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Swain's Muscular Hypertrophy

louden_swain

New member
Hello everyone. I recently started phase I (muscular hypertrophy) in my training program. I will use phase one until the beginning of March, then phase II will be started. Phase I emphasizes volume training (each set 60 to 70 percent of max).

Here is my current routine:

Phase I - Muscular Volume Increase Size of Muscle Fiber

Day 1 - Chest and Arms (60 to 70 percent of max)

Incline Dumbbell Presses - 4 x 10
Decline Barbell Presses - 4 x 10
Parallel Dips - 4 x 10
Lying French Presses - 4 x 10
Barbell Curls - 4 x 10
Wrist Curls - 4 x 10

Day 2 - Legs and Abs

Squats - 5 x 10
Leg Presses - 4 x 10
Leg Extensions - 4 x 10
Lying Leg Curls - 4 x 10
Seated Toe Raises - 4 x 10
Standing Toe Raises - 4 x 10

Day 3 - Back and Delts

Seated Barbell Presses - 4 x 10
T-Bar Rows - 4 x 10
Seated Pulley Rows - 4 x 10
Wide Grip Pull-Downs - 4 x 10
Deadlifts - 4 x 10
Up Right Rows - 4 x 10
Barbell Shrugs - 4 x 10

Phase II - Strength & Power Cycle, 5 x 5 at 85 to 90 percent of max
Phase III - Peaking Cycle, 5 x 3 at 90 to 95 percent of max.
Phase IV - 1 week layoff, then repeat cycle.
 
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Good routine man. I wish I had more time to lift right now lol. I need some of those damn Power Blocks at home for those late nights I have to work when my gym is already closed.
 
solidj55 said:
Good routine man. I wish I had more time to lift right now lol. I need some of those damn Power Blocks at home for those late nights I have to work when my gym is already closed.



no shit, i hate working the afternoon shift, id rather much lift after work but noooooo my gym has to close!!!!


and i feel more awake when lifting after work rather than before.
 
I hear ya bro. I work 6am to 6pm 2 days on 2 days off. But sometimes I end up staying way later and the gym is already closed and plus on my off days I end up going in sometimes as well. I cant get up and go before work because its not open until 5:30am. Really sucks. I need some damn Power Blocks lol. I dont use barbells anymore(except on exercises that dont require spotters).
 
spatts said:
LS, can you contrast "power" and "strength" as they apply to your phase regimen?

Spatts, this is a good point. Strength and power are the same thing. I should have worded it different such as phase III peaking.

Power = Strength + Speed

Really phase II and III help strengthen the enlarged muscle fibers. I guess, phase III helps prepare for maximal output (peaking) near a 1 rep max. Really the only difference between phase II and III is a couple of reps difference and the percentage of max weight used.

Sorry, I didn't mean to confuse you.

LS
 
Your current routine looks good, but I think you should have a few more variables between phase 2 and 3. If power is a goal over strength, you should incorporate movements that utilize both speed and strength. Therefore explosive movements such as the olympic lifts would be of benefit to you. By the way, are you involved in some type of sport?
 
I never understood how doing more volume will stimulate more size gain than less volume with much heavier weight will go more for strength (the 5x5).

Routine looks good though, Louden.

Oh and also, what's your plan for the 5x5? Like, what's it gonna look like? I mean, if you do one of the many variations, you can make your accessory lifts more volume, and keep the compound moves as 5x5 and get both strength and size at once... right?
 
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