Hypertrophy Training. Does my training log look okay, or can it be improved?

[Gigantic]

So I'm currently on a hypertrophy training regimen. I haven't yet started my cycle, and I don't plan to for at least a month. What I'm looking for is advice on training muscle groups Mon-Fri.

Here's my current training regimen:

Monday
Back
- Landmines
- Lat Pulldowns
- Pullups
- Low Rows
- DB / Bar Shrugs
- DB Rows
- Reverse Hyper

Tuesday
Chest
- Flat Bench
- Flat DB Bench
- Incline Press
- Decline Press
- Multigrip Press
- Press Machine
- DB Flys

Wednesday
Legs
- Squats
- Front Leg Extensions
- Leg Curls
- DB Calf Raises
- Lunges
- Deadlifts

Thursday
Arms
- Alternating Curls
- Alternating Tricep Pulley
- V-Grip Tricep Extension Pulley
- Dips
- Hammer Curls
- Straight Bar Tricep Extension
- EZ Curls
- Tricep Strap Extension Pulley
- Preacher Curls

Friday
Shoulders
- Side Deltoid Raises
- Front Deltoid Raises
- Rear Deltoid Raises
- Overhead Press
- Upright Rows
- Single Arm Landmine Press

Saturday
Cardio
- Walking, Biking, Hiking, Jogging. Whatever I feel like doing. But only one of these.

Sunday
Cardio
- Walking, Biking, Hiking, Jogging. Whatever I feel like doing. But only one of these.


I'm open to any and all advice! Thanks!

 

[TheRingloVale]

So what's your question? You're hitting all the groups. Are you asking about frequency? A better split? Exercise selection? Volume vs intensity?

 

[MR_Midas]

And what is the specific goal, more specific?

 

[Gigantic]

So what's your question? You're hitting all the groups. Are you asking about frequency? A better split? Exercise selection? Volume vs intensity?

My bad. Yes.

Is there a better frequency, split or exercise selection? Get rid of some? Replace some with others?

And what is the specific goal, more specific?

I want to get nice and bulky, with good symmetry through a hypertrophy program, or anything that works. Then cut.

 

[TheRingloVale]

My bad. Yes.

Is there a better frequency, split or exercise selection? Get rid of some? Replace some with others?

I want to get nice and bulky, with good symmetry through a hypertrophy program, or anything that works. Then cut.

So when you posted this do you mean you do all of these exercises every workout? What's the volume/intensity/rep range?

It's hard to answer still without knowing that.

I guess the first question is: Is it working for you now? If so, then keep it up until you plateau (which you probably won't hit for a long time if you are getting ready to start a cycle). If it's not broken then don't fix it.

 

[MR_Midas]

I want to get nice and bulky, with good symmetry through a hypertrophy program, or anything that works. Then cut.

Now I understand you. I think you need to cycle strength cycles, which will give a hormonal surge to growth, with volumetric cycles for hypertrophy.

 

[Jin23]

So I'm currently on a hypertrophy training regimen. I haven't yet started my cycle, and I don't plan to for at least a month. What I'm looking for is advice on training muscle groups Mon-Fri.

Here's my current training regimen:

Monday
Back
- Landmines
- Lat Pulldowns
- Pullups
- Low Rows
- DB / Bar Shrugs
- DB Rows
- Reverse Hyper

Tuesday
Chest
- Flat Bench
- Flat DB Bench
- Incline Press
- Decline Press
- Multigrip Press
- Press Machine
- DB Flys

Wednesday
Legs
- Squats
- Front Leg Extensions
- Leg Curls
- DB Calf Raises
- Lunges
- Deadlifts

Thursday
Arms
- Alternating Curls
- Alternating Tricep Pulley
- V-Grip Tricep Extension Pulley
- Dips
- Hammer Curls
- Straight Bar Tricep Extension
- EZ Curls
- Tricep Strap Extension Pulley
- Preacher Curls

Friday
Shoulders
- Side Deltoid Raises
- Front Deltoid Raises
- Rear Deltoid Raises
- Overhead Press
- Upright Rows
- Single Arm Landmine Press

Saturday
Cardio
- Walking, Biking, Hiking, Jogging. Whatever I feel like doing. But only one of these.

Sunday
Cardio
- Walking, Biking, Hiking, Jogging. Whatever I feel like doing. But only one of these.


I'm open to any and all advice! Thanks!

Yes, a very simple answer. You are doing something called "bro split's". It's ok for newbies, so they can mentally focus only on one muscle group but that is more or less the only reason why anybody would want to do that. Honestly, I thought bro splits were a thing of the past with all the info available on the net. No pun intended.

Most muscles take 1 to 2 days to regenerate. And most muscles should be trained 2 to 3 times a week. This is called the SRA (stimulus, recovery, adaptation) curve. Stuff like side delts, biceps, ... you can train them 4 to 5 times a week. Especially if you are on cycle.

