Hypertrophy Program

redd_reality · 2018-02-12T07:37:29+00:00

Start with stronglifts 5x5 or similar.

Hypertrophy comes after a foundation of strength.

Strength comes from lower Rep ranges (3-5) of compound movements. After you get solid beginner numbers, say around 6 months, you can start adding in auxiliary movements like pull ups, dips, lunges, curls, chest flies and front/side/rear delt cable work at higher Rep ranges (8-12).

With lower Rep strength training you should focus on form primarily. With higher Rep auxiliary work, you should keep your mind on full range of motion and muscle activation through the entirety of the Rep.

Terdmuffin · 2018-02-12T09:41:09+00:00

Honestly if you are natural you should be targeting strength. Strong guys look strong.

RedLegendx · 2018-02-12T06:30:43+00:00

Compound movements: Bench press, Squats, Deadlifts, OHP, Pull-ups/Lat pulldowns. 3-4 sets 8-12 reps

That’s gonna get you big, everything else are isolation movements and they should just be a compliment to the compound movements or finishers.

cigarillo7 · 2018-02-12T06:42:30+00:00

3 Days is all you need, Definitely do Full body Workouts and Focus on Compound Movements AKA Overhead Press,Bench Press, Squat, Deadlift,Pullups, Rows

youcantdenythat · 2018-02-12T10:24:17+00:00

Greyskull LP

Tarmyniatur · 2018-02-12T12:59:51+00:00

3 days is not enough for hypertrophy but you can do a modified UL split where you have 2 upper days and 1 lower day per week, for example. Look into PHUL and modify it for 3 days.

TRPAndNofapGotMeLaid · 2018-02-12T18:40:25+00:00

pick 4-5 compound exercises (preferably squat, deadlift, bench, OHP and some sort of row) and learn the movement and grt stronger on them. And also eat and sleep. It is that easy to get 60-80% of all the gains you can naturally get within 2-5 years if you do it right

EnzoGold · 2018-02-12T05:49:04+00:00

Do your own research that's how i learned

Title	Hypertrophy Program
Author	The126thConquerer
Upvotes	3
Comments	10
Date	February 12, 2018 5:42 AM UTC (8 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/7wyo5j/hypertrophy_program/
Archive Link	https://theredarchive.com/r/askTRP/hypertrophy-program.123820 https://theredarchive.com/post/123820

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