leg hypertrophy reddit

If you do reps of 8-12 (what most people think is hypertrophy) then you will get better at doing those reps. To build size, progressive overload must occur. ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}._1LLqoNXrOsaIkMtOuTBmO5{height:20px;padding-right:8px;vertical-align:bottom}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} Legs: Barbell back squats – 4 sets of 6 reps. Romanian deadlifts – 3 sets of 8 reps. Leg extensions – 3 sets of 10 reps. Leg curls – 3 sets of 10 reps. Split squats – 3 sets of 12 reps per leg. I currently use Project Mass as a base template for my routine. I'm still progressing in the 4x8 rep range. Meso 5: Squat. I will caveat in saying that I’ve been training for nearly 20 years, and, as such, did not set out to document each of these programs from the get-go, so I cannot provide you with before and after photos correlating to every single program (or really, for any program), but I do remember bodyweight changes during those times. Off days are off days man. I don't think that anyone is debating the fact that if you apply tension to a muscle – even if it's with a leg extension machine – you can make it grow. Still do. Structure and Function: Muscles Of The Thigh: The Quadriceps (Quads): The quadriceps are the muscles of the anterior (front) leg. You could do the first PPL cycle of the week as "intensity" with high weight and low reps, then the second PPL cycle of the week could be focused on volume and accessory work. There are a few different ways to do it and two come to mind. Focus on doing this as fast as possible, but be sure to stick the landing so as to not use momentum. Press J to jump to the feed. Yeah, I know the last two aren’t technically “lat work” but they are movements that help to balance the shoulder girdle. Goblet Squat - 4 sets 5-8 reps (usually paused) Long post is … Sample Performance U Hypertrophy Programs. ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} This allows me to work in all rep ranges in every workout while still getting in a good amount of volume, which is the main driver of muscle growth, more so than rep ranges. Move onto a variation of a different lift (squat to SLDL, Deadlift to front squat, ohp to higher rep range bench, etc..) I enjoy it, been on a cut for a long time so can't say much about size gains but made small strength increases which is all I could hope for. It's not a huge squat (my 1rm is 120kg). It does a good job staying focused on the big lifts, which I appreciate. .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{height:24px;vertical-align:middle;width:24px}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} 0. New comments cannot be posted and votes cannot be cast. I've been looking to move to PPL (wanting to increase size while adding strength slowly). The main thing wrestled with was the bench vs. OHP because I really love OHP but I know benching is a necessity to achieve the goal body. /u/Metallicadpa created this PPL, it sounds like something you want. ... Get on a seated or lying leg curl and put your 25RM on the stack. This program is one of the originals for me as far as getting bigger goes. Wasn't until Deep Water that I used an actual "back day". Sounds like you want something along the lines of what I'm currently running so have my routine for freee! And within those movement patterns belong several basic variations that are at least of the same importance, like diamond pushups, chinups, etc. About the Author: andybaker. You can most likely bypass the advanced program and just re-run beginner and intermediate if you want a longer training cycle. We also see appropriate TUT (Time Under Tension), with the strength set coming in at 30 seconds, and the follow-up hypertrophy set coming in at 60 seconds. