Any good hyper trophy you guys reccomend?

[Pineapples4Puss]

I have been extremely random in the gym and feel its time for a program. I want shift my focus from bigger numbers to more just a muscle building and aesthetics type workouts. I have always been bad at not going up in weights because I enjoy lifting heavy. But a pec injury as really fucked up my symmetry on my right side. Ill be starting a cycle soon and want to purely focus on body building, not performance. Ill be creating my own push pull legs program but I have zero programming skills. I just know add volume + weight over the weeks. Id like to see a professional made split.

 

[bob357sig]

Most guys here would probably recommend a John Meadows program, he is well respected. I myself go off instinct based off 30 years of being involved with weight lifting in one way or another. I have never competed or have ever done a true cut or precontest prep but have always trained for size/ power. I cycle between powder training and “pump” training. When I go from power to pump training I incorporate more machine and dumbell exercises as apposed to mostly barbell. This is a good time to experiment with different exercises and machines to see what works best for you especially with that mind/ muscle connection. Of course the weight is lighter and I keep to an 8 to 12 rep range for about 5 sets per exercise usually pyramiding weight up. I will usually pick at least 3 exercises per body part. If you do this for about 3 weeks and still find yourself just kind of “wandering around” then maby you should consider purchasing a pre made routine. Best of luck to you.

 

[TrennedOutLunatic]

I have only one thing to add.

Correct diet.

I have nothing to suggest. Just wanted to point out that if you don't diet correctly,numbers won't go up! A program alone won't cut it. That's all!

I may be wrong though.

 

[Rosconow]

I second the Meadows programs. I personally go through periodizations, ie strength, hypertrophy, deload..... rinse repeat.

 

[Bumpygooch]

Go over to Reddit, look at YouTube, if you immerse yourself in it, you can program your own PPL easily. Bumstead has a video on YouTube discussing his program. There are several different variants on Reddit. PPL is a great option, made my most gains on it.

 

[jJjburton]

Go over to Reddit, look at YouTube, if you immerse yourself in it, you can program your own PPL easily. Bumstead has a video on YouTube discussing his program. There are several different variants on Reddit. PPL is a great option, made my most gains on it.

It can be easy, but also can get very detailed. I programed a couple meso cycles for a college team, using the R7 approach. Correlating the cycles of the programs with the season. With deloads and such. It can get detailed. But its not hard. Just detailed.

 

[eery]

Check out fortitude training(scott stevenson) and renaissance periodisation(mike israetel), paul carter and lyle mcdonald

 

[FR0Z3N_B0MB3RRR]

https://youtube.com/user/mountaindog1

more than 1000videos... I watched maybe 40 or slightly more and learned a ton of stuff...

take some time and watch taking notes..

otherwise search (and buy if money isn’t a problem) Creeping Death 2 or Colossus... from John Meadows aka Mountain Dog

 

[Logan44551]

I just started on PPL routine. I watched a bunch of meadows training videos and kind of made my own out of it, some stuff isn't available to me currently in California, only outdoor gyms are available. Been making great progress, switching from a bro split. Hitting everything twice a week is a game changer

 

[Bumpygooch]

I just started on PPL routine. I watched a bunch of meadows training videos and kind of made my own out of it, some stuff isn't available to me currently in California, only outdoor gyms are available. Been making great progress, switching from a bro split. Hitting everything twice a week is a game changer

I’ve tried to explain this to many. I did bro splits for 25 years(minus a couple powerlifting/excuse to get fat and drink beers years), and never have I made the progress I’ve made on PPL, and I’m in my late 40s.

 

[FR0Z3N_B0MB3RRR]

I’ve tried to explain this to many. I did bro splits for 25 years(minus a couple powerlifting/excuse to get fat and drink beers years), and never have I made the progress I’ve made on PPL, and I’m in my late 40s.

me too.. even if I started training for real at the end of 2020, before that just bro split and random shit.. I fucked around for years and made one step forward one step back...
PPL with PPL raws has been on point.. second time in my life that I overcame 6 weeks of a protocol... and with Push ,Pull ,Arms ,Legs ,Push Pump ,Pull Pump i finally started training... I m growing even on a cruise in TRT

 

[bob357sig]

I’m having a bit of a hard time going back to PPL from a bro split I have been doing for about 20 weeks. The problem is that I like to do a lot of delt work and I liked having a day just dedicated to delts. What I have figured I’m going to do is:
M- chest/tri
T- back/ bi
W- legs
Th- chest/ front and side delt
F- back/ rear delt and traps
S- legs
Su- rest
Going to give this PPl variant a try. In the past I used to do delts with legs but it got to be too long of a workout, and a little too much on the CNS.

