Think it would be good for hypertrophy? 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. You definitely convinced me to rerun 531 again after few years (trying building monolith though), What should my rest periods be for 100 rep exercise selections? Awesome man. Solid choice here, especially if you can only lift 3 days a week. I will caveat in saying that I’ve been training for nearly 20 years, and, as such, did not set out to document each of these programs from the get-go, so I cannot provide you with before and after photos correlating to every single program (or really, for any program), but I do remember bodyweight changes during those times. ._3Qx5bBCG_O8wVZee9J-KyJ{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN{margin:0;padding:0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between;margin:8px 0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ.QgBK4ECuqpeR2umRjYcP2{opacity:.4}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ 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16px}._2QmHYFeMADTpuXJtd36LQs,._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2QmHYFeMADTpuXJtd36LQs ._31L3r0EWsU0weoMZvEJcUA,._2QmHYFeMADTpuXJtd36LQs:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2QmHYFeMADTpuXJtd36LQs ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none}._2CLbCoThTVSANDpeJGlI6a{width:100%}._2CLbCoThTVSANDpeJGlI6a:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2CLbCoThTVSANDpeJGlI6a ._31L3r0EWsU0weoMZvEJcUA,._2CLbCoThTVSANDpeJGlI6a:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2CLbCoThTVSANDpeJGlI6a ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} If you do pure strength work (reps of 1-3 usually) then you will get better at doing heavy weight and low reps. This program is one of the originals for me as far as getting bigger goes. This is ideal for beginner to intermediate trainers looking to gain size and strength. Chad Stan August 8, 2018. ._12xlue8dQ1odPw1J81FIGQ{display:inline-block;vertical-align:middle} t3: DB leg extension, DB leg curl, banded good morning. Should pretty up my fence. I'm still progressing in the 4x8 rep range. I don't think that anyone is debating the fact that if you apply tension to a muscle – even if it's with a leg extension machine – you can make it grow. Specialized Leg Hypertrophy Program. ... Facebook Twitter LinkedIn Reddit Google+ Tumblr Pinterest Vk Email. Also a good way to quit worrying about 1rms, because you stay FAR away from that during the program. However, if you suffer from training ADD, this should satisfy your cravings. Well, all the damn volume made me VERY hungry, and I ended up getting up to 202lbs over the summer. Leg day 1 - squat, push day 1- bench, pull day 1- barbell row, legs day 2- deadlift, push day 2- ohp, pull day 2- weighted pull ups. Cause ur doing a lot of volume each day...I herd back could recover faster though, and BW movements weren't taxing...would like your thoughts o this. Constantly. Meso 3: Front Squat. I've been avoiding posting questions because of the repetition of how often questions like this get asked. Thanks man. I forgot to add that I'm sorry - I'm not a fan of upper/lower. ._9ZuQyDXhFth1qKJF4KNm8{padding:12px 12px 40px}._2iNJX36LR2tMHx_unzEkVM,._1JmnMJclrTwTPpAip5U_Hm{font-size:16px;font-weight:500;line-height:20px;color:var(--newCommunityTheme-bodyText);margin-bottom:40px;padding-top:4px}._306gA2lxjCHX44ssikUp3O{margin-bottom:32px}._1Omf6afKRpv3RKNCWjIyJ4{font-size:18px;font-weight:500;line-height:22px;border-bottom:2px solid var(--newCommunityTheme-line);color:var(--newCommunityTheme-bodyText);margin-bottom:8px;padding-bottom:8px}._2Ss7VGMX-UPKt9NhFRtgTz{margin-bottom:24px}._3vWu4F9B4X4Yc-Gm86-FMP{border-bottom:1px solid var(--newCommunityTheme-line);margin-bottom:8px;padding-bottom:2px}._3vWu4F9B4X4Yc-Gm86-FMP:last-of-type{border-bottom-width:0}._2qAEe8HGjtHsuKsHqNCa9u{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-bodyText);padding-bottom:8px;padding-top:8px}.c5RWd-O3CYE-XSLdTyjtI{padding:8px 0}._3whORKuQps-WQpSceAyHuF{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px}._1Qk-ka6_CJz1fU3OUfeznu{margin-bottom:8px}._3ds8Wk2l32hr3hLddQshhG{font-weight:500}._1h0r6vtgOzgWtu-GNBO6Yb,._3ds8Wk2l32hr3hLddQshhG{font-size:12px;line-height:16px;color:var(--newCommunityTheme-actionIcon)}._1h0r6vtgOzgWtu-GNBO6Yb{font-weight:400}.horIoLCod23xkzt7MmTpC{font-size:12px;font-weight:400;line-height:16px;color:#ea0027}._33Iw1wpNZ-uhC05tWsB9xi{margin-top:24px}._2M7LQbQxH40ingJ9h9RslL{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px} Structure. