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.
