
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#4
11-07-2009, 12:55 PM
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yeah, ive read that, but ive also read about doing power workouts with 40-60% of your 1RM and doing 2-4 reps being very explosive, yet other articles state 85-100%, considering im doing a hypertrophy workout then 4 days later a power workout which is going to be more beneficial?
__________________
"If the pain gets too much, just think. The universe is so large and your pain is almost non-exsistant in comparison. Therefore your pain does not exist."
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#5
11-07-2009, 02:24 PM
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Quote:
__________________
'Take two steps forward but never more than one step backwards' -Gaui7
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#6
11-07-2009, 02:51 PM
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I'll be using the lower, 40-60% as i'm doing power inbetween hypertrophy and strength workouts.
__________________
"If the pain gets too much, just think. The universe is so large and your pain is almost non-exsistant in comparison. Therefore your pain does not exist."
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#7
11-12-2009, 01:05 AM
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I've made a slight change to my plan of action for Dynamic effort days. Im going to do squats on one day, then the following day do bench followed by deadlifts. I've figured there is no need to do 3 DE days as the benefits for deadlifts arent worth putting them on a day of their own.
As for assistance exercises on these days i was thinking of training abs then doing cardio after DE squats and on DE deadlift and bench day possibly rear delts, Db shrugs or reverse grip pushdowns, might even rotate between them each workout. I'll only be doing 10 singles for DL. Everything else 2-4 reps in the 40-60% range. Also i dont have access to any chains or Is it wise to do 2 exercises for DE on the same workout along with an assistance exercise?
__________________
"If the pain gets too much, just think. The universe is so large and your pain is almost non-exsistant in comparison. Therefore your pain does not exist." Last edited by Gregsimo; 11-12-2009 at 01:12 AM.
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