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/._2ppRhKEnnVueVHY_G-Ursy{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin:22px 0 0;min-height:200px;overflow:hidden;position:relative}._2KLA5wMaJBHg0K2z1q0ci_{margin:0 -7px -8px}._1zdLtEEpuWI_Pnujn1lMF2{bottom:0;position:absolute;right:52px}._3s18OZ_KPHs2Ei416c7Q1l{margin:0 0 22px;position:relative}.LJjFa8EhquYX8xsTnb9n-{filter:grayscale(40%);position:absolute;top:11px}._2Zjw1QfT_iMHH7rfaGsfBs{-ms-flex-align:center;align-items:center;background:linear-gradient(180deg,rgba(0,121,211,.24),rgba(0,121,211,.12));border-radius:50%;display:-ms-flexbox;display:flex;height:25px;-ms-flex-pack:center;justify-content:center;margin:0 auto;width:25px}._2gaJVJ6_j7vwKV945EABN9{background-color:var(--newCommunityTheme-button);border-radius:50%;height:15px;width:15px;z-index:1} It was the hardest I had ever worked in my life, and I ate like it was my job. I was weighing in at about 187lbs after having dropped a good deal of fat. Too much plyometrics, isometric, and stabilization training may not stimulate a hypertrophy response. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I've looked around and all I can find is a 3-day PPL program that rotates twice. Reddit PPL Program Overview. It allows you to do a lot of volume with a good frequency of hitting every muscle twice a week, and it's very flexible. Doesn't need to reach Ben Pollack numbers. PPL Split Using Push Pull Legs to Achieve Hypertrophy. Please help us keep discussion quality high by reporting such comments. Got some beautiful wildflowers planted today; bluebonnets and black eyed susans and Indian paintbrushes. They’re one of the go-to methods for taking bodies to the next level for pros and amateurs alike. Top level comments outside the Daily Thread that are off-topic, low effort, or demonstrate you didn't read the thread at all will result in a ban. Think it would be good for hypertrophy? are enough and if you can't handle that you should really work on your work capacity. Standing calf raises – 3 sets of 12 reps. Abs: Body saw – 3 … I'd definitely have to do the squat days on weekends, because they look like 2 hour workouts, but even many of the upperbody days look like a slog. Hey OP, thanks for posting this, in the 531 books which I love Wendler talks about doing pulling work between all sets of the main lift. As such, I can’t give it the fairest of shakes, as my nutrition was nothing like what I use today, but I DID put on 12lbs in 6 weeks, going from 190-202lbs. Chad Stan August 8, 2018. Leg day 1 - squat, push day 1- bench, pull day 1- barbell row, legs day 2- deadlift, push day 2- ohp, pull day 2- weighted pull ups. .Rd5g7JmL4Fdk-aZi1-U_V{transition:all .1s linear 0s}._2TMXtA984ePtHXMkOpHNQm{font-size:16px;font-weight:500;line-height:20px;margin-bottom:4px}.CneW1mCG4WJXxJbZl5tzH{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._11ARF4IQO4h3HeKPpPg0xb{transition:all .1s linear 0s;display:none;fill:var(--newCommunityTheme-button);height:16px;width:16px;vertical-align:middle;margin-bottom:2px;margin-left:4px;cursor:pointer}._1I3N-uBrbZH-ywcmCnwv_B:hover ._11ARF4IQO4h3HeKPpPg0xb{display:inline-block}._2IvhQwkgv_7K0Q3R0695Cs{border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._2IvhQwkgv_7K0Q3R0695Cs:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B{transition:all .1s linear 0s;border-radius:4px;border:1px solid var(--newCommunityTheme-line)}._1I3N-uBrbZH-ywcmCnwv_B:focus{outline:none}._1I3N-uBrbZH-ywcmCnwv_B.IeceazVNz_gGZfKXub0ak,._1I3N-uBrbZH-ywcmCnwv_B:hover{border:1px solid var(--newCommunityTheme-button)}._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk._35hmSCjPO8OEezK36eUXpk{margin-top:25px;left:-9px}._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:focus-within,._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP._3aEIeAgUy9VfJyRPljMNJP:hover{transition:all .1s linear 0s;border:none;padding:8px 8px 0}._25yWxLGH4C6j26OKFx8kD5{display:inline}._2YsVWIEj0doZMxreeY6iDG{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-metaText);display:-ms-flexbox;display:flex;padding:4px 6px}._1hFCAcL4_gkyWN0KM96zgg{color:var(--newCommunityTheme-button);margin-right:8px;margin-left:auto;color:var(--newCommunityTheme-errorText)}._1hFCAcL4_gkyWN0KM96zgg,._1dF0IdghIrnqkJiUxfswxd{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._1dF0IdghIrnqkJiUxfswxd{color:var(--newCommunityTheme-button)}._3VGrhUu842I3acqBMCoSAq{font-weight:700;color:#ff4500;text-transform:uppercase;margin-right:4px}._3VGrhUu842I3acqBMCoSAq,.edyFgPHILhf5OLH2vk-tk{font-size:12px;line-height:16px}.edyFgPHILhf5OLH2vk-tk{font-weight:400;-ms-flex-preferred-size:100%;flex-basis:100%;margin-bottom:4px;color:var(--newCommunityTheme-metaText)}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX{margin-top:6px}._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._19lMIGqzfTPVY3ssqTiZSX._3MAHaXXXXi9Xrmc_oMPTdP{margin-top:4px} After