The Best Hypertrophy Non-Routine

[TheTruth66]

There are millions of routines out there and telling you how to get huge.
The problem is its not the routines but the methods behind them that make you big.
Pure hypertrophy needs certain guidlines to give you the best results.

Sets and reps need to be at a certain total. 36-50 reps seem to give the best results. 3 x 12 , 4 x 10 , 5 x 8 ect.

Compound movements that target each muscle group and work others indirectly need to be the main focus and only one movement is needed.

TUL needs to be 30 sec or greater and needs to be taken into consideration when choosing sets and reps. Most do a 3 sec set 1 pos and 2 sec neg. This is why most will do best with 10-12 rep sets. If doing low reps slower reps will be needed to reach 30 sec TUL.

Rest between sets should be kept at 60-90 sec.

Also frequency needs to be high such as 2-3x a week.

Full body routines work better alterneting compound movements.

As you can see size can be reached with any routine as long as these rules are followed.

TT66

 

[RazorCuts]

I agree on what you say for the most part but what is your opinion on HIT. It has been shown one set is as good as 3. Could you not do 3 movements for 1 set of 10-12 and get the same results?

RC

 

[TheTruth66]

I agree on what you say for the most part but what is your opinion on HIT. It has been shown one set is as good as 3. Could you not do 3 movements for 1 set of 10-12 and get the same results?

RC

HIT or one set training works best for those on anabolics. I have not seen many naturals do well on one set training. You need to get your rep totals up there and one set just does not do it. Plus can the average person really push themselves to really reach true failure on each movement?
You could do 1 set of 3 different movement but i have found out that alternatining between 2 compound movements over 2 different workouts is all thats needed to stimulate hypertrophy. Such as squats one day and leg presses the next.
3 x 12 for the average trainee seems to be best.

Sample set up

A

Squat
Bench
B Row
O H Press
Curl

B

Deadlift
I Bench
Pulldown
Push Press
D Curl

Just an example as you know what movements work best for you.

TT66

 

[MassMachine]

?

Where does this set total come from? So if i do 1 set of 36 i will grow or 2 sets of 18? Just does not make sense.
They say strength and hypertrophy is 24-30 total reps but if i do 2 sets of 12 or 15 i will gain the most strength and hypertrophy?

Things just do not add up with this theory.

Anyone else have thoughts?

MM

 

[Tom]

Theories..just that...

You know after training for many many years and doing everything from HIT , high volume , super sets etc., I've concluded you will become whatever your genetics allow you to be no matter how you train if your diet is on. I really think it's that simple.

Tom

 

[Conan21]

I think those methods are OK

i think 3x a week might be too much for alot people, not saying it can't be done. when using convential methods. You can do good once every four or 5 days as well. I think frequncy can overtrain you quickly if your not careful.

those protocols are still vague.....you could do something as simple as 3x12 about 4 or 5 different ways.

I like how Razor cuts uses the progressive load approach as I think that is very important when using these parameters.similar to how HST does. I also like how he drops volume to accomidate load. It seems kind of silly to train max effort and expect to better those numbers every time u step into the gym. Impossible to do for an extended period of time.

those methods definately have merit

But if you are interested in using some volume and frequency i think these are 2 programs that will produce the results. You would use this for something your squat or your bench press. Most people i know who do the scond program on here (3x a week one) gain 20 to 35 lbs on their bench press in 6 weeks if they have not used these types of programs in the past.

**broken link removed**

 

[RazorCuts]

I like how Razor cuts uses the progressive load approach as I think that is very important when using these parameters.similar to how HST does. I also like how he drops volume to accomidate load. It seems kind of silly to train max effort and expect to better those numbers every time u step into the gym. Impossible to do for an extended period of time.

Thats the thing you think people would relize this just from experience. I came up with this method after hitting platues to often with balls to the wall training continously and just the distain to train at times dreading the gym.
I think hitting failure for one week out of 4-6 is enough. There is no need as long as you are still using progressive overload and reducing training volume.
The real question that i am still looking at is what is enough volume in the beginning of the cycle but its not to much.

Would a 2x12 , 3x8, 4x6 be enough or to much for training 3x a week even though the intensity is low?

RC

 

[MassMachine]

Thats the thing you think people would relize this just from experience. I came up with this method after hitting platues to often with balls to the wall training continously and just the distain to train at times dreading the gym.
I think hitting failure for one week out of 4-6 is enough. There is no need as long as you are still using progressive overload and reducing training volume.
The real question that i am still looking at is what is enough volume in the beginning of the cycle but its not to much.

Would a 2x12 , 3x8, 4x6 be enough or to much for training 3x a week even though the intensity is low?

RC

RC one thing i will say its the best routine i have used in my 24yrs of training. I thought as a natural i have platued in size and strength but i have made excellent gains in both in just 2 cycles.
Unless you have tried it you will not belive how this routine works.

2 thumbs up.

Can not hurt to try different set/rep schemes. You never know until you try it.

MM

 

[RazorCuts]

Thanks MM as always. Good to hear postive feedback.
The thing is i think TT66 brings up a good point. From my own experience i have had the best growth with TUL of 30 sec or greater. I wonder if results would be better if the reps would be kept at 10-12 for the entire cycle.
Unless we were very strict and kept the lower reps at a 30 sec TUL.

Another thing to work with.

RC