 

[Bumpygooch]

I’m having a bit of a hard time going back to PPL from a bro split I have been doing for about 20 weeks. The problem is that I like to do a lot of delt work and I liked having a day just dedicated to delts. What I have figured I’m going to do is:
M- chest/tri
T- back/ bi
W- legs
Th- chest/ front and side delt
F- back/ rear delt and traps
S- legs
Su- rest
Going to give this PPl variant a try. In the past I used to do delts with legs but it got to be too long of a workout, and a little too much on the CNS.

M-chest/tri/delts
T-back/bi/rear delt w traps
W-legs
Th-chest/tri/delts
F-back/bis/rear delt and traps.
I fixed it for you. If you’re doing any amount of pressing, no need for front delt work. Delts are smaller and can be worked more, in your program, you’re doing delts once a week....sub optimal. I’m assuming programming starts Monday with legs and begins the rotation from there.

 

[FR0Z3N_B0MB3RRR]

M-chest/tri/delts
T-back/bi/rear delt w traps
W-legs
Th-chest/tri/delts
F-back/bis/rear delt and traps.
I fixed it for you. If you’re doing any amount of pressing, no need for front delt work. Delts are smaller and can be worked more, in your program, you’re doing delts once a week....sub optimal. I’m assuming programming starts Monday with legs and begins the rotation from there.

And I would throw an Arms pump day only.. I would switch arms pump with Wednesday Legs and put legs on Thursday ..

 

[Bumpygooch]

And I would throw an Arms pump day only.. I would switch arms pump with Wednesday Legs and put legs on Thursday ..

My man loves the Meadows arm pump days

 

[bob357sig]

M-chest/tri/delts
T-back/bi/rear delt w traps
W-legs
Th-chest/tri/delts
F-back/bis/rear delt and traps.
I fixed it for you. If you’re doing any amount of pressing, no need for front delt work. Delts are smaller and can be worked more, in your program, you’re doing delts once a week....sub optimal. I’m assuming programming starts Monday with legs and begins the rotation from there.

Thanks, I will consider changing things around. When I said front delt- I was mostly referring to standing ohp to chin, that hits my front delt a lot. I do agree, delts and traps probably should be hit twice a week.

 

[Bumpygooch]

Thanks, I will consider changing things around. When I said front delt- I was mostly referring to standing ohp to chin, that hits my front delt a lot. I do agree, delts and traps probably should be hit twice a week.

Just switch focus around, for instance, push 1 is chest focused, push 2 delt focused, start with OHP. This is the program I’ve been doing for a couple years, obviously change around some exercises every couple months. But, I’ve capped my delts out, bro splits for over 25 years never did that.

 

[jJjburton]

I’m having a bit of a hard time going back to PPL from a bro split I have been doing for about 20 weeks. The problem is that I like to do a lot of delt work and I liked having a day just dedicated to delts. What I have figured I’m going to do is:
M- chest/tri
T- back/ bi
W- legs
Th- chest/ front and side delt
F- back/ rear delt and traps
S- legs
Su- rest
Going to give this PPl variant a try. In the past I used to do delts with legs but it got to be too long of a workout, and a little too much on the CNS.

I got my biggest doing

Legs
Chest, tris or bis or sometimes both
Back, shoulders, Delts or traps
Legs
Chest Shoulders, Traps or delts
Back tris or bis or sometimes both
Arms pump

rest day every 10th day

whatever you do earlier in the weeks you do the other next. Like if you do delts first then you do traps next, or vica versa.
Also you switch the secondary muscle with the primary, because of the ways your body compensates when your tired. You will recruit other muscles.

 

[FR0Z3N_B0MB3RRR]

I m doing Back Pump with Legs Pump , Chest Delts Pump, Arms Pump, Legs, Back and Biceps hard, Chest Delts Tris hard, Rest / Stretching / Middle Split Conditioning.. and almost every day except leg day I m doing Split Routine, something like 1 hour + 1 hour... and I feel so better... one month ago I did everything on a row and workouts lasted even 2.5 hours sometimes... so right now I m splitting and giving out everything on wo... so if I made 3 very intense chest exercises , I go back home , eat, rest and re go to hit Delts and triceps...

 

[skinnyprimate]

I used Layne Norton's PHAT program with a ton of success for many years. I was definitely ready to try something new. I just want to thank you all for recommending John Meadows. I really enjoy his YouTube videos and I just completed my first week on his Gamma Bomb Program. Just smartly designed.