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So i will start to eat alot, i can see where people are coming from when people eat they gain both fat and lean muscle but when it comes to gaining weight it is possible to lose fat but it may not be the same fat that was gained with the weight but a replacement or something. But i will have to eat a lot as well as train hard.

So how about regarding my hypertrophy workout routine which i have edited in my previous post.

Here are a few things i have understood, correct me if i am  wrong.

from the jump higher run faster website.

Quote

Having said that, although soreness has little to do with effectiveness, having a bigger variety of exercises is useful for one whose goal is hypertrophy because it does allow you to zero in on smaller muscles within a group and the goal of bodybuilding is full muscular development.

So for a hypertrophy training i need have a bigger variety of exercise like specific exercises for specific muscles.

Quote

Hey bud, the way lbss layed that out is much better and similar to what I recommend, but dont get fixated on percentages, base your sets off the target rep range, that way you take advantage of the bodies supercompensation phases and not some random percentage that may or may not be optimal for you that day.  As long as youre steadily improving in the big lifts that count its going to work either way, its just much faster when base your work sets on what youre capable of THAT day, and not random predetermined numbers.  On days you are weaker, your body is holding you back for a reason, then on days when you are stronger, you need to take advantage of that and push the envelope.

I was reading the HST article on the official site and that is where i got the numbers of sets and reps to do and the exercise. But from what you said something about the target rep range, what do you mean, do as much as is possible for me on that day?

So you are saying do not do loaded and deloaded sessions, but instead do workout according to the state your body is in. the days my body is weaker i do low reps and low sets and for days my body is stronger, go stronger like increase weight on the bar or medium sets and medium reps.

Correct?

As for the workout.

Quote

big movements first, small movements after (e.g. rows before bicep curls).

better example:

DAY 1
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Romanian DL or regular DL: 3-4X6-8/3'
Bulgarian split squat: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'

DAY 2
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

if you want to do everything on the same day, you could just put the big upper exercises right after the big lower exercises and then do all your assistance. also, the only way you will gain mass is to eat more calories than you burn. so if you moderate your caloric surplus, you won't have a problem with becoming "overbuilt." and really, because i assume you won't be taking steroids, a moderate caloric surplus will just help you avoid getting fat. don't worry about becoming too built.

So i would like to do them all on one day. So something like this.

the reps and sets will be according to the state of my body on that day. if i feel strong i may add more weight as well as what was mentioned in the above quote.

DAY 1, DAY 3 & DAY 5

ATG Squats/Squats/Feet Close together
Bulgarian Split Squats
Deadlifts/RDL/Stiff Leg
Calf Raises

Clean and Press

Flat Bench Press/incline/decline

Bent Over Rows
Upright Rows/hands close/wide grip
Bicep Curls
Pull-Over
Tricep Extension/Dips

PullUps
Millitary Press

Hanging Leg Raises
Weighted Sit Ups
Turkish Get Ups

which bent over rows is better the one shown on the stronglifts website or the one shown on the bodybuilding website for this training.

i have placed compound exercises as i heard it helps in muscle growth and is best for hypertrophy training.

when should i use the different variations i have mentioned

Thanks

EDITED 05 August 2011 20:23 GMT: Changed the Order of the exercise according to big movements first then small movements after and adding weighted situps.

Thanks

honestly dude what are your numbers

I posted my numbers on the Intro page but here it is again.

So would that make my 1RM Deadlift 140kg (as i lifting a sack truck from the bottom with a load of 140kg to assist the person pulling it) it was very quick and then quickley down but in my exercise my deadlift is the same as my squat so far i have did as i use the same weight on the deadlift and the squat.

ATG Squat (I go all the way to the bottom): 146lbs.
Barbell Lunges: 105lbs

Pull-Up Box Squat (by LanceSTS): approx 7 inch carrying 105lbs.

Bench Press: 103lbs

Bicep Barbell Curls:75lbs
above goes same for Seated Shoulder Press, Tricep Extension, Bent over Rows

One thing i forgot to mention is that i am a hard gainer, it is hard for me to put on weight. Making my diet hard to do.

Here are a few things i have understood, correct me if i am  wrong.

from the jump higher run faster website.

Having said that, although soreness has little to do with effectiveness, having a bigger variety of exercises is useful for one whose goal is hypertrophy because it does allow you to zero in on smaller muscles within a group and the goal of bodybuilding is full muscular development.

So for a hypertrophy training i need have a bigger variety of exercise like specific exercises for specific muscles.

