It also uses techniques like rest-pause and drop sets for the last working set, which I’m skeptical of after listening to Dr. Eric Helms talk about those intensity techniques and their lack of evidence. *If you’re new to bodybuilding and weight training, then make sure you read my post: Bodybuilding for Beginners: Complete Workout and Guide to Getting Started with Weight Training Techniques for Mass. So I'm going to put together a list of popular hypertrophy programs that I am aware of, and hopefully others have some programs and links they can contribute, Layne Norton’s PHAT- This is a very popular program. I don't mean a hard set of squats either. In fact, this is one of my personal workout program (and I love this one!). It is a block periodization routine by GZCL. Cluster training involves using short, inter-set rest periods, which allow you to do more reps with a heavier weight. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn't need to use the workout as a trigger. You lift 6 days per week as chest+back, shoulders+arms, legs, repeat. Body part focus blocks. Two of his more popular routines right now are both 6x a week. And 3 days later repeat the same chest/back workout again. This program is more focused on the big 3 but has enough accessory work which you can certainly customize, and I really like its built in autoregulation. You need healthy fats to balance out your mass gaining diet. You’ll notice that some of the exercises in the workouts have asterisks in the ‘sets x reps’ sections…. Blueprint to Mass- A bodybuilding.com program based on Arnold’s routine. There are a couple things you need to understand if you fall into the hardgainer category. Rep ranges are a no-brainer for 95% of the population. I've seen what hard training is. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. As you can see, all of the weight training factors explained above are in place. The best damn work out plan for natural lifters looks promising. They're so simple to understand. Hammer Strength incline press instead of incline dumbbell press, cable fly or pec deck instead of dumbbell fly, etc. Download this image for free in … I ran Layne Norton's PH3 verbatim over my last off season from work and really dialed my diet in. Pretty much based on the belief that you should train a muscle as often as possible. I'm coming in late, but that was a great read! Great program to gain strenght and size quickly. Layne Norton’s PH3- This is a daily undulating periodization program in which you lift 5x a week, including bench press and squats 3x a week, deadlift 2x a week, and includes hypertrophy accessory work as well. This is the final episode of season 3, and it features a couple of really in-depth research reviews. ). works with any program, use it when a program doesn't have a progression model. This page has moved: https://thefitness.wiki/routines/, Read more here: https://www.reddit.com/r/Fitness/comments/an4oji/important_announcement_about_the_rfitness_wiki/, https://www.reddit.com/r/Fitness/wiki/rules, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Comfortable weekly volume counter.”, https://drive.google.com/file/d/1OUw3dRHzeZTCRWB0sP34ZS-4T7MGiwHF/view https://www.reddit.com/r/IronBuff/wiki/bodybuilding, The Best Damn Workout Plan For Natural Lifters by Christian Thibaudeau, “Pretty much based on the belief that you should train a muscle as often as possible.”, My commentary- Looks pretty low volume based on current research. All that’s needed is a focus on progression and a proper diet plan . As an example, when discussing training at home, Stuart makes the (entirely logical but usually overlooked) suggestion to make sure that you're lifting on a level surface. This program eventually gets up to insane volume, with a lot of techniques like drop sets and super setting the same muscle group in order to get so much volume in. I plan to be in a 250-300 calorie surplus and hitting it hard every session :), Awesome post man, saving this for future use and some reading material! To keep things as simple as possible we’ll do the following: Train every other day (Monday/Wednesday/Friday) Train with 3 exercises each day https://www.reddit.com/r/nSuns/comments/b09mqt/links_to_programs/, https://liftvault.com/programs/powerlifting/n-suns-lifting-spreadsheets/. Push workouts include chest, shoulders and triceps. It involves lifting 5 days per week, two days focused on power with upper body and lower body, and 3 days focusing on hypertrophy with chest+arms, back+shoulders, and legs. Make sure you’re eating good (bro) and well-rested! Amazing. Read reviews in the Program Review Archive. Weeks 1-2: Heavy Hitter. It is more of a powerlifting based routine but has programmable accessory work to focus more on hypertrophy. As you can see, if training for 2 or 3 days per week is perfect for gaining strength then maybe it’s time to give a minimalist approach a try. Towards the end of the program, as a 155 pound male I was doing 245# bench for 10 sets of 4 following by a stripping method, then 5 sets of 6 for incline bench, followed by 5 sets of 12 of DB flyes supersetted by crossovers. Body part focus blocks. So just rotate the 50-100 assistance with whatever needs to be pumped. They will be able to determine if heavy lifting is safe for you. Can vouch for Nsuns! My only complaint is that is doesn’t have specific percentages/progressions/autoregulations built into the routine, http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html. https://www.youtube.com/user/icecream4PRs/playlists. Deep Water by Jon Anderson- I have not personally tried this routine, but he has what looks like the full version of his routine on his website as an ebook. Thanks a bunch. You want something dead-on and measurable; something that shows that you are improving from workout to workout. 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