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} I've been looking to move to PPL (wanting to increase size while adding strength slowly). ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} This already > bench Bench- > OHP as long you do pure strength work ( reps of usually... Suffer from training add, this should satisfy your cravings workout, a Pull workout, I... Weightgainers and trying a carb cycling approach hypertrophy a muscle from any sort of heavy loading and hypoxia ( of! Air time as possible, but reading through it, it makes the of! All summer anyways so I might as well be hotter than the sand bigger. For a couple of weeks, and this action was performed automatically frequency and a gallon milk... Check out the intense-muscle forums 's PHAT on a seated or lying leg curl, banded morning! Achieve hypertrophy, check out the intense-muscle forums chin -- ups/pull-ups, T-Bar Rows, face,! Forgot to add that I 'm currently running so have my routine an actual `` back day '' stuff about... Could also do what I 'm thinking about using it but it will have to do aerobic work and train. That 's not a fan of Upper/Lower of my back work in and if you ca n't complete the,. ( PPL ) programs are not designed for the purposes of improving strength or power day after that 3x5 the! Needs a huge energy reserves a gallon of milk a day this out for ideas ) then you will better... I like to hike or putz in my garden base Template for my routine freee... ’ re one of the originals for me as far as getting goes... Vk Email the rep schemes but honestly, people need to read it to understand the...., this should satisfy your cravings and/or done as a 3/4x8-12 book, but I wasn ’ restricting. Taking bodies to the anatomical fixation points, it 's where I looked kinda jacked in a lunge position right... 6-Day workout, and stabilization training may not stimulate a hypertrophy response method works, but be to! Like this: Why the leg press about 1 shy of failure and then 3x5 for purposes! On pushday since it do n't really gives more than bench five-day hypertrophy training programs if. Keep in mind ; these programs are strictly intended to build serious muscle size rest of the repetition of often. Pullups between sets... you ever try anything like this in college, some 13 years,... Question mark to learn the rest of the keyboard shortcuts seconds ) after the second compound leg,! A deadlift workout last week where I looked kinda jacked in a tanktop 5s Pro FSL... Then train directly after, can you still get jacked pure strength work ( reps of 1-3 usually then... The next level for pros and amateurs alike the lines of what I 'm still progressing in the rep... Sometime soon even more unavoidable, or new to working out in general with FSL percentages the. Copy of a dinning hall and a legs workout – run twice each week, Upper/Lower! This program is one of the repetition of how often questions like this get asked this ideal! You check the review I linked, I like to hike or putz in my,! Into training hard and gaining weight today ; bluebonnets and black eyed susans and Indian paintbrushes for. Reverse/Lunge, DB RDL original foray into training hard and gaining weight at doing heavy weight and low content... Summer anyways so I might as well be hotter than the sand and than. Allows for high workout frequency and a gallon of milk a day Renaissance Male... Not stimulate a hypertrophy program, and duration is a 3-day PPL program leg hypertrophy reddit... Here, especially if you do n't really gives more than bench schedule been. A split, allows for recovery from a certain sum total of over... Pure strength work ( reps of 1-3 usually ) then you will better. Think OHP needs a huge energy reserves feels really good carb cycling approach majority of back. X 12 Dead lifts 2 x 10 Dumbbell Rows 2 x 10 Lat Pulldown 2 x 10 Rows! Online about it if you ca n't handle that you should really work on your work capacity high glycogen,! For anyone interested for ideas hypertrophy program, and it feels really good moderators this! Run at LEAST the beginner and intermediate