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  • Only hypertrophy training

    If my only goal in training is to maximize hypertrophy what kind of program would be a good place to start.
    I have found this free one by James Krieger 3 day program.

    Day 1 Whole Body Compound Day (Workout A)

    Exercise Sets*reps @RPE
    LEG PUSH COMPOUND Squat 3*12-15 @8-9
    HIP COMPOUND Romanian Deadlift 3*12-15 @8-9
    HORIZONTAL PUSH Barbell Bench Press 3*12-15 @8-9
    HORIZONTAL PULL Cable Row 3*12-15 @8-9
    VERTICAL PUSH Overhead Dumbbell Press 3*12-15 @8-9
    VERTICAL PULL Lat Pulldown 3*12-15 @8-9
    ABS Cable Crunch 3*15-20 @8-9


    Day 2 Whole Body Machine/Isolation Day (Workout B)

    Exercise Sets*reps
    QUAD ISO Leg extension 3*12-15 @8-9
    HAMS ISO Leg curl 3*12-15 @8-9
    HORIZONTAL PUSH Machine bench press 3*12-15 @8-9
    HORIZONTAL PULL Machine row 3*12-15 @8-9
    Side lateral raise 3*12-15 @8-9
    VERTICAL PULL Underhand pull down 3*12-15 @8-9
    ABS

    Day 3 Whole Body Compound Day (Workout A)

    Exercise Sets*reps @RPE
    LEG PUSH COMPOUND Squat 3*12-15 @8-9
    HIP COMPOUND Romanian Deadlift 3*12-15 @8-9
    HORIZONTAL PUSH Barbell Bench Press 3*12-15 @8-9
    HORIZONTAL PULL Cable Row 3*12-15 @8-9
    VERTICAL PUSH Overhead Dumbbell Press 3*12-15 @8-9
    VERTICAL PULL Lat Pulldown 3*12-15 @8-9
    ABS Cable Crunch 3*15-20 @8-9

    ​​​​​​​Is this too much frequency?

  • #2
    The answer depends on your previous exposure to resistance training. If you are new to it, a whole body routine is recommended. If you have been doing it a while, a split might be a better way to distribute the stress to your body necessary to drive further hypertrophy.

    This community is very strength centric, and [s]eptimously[/s] eponymously barbell centric, so the feedback you may get will be slanted by that influence.

    Edit to add: If you are new to it (also referred to as a novice here) then a day dedicated to isolation movements as perscribed in the quoted routine is probably an inefficient use of your time in the gym. In fact the term "Whole Body/Isolation Day" is oxymoronic.
    Serack
    Senior Member
    Last edited by Serack; 10-31-2018, 02:06 PM.
    Forum topics and other links I've found useful

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  • #3
    If you only care about hypertrophy programming is a bit easier and more lax than if you care about also increasing strength. Really, you just want to make sure you're getting enough volume. Weight on the bar doesn't matter so much, and you're free to use more machines and isolation work. Jordan mentioned somewhere that BBM programs would be "under training" for someone who wanted to maximize muscle growth at all costs (aka bodybuilders). If I were looking to do a pure hypertrophy program, I would use this guide as a rough place to start: https://renaissanceperiodization.com...e-central-hub/
    PWard
    Senior Member
    Last edited by PWard; 10-31-2018, 04:35 PM.

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    • #4
      Originally posted by PWard View Post
      If you only care about hypertrophy programming is a bit easier and more lax than if you care about also increasing strength. Really, you just want to make sure you're getting enough volume. Weight on the bar doesn't matter so much, and you're free to use more machines and isolation work. Jordan mentioned somewhere that BBM programs would be "under training" for someone who wanted to maximize muscle growth at all costs (aka bodybuilders). If I were looking to do a pure hypertrophy program, I would use this guide as a rough place to start: https://renaissanceperiodization.com...e-central-hub/
      Great,thank you.

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