S
Stiffy
Guest
I like the idea of incorporating some strength work along with hypertrophy
Only way to go kunt ..... I mean kunce! Its called Powerbuilding
I like the idea of incorporating some strength work along with hypertrophy
Wk.1 | Pecs V | Quards F | Back V | Quads F |
Tris F | Glutes/Hams F | Tris F | Glutes/Hams F | |
Bis F | Calves V | Bis F | Delts V | |
Traps F | Forearms | Traps F | ||
Abs V | ||||
Wk.2 | Pecs S | Quads V | Pecs F | Glutes/Hams V |
Tris V | Delts F | Back F | Delts F | |
Back F | Calves F | Bis V | Calves F | |
Abs F | Forearms | Traps V | Abs F |
Didn't see this post. I "toyed with" running a PPL on a 4 day per week basis which will get everything worked 3 times over near a 2 week period.
As you get older I think the greater frequency requiring the use of more compound movements keeps your hormone levels higher, remembering our hormones take a dive post 30. The extra hormone level may not result in greater muscle development but it will certainly will give you a greater sense of well being and health. The added frequency should give you more muscle development once your body has adapted to the frequency.
Have you thought of running a 4 day PHAT?
1. Upper Power: | ||
Power pressing: | Flat BBBP | 3 x 3-5 |
Assistance Pressing: | BBMP Stand. | 3 x 6-10 |
Assistance Pressing: | Weighted Dips | 2-3 x 6-10 |
Power Pull: | BOBB Row | 3 x 3-5 |
Assistance Pull: | Weighted Pull-ups | 2-3 x 6-10 |
Auxillary Pull: | Chest Supported Row | 2-3 x 6-10 |
Auxillary Curl (Bi): | Stand BB curl: | 3 x 6-10 |
Auxillary Extension (Tri) | 2h DB Tricep press: | 3 x 6-10 |
2. Lower Power: | ||
Power Pressing: | Alternate BB squat/Sumo DL | 3 x 3-5 |
Assist Press: | Hack Squat | 2-3 x 6-10 |
Assist Extension: | Leg extension | 2-3 x 6-10 |
Assist Pull: | SLDL/RDL | 3 x 5-8 |
Assist curl: | Lying/Standing Ham curl | 2-3 x 6-10 |
Auxillary Calf: | Straight leg calve raise | 3 x 6-10 |
Auxillary Calf: | Bent leg calve raise | 2-3 x 6-10 |
3. Hyper. Back/Delts/Traps: | ||
Pull Speed work: | BOBB Row 65-70% Power Weight | 6 x 3 |
Hyper. Pull: | Pro. med grip pull-up (W) | 3 x 10-12 |
Hyper. pull: | Close Grip Pulldown (W) | 2-3 x 12-15 |
Hyper. pull: | Seated Cable Row (Th) | 3 x 8-12 |
Hyper. pull: | 1 arm BODB Row (Th) | 2-3 x 12-15 |
Hyper. Extension: | Weighted Hyperextensions | 3 x 10-12 |
Hyper. Delts Compound: | DB Press variation | 3 x 8-12 |
Hyper. Delts Lateral: | Lat Raises | 3 x 12-15 |
Hyper. Delts Posterior: | Rear Delt Flyes DB | 3 x 12-15 |
Hyper. Delts Anterior: | Smith BTN Press | 3 x 10-15 |
Hyper. Traps: | BB Shrug | 3 x 8-12 |
Hyper. Traps: | Shrug variation | 2-3 x 12-15 |
4. Hyper. Legs: | ||
Press Speed Work: | Back Squat 65-70% Power Weight | 6 x 3 |
Hyper. Press: | Front Squats | 3 x 8-12 |
Hyper. Press: | Leg Press | 2-3 x 12-15 |
Hyper. Extension: | Leg extension | 3 x 15-20 |
Hyper. Pull: | BB Glute Bridge | 3 x 8-12 |
Hyper. Pull: | RDL | 2 x 8-12 |
Hyper. Curl: | Lying Ham curl | 2 x 12-15 |
Hyper. Curl: | Seated Ham curl | 2 x 15-20 |
Hyper. Calve: | Standing Calve press | 3 x 15-20 |
Hyper. Calve: | Bent Leg Calve Press | 3 x 15-20 |
5. Hyper Pecs/Tris/Bis: | ||
Press Speed Work: | DBBP/BBBP 65-70% Power Weight | 6 x 3 |
Hyper. Press: | Incline DBBP | 3 x 8-12 |
Hyper. Press: | Hammer Press | 3 x 12-15 |
Hyper. Flye: | Stand Cable Flye (Low Pulley) | 2-3 x 15-20 |
Hyper. Press: | Smith Decline BP | 3 x 12-15 |
Hyper. Extension: | Skull Crushers | 3 x 8-12 |
Hyper. Extension: | Cable Press-downs | 2-3 x 12-15 |
Hyper. Extension: | O/H Rope Extension, Kneel. | 3 x 15-20 |
Hyper. Curl: | Standing BB Curl | 3 x 8-12 |
Hyper. Curl: | Incline DB curls | 3 x 12-15 |
Hyper. Curl: | Spider Curls | 3 x 15-20 |
Only way to go kunt ..... I mean kunce! Its called Powerbuilding
Whachoo reckon @PowerBuilder;?
That Frequency and Volume program looks interesting, best of luck with it @Repacked;
This may sound terrible but I'm surprised people still use this board.
I've not posted here in a life time.
Hey Pete. Waddup bloke??This may sound terrible but I'm surprised people still use this board.
I've not posted here in a life time.
Hey Pete. Waddup bloke??
Weren't you trying your hand at Oly lifting?Ups and downs. I've not posted here in 3 years.
Main not doing anything close to bodybuilding these days.
Weren't you trying your hand at Oly lifting?
Did you get to compete?Yes. I did quite well at it.
Several things changed. Several thinds stayed the same and so I moved on to other projects.
So what did you do today @Repacked ; and what will tomorrow look like?