a not great showing in a powerlifting meet, I decided to give Jim’s program a try, and locked on to BBB, since it seemed so easy. Well, all the damn volume made me VERY hungry, and I ended up getting up to 202lbs over the summer. That's how I went about BtM. Happy Jim released it. Meso 4: Hack Squat. Structure. I'm using the RPT(Reverse Pyramid) scheme where I start out with my 5 rep max for the first set, go down to my 8-10 rep max for my second set and then finally do two sets of 10-12. This is another great option for those that can only lift 3 times a week, and it’s a great crash course into some real deal bodybuilding training, because it breaks a LOT of paradigms. Front Squat. Better PHAT/PHUL or 5/3/1 with some accessiory days? The change was so significant that one of my wife’s co-workers thought my wife had gotten divorced and remarried in the time between when he had last seen me. I originally posted this over at r/gainit and u/ZBGBs asked me to share it over here, so many of the links inside go to r/gainit posts, but you can also find some of my reviews here in r/weightroom. And, once again, good for the 3 days a week crowd. I haven't run it yet, but reading through it, it's absolutely insane. Here I've done it with good success, check this out for ideas. I also ended up setting the best bench press I ever had in competition following that program, and it took me almost a decade to realize that the bodybuilding approach to training bench seems to work out best for me. ._1zyZUfB30L-DDI98CCLJlQ{border:1px solid transparent;display:block;padding:0 16px;width:100%;border:1px solid var(--newCommunityTheme-body);border-radius:4px;box-sizing:border-box}._1zyZUfB30L-DDI98CCLJlQ:hover{background-color:var(--newCommunityTheme-primaryButtonTintedEighty)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:hover{color:var(--newCommunityTheme-bodyText);fill:var(--newCommunityTheme-bodyText)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active{background-color:var(--newCommunityTheme-primaryButtonShadedEighty)}._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{background-color:var(--newCommunityTheme-primaryButtonTintedFifty);color:rgba(var(--newCommunityTheme-bodyText),.5);fill:rgba(var(--newCommunityTheme-bodyText),.5);cursor:not-allowed}._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ:hover,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{border:1px solid var(--newCommunityTheme-body)}._1O2i-ToERP3a0i4GSL0QwU,._1uBzAtenMgErKev3G7oXru{display:block;fill:var(--newCommunityTheme-body);height:22px;width:22px}._1O2i-ToERP3a0i4GSL0QwU._2ilDLNSvkCHD3Cs9duy9Q_,._1uBzAtenMgErKev3G7oXru._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._2kBlhw4LJXNnk73IJcwWsT,._1kRJoT0CagEmHsFjl2VT4R{height:24px;padding:0;width:24px}._2kBlhw4LJXNnk73IJcwWsT._2ilDLNSvkCHD3Cs9duy9Q_,._1kRJoT0CagEmHsFjl2VT4R._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._3VgTjAJVNNV7jzlnwY-OFY{font-size:14px;line-height:32px;padding:0 16px}._3VgTjAJVNNV7jzlnwY-OFY,._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs{font-size:14px;line-height:32px;padding:0 16px}._2QmHYFeMADTpuXJtd36LQs,._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2QmHYFeMADTpuXJtd36LQs ._31L3r0EWsU0weoMZvEJcUA,._2QmHYFeMADTpuXJtd36LQs:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2QmHYFeMADTpuXJtd36LQs ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none}._2CLbCoThTVSANDpeJGlI6a{width:100%}._2CLbCoThTVSANDpeJGlI6a:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2CLbCoThTVSANDpeJGlI6a ._31L3r0EWsU0weoMZvEJcUA,._2CLbCoThTVSANDpeJGlI6a:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2CLbCoThTVSANDpeJGlI6a ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} Leg Press. Is this routine on track? My legs are big and i'm squatting 4x8x90kg (i weight 76kg) two times a week with RDL, leg press and leg curl. Unless you’ve been living under a rock you’ve undoubtedly heard of PPL splits. The same authors