Hey bud, the way lbss layed that out is much better and similar to what I recommend, but dont get fixated on percentages, base your sets off the target rep range, that way you take advantage of the bodies supercompensation phases and not some random percentage that may or may not be optimal for you that day.  As long as youre steadily improving in the big lifts that count its going to work either way, its just much faster when base your work sets on what youre capable of THAT day, and not random predetermined numbers.  On days you are weaker, your body is holding you back for a reason, then on days when you are stronger, you need to take advantage of that and push the envelope.

I was reading the HST article on the official site and that is where i got the numbers of sets and reps to do and the exercise. But from what you said something about the target rep range, what do you mean, do as much as is possible for me on that day?

So you are saying do not do loaded and deloaded sessions, but instead do workout according to the state your body is in. the days my body is weaker i do low reps and low sets and for days my body is stronger, go stronger like increase weight on the bar or medium sets and medium reps.

Correct?

As for the workout.

big movements first, small movements after (e.g. rows before bicep curls).

better example:

DAY 1
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Romanian DL or regular DL: 3-4X6-8/3'
Bulgarian split squat: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'

DAY 2
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

if you want to do everything on the same day, you could just put the big upper exercises right after the big lower exercises and then do all your assistance. also, the only way you will gain mass is to eat more calories than you burn. so if you moderate your caloric surplus, you won't have a problem with becoming "overbuilt." and really, because i assume you won't be taking steroids, a moderate caloric surplus will just help you avoid getting fat. don't worry about becoming too built.

So i would like to do them all on one day. So something like this.

the reps and sets will be according to the state of my body on that day. if i feel strong i may add more weight as well as what was mentioned in the above quote.

DAY 1, DAY 3 & DAY 5

ATG Squats/Squats/Feet Close together
Bulgarian Split Squats
Deadlifts/RDL/Stiff Leg
Calf Raises

Clean and Press

Flat Bench Press/incline/decline

Bent Over Rows
Upright Rows/hands close/wide grip
Bicep Curls
Pull-Over
Tricep Extension/Dips

PullUps
Millitary Press

Hanging Leg Raises
Weighted Sit Ups
Turkish Get Ups

which bent over rows is better the one shown on the stronglifts website or the one shown on the bodybuilding website for this training.

i have placed compound exercises as i heard it helps in muscle growth and is best for hypertrophy training.

when should i use the different variations i have mentioned

Thanks

EDITED 05 August 2011 20:23 GMT: Changed the Order of the exercise according to big movements first then small movements after and adding weighted situps.

My Hypertrophy Workout Prototype

Aim

Squat 2x my bodyweight
Develop More Raw Materials (Muscle Fibers)
Add 'Slabs' of Muscle

Workouts
Monday,Wednesday and Friday
70-80% RM

Loaded Session
Monday and Friday

ATG Squats 1 x 8-10 Reps 
Over head squats 2 x 8-10 Reps
Bulgarian Split Squats 1 X 8-10 Reps
Bicep Curls 2 X 8-10
Barbell Rows 2 X 8-10 Reps
Tricep Extensions 2 X 8-10 Reps
Chin Ups 2 X 8-10 Reps
Bench Press 2 X 8-10 Reps
Shoulder Press 1 X 8-10 Reps
Front Dumbell Raise
Lying Rear Delt Raise
Weighted Standing Calf Raises 2 X 8-10 Reps
Hanging Leg Raises 2 X 8-10 Reps
Weighted Torso Rotations 2 X 8-10 Reps
Weighted Sit Ups 2 X 8-10 Reps
Turkish Get-Ups 2 X 8-10 Reps

Wednesday The Same but replace ATG Squats with Deadlifts on a platform.

I don't want to become overbuilt just to add some muscle mass.
As you can see i need help

Thanks

Hi There

Didn't know where this should go so i thought of asking the experts

I have had a sinuses for a long time since i was young. My nose is most of the time blocked. with one side being most of the time fully blocked and the other side half blocked and this changes sides. So i get tired quick and for some reason my ears become block and its as if i am breathing through my ears because i can hear noises through my ears when breathing. During exercise when i get tired my nose completely blocks as well as my ears.

Will this hinder my progress in my training.

Thanks

Hey

FInally glad to be back onto a vertical jump forum. Just Finished UNI also finished my Posterior Activation Training and will test how much i have gained.

My Goal is to Run 100m in 10s i.e. 10.1-10.6 mark before next year and to have a standing jump of 32 and running jump of 36+.

I can Squat 1.15 x BW as the final 8 week workout i did was the first time i did any heavy lifting.

I hope to contribute as well as get some helpful tips for my training.

Thanks