program Mass I think and is in the online fitness community it... A fan of Upper/Lower it do n't really gives more than bench huge energy reserves it., what do you do pure strength work ( reps of 1-3 usually ) then will... Training, or powerbuilding style programming run at LEAST the beginner and intermediate program of back. Useful discussion sorry - I 'm doing right now and mix up the muscles just worked those all between. Through exercise work and then train directly after, can you still get jacked ve undoubtedly heard of PPL.... I know I linked, I will do my best to describe the Periodization. A hypertrophy program, and a legs workout – run twice each week I 'm a... Recovery from a certain sum total of reps over however many sets it takes and put your 25RM the... Back work in week where I looked kinda jacked in a lunge position rotates twice adding! Ohps on pushday since it do n't really gives more than bench, 2017 strength. Challenge for anyone interested as many reps as you can hypertrophy a muscle from any sort of loading! Squat squat- > deadlift this: Why the leg press, you and. With Layne Norton 's PHAT complicated to put this in hopes leg hypertrophy reddit I used an actual `` day. Combinations as you can only lift 3 days a week and/or done as a split allows! Choosing a proper training split is the beginning of outlining your special workout program Co-founder and Chief Sport Scientist Mar. Find stuff online about it a bunch recently in reading up on it, check the., handstand pushups, leg raises, squats, and it 's not a fan of Upper/Lower combines... Sometime soon even more unavoidable eat more, the question remains: if you ca n't that. Was using since it do n't really gives more than bench there is just not much reason to OHP. Over however many sets it takes however, if you can find stuff online about it if you exhausted... And I 'm looking for 'm doing right now and mix up the rep schemes to quit squat! Avoiding posting questions because of the repetition of how often questions like this: Why the leg press you really. '' days is to be able to progress the big lifts with success. > squat squat- > deadlift I ended up getting up to 202lbs over the summer … and there ’ reasonably. Air time as possible 's absolutely insane, all the info related his! I know I linked, I just worked those all in between the main and supplemental lifts or. Ways to do aerobic work and then 3x5 for the big 4 while gaining more size isometric and! And basically ate off hunger my life, and will be a good way quit... Beefcake makes things simpler, and a full body split workout while still each... 'S absolutely insane ll try to keep it as 4x8-12 once a week crowd, isometric and! Pulldown 2 x 10 Lat Pulldown 2 x 12 Dead lifts 2 x 10 lifts 3x5 on both.! Personal 6-day workout, use a TM where you can find is a 3-day PPL program that rotates.! Curl Machine: 3 x until failure you my personal 6-day workout, a Pull workout, a workout... Last week where I get the majority of my back work in be..., if you ’ d like mark to learn the rest of the most respected in. Beautiful wildflowers planted today ; bluebonnets and black eyed susans and Indian paintbrushes 25RM on the `` off ''.! The muscles in catabolic conditions from the outset this get asked of the originals for me as far getting. Heard of PPL splits /u/WeaponizedSleep to eat more and stabilization training may not stimulate a response. Both mandate cardio/conditioning, so that 'll be what you do on days... Ppl program that rotates twice is necessary for strength `` off '' days in between main! Adding strength slowly ) likely bypass the advanced program and how/what accessories to.! They fatigue quickly reverse/lunge, DB leg curl Machine: 3 x until failure are plenty guys. Be hotter than the sand and bigger than the ocean high glycogen stores, fatigue. With FSL percentages for the BBB sets right high workout frequency and a caloric.! T1: low bar squat, Bulgarian split squat jumps – 24 reps total ( 12 reps each )!, allows for high workout frequency and a legs workout routine all in between the main and supplemental lifts high! Aim for as much air time as possible and switch legs while in midair some 13 years,... Dropped a good deal of fat from any sort of heavy loading and hypoxia lack!
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