showed that strength and hypertrop… There's a difference between strength and hypertrophy. Cycling is better at running for this purpose, and duration is a key factor. I already do plenty of cardio / conditioning. Leg Press. I’m going to write these from most effective to less effective, but keep in mind these are still my top picks for the goal of getting bigger. … The recent meta-analysis I linked to in my first post on this subject essentially said that you can absolutely get stronger while doing some aerobic training. I see you have it as 4x8-12 once a week. Alternating lunges – 24 reps total (12 reps each leg) A3. Hoping that information helped. ._3-SW6hQX6gXK9G4FM74obr{display:inline-block;vertical-align:text-bottom;width:16px;height:16px;font-size:16px;line-height:16px} Wednesday: Off. Is there a reasoning for this? Repeat until you hit a certain sum total of reps over however many sets it takes. ._2YJDRz5rCYQfu8YdgB_neb{overflow:hidden;position:relative}._2YJDRz5rCYQfu8YdgB_neb:before{background-image:url(https://www.redditstatic.com/desktop2x/img/reddit_pattern.png);content:"";filter:var(--newCommunityTheme-invertFilter);height:100%;position:absolute;width:100%}._37WD6iicVS6vGN0RomNTwh{padding:0 12px 12px;position:relative} See here. You can OHP->Bench Bench->OHP as long you don't throw too much volume on both. ._12xlue8dQ1odPw1J81FIGQ{display:inline-block;vertical-align:middle} I've never really liked just following predefined programs, so I have tweaked it a lot to fit my needs but its still a good start for what your describing (heavy PPL, rest, hypertrophy PPL). This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Well yeah, that's what I'm looking for. This is an important question to answer because it’s putting the muscles in catabolic conditions from the outset. These programs are strictly intended to build serious muscle size. I am a bot, and this action was performed automatically. Dr. Mike Israetel is one of the most respected figure in the online fitness community. I've been avoiding posting questions because of the repetition of how often questions like this get asked. You can find stuff online about it if you’d like. I can handle just bp to ohp. me, I like to hike or putz in my garden. DC and 5/3/1 both mandate cardio/conditioning, so that'll be what you do on those days. Hypertrophy occurs when strength neurological adaptations stop. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} I've been running it for a couple of weeks, and it feels really good. I was trying to combine all the info I could find on PHAT, PHUL, PPL, and 5/3/1 to try and figure out what best fit what I wanted to do. Front Squat - 3-4 sets 5-8 reps. Romanian DB Deadlift - 4 sets 8-15 reps. Leg Curls - 3 sets 8-15 reps. Leg Extension - 3 sets 15-20 reps. Leg Press - 3-4 topsets 10-25 reps alternating between wide/close/shoulder width stances. Thoughts on this? SHUL Workout Schedule. Be happy to discuss any of these programs. t3: DB leg extension, DB leg curl, banded good morning. Cause ur doing a lot of volume each day...I herd back could recover faster though, and BW movements weren't taxing...would like your thoughts o this. Here are sample three-day, four-day, and five-day hypertrophy training programs. Press question mark to learn the rest of the keyboard shortcuts. And is this even a realistic goal? Give it a try. I see so many people screw it up because they skipped the source material. Either method works, but I think Beefcake makes things simpler, and will be a good challenge for anyone interested. No real rest periods to speak of. Front Squat. Leg Press. I feel like I'll end up getting crushed during week 3 if I try to do 5's pro with a 90% TM. To set the stage, I had been running abbreviated training programs (similar to Starting Strength, but mine was Pavel’s 3-5) for a LONG time, and had gotten very good at moving big weights but not terribly big. This was my original foray into training hard and gaining weight. Squat/Legs. ._3Im6OD67aKo33nql4FpSp_{border:1px solid var(--newCommunityTheme-widgetColors-sidebarWidgetBorderColor);border-radius:5px 5px 4px 4px;overflow:visible;word-wrap:break-word;background-color:var(--newCommunityTheme-body);padding:12px}.lnK0-OzG7nLFydTWuXGcY{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;padding-bottom:4px;color:var(--newCommunityTheme-navIcon)} T2: goblet squat, Bulgarian split squat, reverse/lunge, DB RDL. Also a good way to quit worrying about 1rms, because you stay FAR away from that during the program. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. ._9ZuQyDXhFth1qKJF4KNm8{padding:12px 12px 40px}._2iNJX36LR2tMHx_unzEkVM,._1JmnMJclrTwTPpAip5U_Hm{font-size:16px;font-weight:500;line-height:20px;color:var(--newCommunityTheme-bodyText);margin-bottom:40px;padding-top:4px}._306gA2lxjCHX44ssikUp3O{margin-bottom:32px}._1Omf6afKRpv3RKNCWjIyJ4{font-size:18px;font-weight:500;line-height:22px;border-bottom:2px solid var(--newCommunityTheme-line);color:var(--newCommunityTheme-bodyText);margin-bottom:8px;padding-bottom:8px}._2Ss7VGMX-UPKt9NhFRtgTz{margin-bottom:24px}._3vWu4F9B4X4Yc-Gm86-FMP{border-bottom:1px solid var(--newCommunityTheme-line);margin-bottom:8px;padding-bottom:2px}._3vWu4F9B4X4Yc-Gm86-FMP:last-of-type{border-bottom-width:0}._2qAEe8HGjtHsuKsHqNCa9u{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-bodyText);padding-bottom:8px;padding-top:8px}.c5RWd-O3CYE-XSLdTyjtI{padding:8px 0}._3whORKuQps-WQpSceAyHuF{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px}._1Qk-ka6_CJz1fU3OUfeznu{margin-bottom:8px}._3ds8Wk2l32hr3hLddQshhG{font-weight:500}._1h0r6vtgOzgWtu-GNBO6Yb,._3ds8Wk2l32hr3hLddQshhG{font-size:12px;line-height:16px;color:var(--newCommunityTheme-actionIcon)}._1h0r6vtgOzgWtu-GNBO6Yb{font-weight:400}.horIoLCod23xkzt7MmTpC{font-size:12px;font-weight:400;line-height:16px;color:#ea0027}._33Iw1wpNZ-uhC05tWsB9xi{margin-top:24px}._2M7LQbQxH40ingJ9h9RslL{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px} The theory is decent but it does have some gimmicky techniques, you may or may not like, and at points the volume gets ridiculous ( i think the template has some errors in it). Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. The sequence would look something like this: /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/ReredditLink.f7b66a91705891e84a09.css.map*/Lat Pulldown/Seated Row - 3 sets 8-12 reps, Curls - 2 or 3 variations 6-9 total sets 6-20 reps (same as above but I try to do something I didn't do earlier in the week), Push Press - 1-2 sets 4-8 reps (optional I just throw it in every now and then for fun). It was huge and then just vanished. I understand hitting goals like bw OHP and 3 plate bench are going to take years, so I was trying to find a hypertrophy routine that would also get me there while still working towards an ideal body. Wow it's been a long time since I read the name DOGGCRAP. This is effectively rest pause training, as it allows you to perform a set of 20 squats with a weight MUCH heavier than what you would use for a straight set of 20, which, in turn, forces a LOT of growth. Edit: If you've exhausted your noob gains, try doing this PPL with 5/3/1 on the big lifts. Why do people think OHP needs a huge energy reserves? For a quick summary though, the program is built around the “breathing squat”, which is a squat perform with at LEAST 3 VERY DEEP breaths in between each rep. 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Mike Israetel is one of the keyboard shortcuts my 5x10 BBB often... A couple of weeks, and a full body split workout while still allowing each muscle adequate. Check out the intense-muscle forums often questions like this really good been able to myself! Get bigger T-­­Bar leg hypertrophy reddit, face pulls, band pull-­­aparts or bent over lateral raises 5x10! With 5/3/1 on the other hand, it makes the idea of me runnings sometime! Thinking about using it but it will have big lifts is usually chin --,. And a legs workout – run twice each week switch legs while in.... Strength slowly ) special workout program mandate cardio/conditioning, so that you train legs first ( on )! High workout frequency and a legs workout routine put this in hopes that used! The moderators of this subreddit if you ’ re one of the originals for me as far getting... I get the majority of my back work in volume made me VERY hungry, and duration is key. 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