Check out Mike Israetel, he is the goat of periodisation.

 

[Gigantic]

Yes, a very simple answer. You are doing something called "bro split's". It's ok for newbies, so they can mentally focus only on one muscle group but that is more or less the only reason why anybody would want to do that. Honestly, I thought bro splits were a thing of the past with all the info available on the net. No pun intended.

Most muscles take 1 to 2 days to regenerate. And most muscles should be trained 2 to 3 times a week. This is called the SRA (stimulus, recovery, adaptation) curve. Stuff like side delts, biceps, ... you can train them 4 to 5 times a week. Especially if you are on cycle.

Check out Mike Israetel, he is the goat of periodisation.

Ok thanks, I’ll check into it.

 

[MR_Midas]

Yes, a very simple answer. You are doing something called "bro split's". It's ok for newbies, so they can mentally focus only on one muscle group but that is more or less the only reason why anybody would want to do that. Honestly, I thought bro splits were a thing of the past with all the info available on the net. No pun intended.

Most muscles take 1 to 2 days to regenerate. And most muscles should be trained 2 to 3 times a week. This is called the SRA (stimulus, recovery, adaptation) curve. Stuff like side delts, biceps, ... you can train them 4 to 5 times a week. Especially if you are on cycle.

Check out Mike Israetel, he is the goat of periodisation.

I think pereodizatsiya and adaptation - is the key to progress. And not just linear work in the hall. This can be said to be a smart approach to training.

 

[MR_Midas]

Yes, a very simple answer. You are doing something called "bro split's". It's ok for newbies, so they can mentally focus only on one muscle group but that is more or less the only reason why anybody would want to do that. Honestly, I thought bro splits were a thing of the past with all the info available on the net. No pun intended.

Most muscles take 1 to 2 days to regenerate. And most muscles should be trained 2 to 3 times a week. This is called the SRA (stimulus, recovery, adaptation) curve. Stuff like side delts, biceps, ... you can train them 4 to 5 times a week. Especially if you are on cycle.

Check out Mike Israetel, he is the goat of periodisation.

"bro split's" where can I read details about this split?

 

[Jin23]

"bro split's" where can I read details about this split?

View: https://m.youtube.com/watch?v=R7b5hOWfwdc&feature=emb_title

 

[Deleted member 123722]

I was doing Push, Pull, Legs, Push, Pull, Legs, OFF. (mon-sat)

Although I enjoyed that split, I felt I needed to get more volume in for arms, and increase my intensity in general.

Granted I am in a cut, so I wont' be building new tissue anyway, but another reason to go more often, is to increase my TDEE for the week.

My new split has been this Mon through Saturday, with Sunday off:

Week 1: Back/Chest; Arms; Shoulders; Legs; Back/Chest; Arms; OFF
Week 2: Shoulders; Legs; Back/Chest; Arms; Shoulders; Legs; OFF

This gives me a dedicated arm day, and an extra day for each muscle to rest before being hit again.

I've done bro splits before, but I actually like being in the gym all week; also, I felt a bro split is probably better for off season.

I used to train Dorian HIT style, with only 4x a week. This one you recover 100% no doubt, and it helps you get strong, but I didn't like having 3 days off a week, and I'm not a powerlifter. Without having a partner, I'd have to do two sets to absolute failure to go beyond.

Lately, I've incorporated "feeler" sets, and only count my top and back-off set. I don't count any sets that I'm not going to failure. So I will fail at 8 reps, then I will try to double that for my back-off set. But I also train instinctually: yesterday I just did straight sets for arms, failing at 8-10 with the same weight, until I couldn't do 8 anymore. I got a sick pump, which you don't necessary get with HIT training.

At the end of the day, everything can work; you have to find what just works for you. LISTEN TO YOUR BODY; it will tell you what is best for you, recovery wise and growth wise.

None of us can tell you what is best for you; you have to be a scientist and experiment on yourself.

 

[Gigantic]

Yes, a very simple answer. You are doing something called "bro split's". It's ok for newbies, so they can mentally focus only on one muscle group but that is more or less the only reason why anybody would want to do that. Honestly, I thought bro splits were a thing of the past with all the info available on the net. No pun intended.

Most muscles take 1 to 2 days to regenerate. And most muscles should be trained 2 to 3 times a week. This is called the SRA (stimulus, recovery, adaptation) curve. Stuff like side delts, biceps, ... you can train them 4 to 5 times a week. Especially if you are on cycle.

Check out Mike Israetel, he is the goat of periodisation.

Correct me if I’m wrong, but I can just do all of these exercises 3 times per week instead?

 

[MR_Midas]

View: https://m.youtube.com/watch?v=R7b5hOWfwdc&feature=emb_title

Thanks, great video. found a lot of interesting things in it.

 

[Deezznutzz]

Correct me if I’m wrong, but I can just do all of these exercises 3 times per week instead?

I'm older..46. I have trained 3x a week for about 4 years even before TRT. It's great for older guys or injured people. I do feel now that I'm enhanced I wanna go to 4 or 5 day workouts.Also looking to train legs less. My legs have always been my biggest muscle group from genetics and bikes and skateboards since the 80's.Been squatting 3x a week for years. Might try a split but wondering what a good leg day for someone with overdeveloped legs ? I only have the squat rack at home. I was thinking of doing deadlifts and lower back barbell squats only on leg day? Ideally I would like six legs exercises but I don't know what to add. Since my legs are overdeveloped maybe just three exercises only on leg day? Maybe I could add in front squats? Or some lunges.Calves are huge so I dont need raises until rest of my body catches up to my calves. Lol

 

[Deleted member 123722]

I'm older..46. I have trained 3x a week for about 4 years even before TRT. It's great for older guys or injured people. I do feel now that I'm enhanced I wanna go to 4 or 5 day workouts.Also looking to train legs less. My legs have always been my biggest muscle group from genetics and bikes and skateboards since the 80's.Been squatting 3x a week for years. Might try a split but wondering what a good leg day for someone with overdeveloped legs ? I only have the squat rack at home. I was thinking of doing deadlifts and lower back barbell squats only on leg day? Ideally I would like six legs exercises but I don't know what to add. Since my legs are overdeveloped maybe just three exercises only on leg day? Maybe I could add in front squats? Or some lunges.Calves are huge so I dont need raises until rest of my body catches up to my calves. Lol

If your legs are already insane, you could probably get away with just doing squats, SLDL, extensions, and curls, maybe add in lunges if you wanted. According to Layne Norton, we can maintain our gains with literally 1/5 the volume that created them, which allows us to "volume cycle" and put more volume toward others body parts that are weaker.

 

[Gigantic]

I'm older..46. I have trained 3x a week for about 4 years even before TRT. It's great for older guys or injured people. I do feel now that I'm enhanced I wanna go to 4 or 5 day workouts.Also looking to train legs less. My legs have always been my biggest muscle group from genetics and bikes and skateboards since the 80's.Been squatting 3x a week for years. Might try a split but wondering what a good leg day for someone with overdeveloped legs ? I only have the squat rack at home. I was thinking of doing deadlifts and lower back barbell squats only on leg day? Ideally I would like six legs exercises but I don't know what to add. Since my legs are overdeveloped maybe just three exercises only on leg day? Maybe I could add in front squats? Or some lunges.Calves are huge so I dont need raises until rest of my body catches up to my calves. Lol

I’m older now too… already have arthritis. But, on TRT I can easily work out every single day. My legs are the same… 33” quads…

 

[MR_Midas]

I'm older..46. I have trained 3x a week for about 4 years even before TRT. It's great for older guys or injured people. I do feel now that I'm enhanced I wanna go to 4 or 5 day workouts.Also looking to train legs less. My legs have always been my biggest muscle group from genetics and bikes and skateboards since the 80's.Been squatting 3x a week for years. Might try a split but wondering what a good leg day for someone with overdeveloped legs ? I only have the squat rack at home. I was thinking of doing deadlifts and lower back barbell squats only on leg day? Ideally I would like six legs exercises but I don't know what to add. Since my legs are overdeveloped maybe just three exercises only on leg day? Maybe I could add in front squats? Or some lunges.Calves are huge so I dont need raises until rest of my body catches up to my calves. Lol

I would not do legs and back on the same day, it will be very difficult and will affect recovery. The number of exercises needs to be reduced, less is better, but it is better to work out. Again, the transition to 4-5 days, you must be very careful not to go into overtraining. After all, our body is already recovering more slowly.

 

[Slowww]

I would not do legs and back on the same day, it will be very difficult and will affect recovery. The number of exercises needs to be reduced, less is better, but it is better to work out. Again, the transition to 4-5 days, you must be very careful not to go into overtraining. After all, our body is already recovering more slowly.

I agree with this, even at 27 if I am pushing it with the squats my CNS is already going to be taxed heavily, doing SLDLs for hamstrings at 50% of 1RM on those days can feel gnarly. I can’t imagine trying to pull heavy after heavy squats, not due to muscle fatigue but just CNS getting shot from spinal loading. For beginners this is fine because they can’t load the spine enough but seeing as you have got overdeveloped legs you might want to avoid back/legs depending on what weights you’re moving.

Here’s some squat/ham curl variations you can do with only barbell too

Bulgarians,
Platz squats,
lighter paused squats after heavier sets, going slow up/down
Nordic curls
Barbell hack squat

 

[MR_Midas]

After squats, as a rule, we already train small muscle groups, if we try to work hard, then I think nothing good will come of it. The body will not let us work like this and will affect both growth and recovery. I like to put squats at the end, in pre-exhaustion mode.