Training for muscle mass – Muscular Hypertrophy

In this 2nd part of the 3 part series I will talk about the how you should train for size and touch on some of the more advanced training techniques. Below is a sample full body, 3 day split training programme that you can use.

There are six major body parts divided into upper and lower body.

1. Lower body: Glutes, Quads, Hamstrings, Calves

2. Upper body: Chest, Back, Biceps, Triceps, Shoulders

For the people who are new to weigh-lifting, you should be on a full body endurance type training 2-3 times per week for at least a couple of weeks in order to prepare your body into more intense split body routine that follows.

For the average person who has done some basic weight lifting, 3-4 times per week on a split body routine should suffice.

Here’s an example that you could use for a duration of 4-6 weeks:

Use just enough weight in order to reach the designated repetitions with good form.

Basic Programme

Day 1 – Lower Body, Shoulders, Abs

Legs: Glutes, Quads, Hamstrings and calves

– Barbell (BB) back squat – 3 (sets) x 10 (reps)
– BB Romanian Deadlift – 3 x 10
– Single Leg Press – 3 x 10 (per leg)
– Step box/Stairs single leg weighted calf raises – 3 x 15 (per calf)

Shoulders: Front, side and rear deltoids, Upper Trapezius

– BB overhead front press – 3 x 10
– Dumbell (dB) lateral raises – 4 x 10
– dB prone raises – 4 x 10
– BB/Ez bar upright rows – 3 x 10
– BB/dB shrugs – 3 x 12

Abs: Upper & Lower abs, Obliques

– Reverse crunches – 3 x 15
– Weighted crunches – 3 x 12
– Weighted oblique side crunches – 3 x 12/side

Day 2 – Back & Triceps

Upper Back: Lats, Mid/lower traps

– Lat bar chin-ups / Machine lat pulldowns – 3 x 10
– 1 arm dB bench rows – 3 x 10 (each arm)
– Seated narrow grip machine rows – 3 x 10 

Triceps

– Lat bar dips – 3 x 12
– dB/cable overhead extensions – 3 x 10
– dB/cable kickbacks – 3 x 10

 

Day 3 – Chest, Biceps, Abs

Pecs: Upper and Mid pecs

– BB/dB flat bench press – 3 x 10
– BB/dB incline (25-45deg) bench press – 3 x 10
– dB/Cable flyes – 4 x 10

Biceps:

– Ez bar bicep curls – 3 x 10
– Seated incline dumbbell curls – 3 x 10
– dB/cable hammer curls – 3 x 10

Abs: Upper & Lower abs, Obliques

– Reverse crunches – 3 x 15
– Weighted crunches – 3 x 12
– Weighted oblique side crunches – 3 x 12/side

 

Muscle

 

Intermediate Programme

Day 1 – Lower Body, Shoulders, Abs

Legs: Glutes, Quads, Hamstrings and calves

– BB back squat – 3 (sets) x 10 (reps)
– BB front squat – 3 x 10
– BB Romanian Deadlift – 3 x 10
– BB alternate front lunges – 3 x 10 (per leg)
– Step box/Stairs single leg weighted calf raises – 3 x 15 (per calf)

Shoulders: Front, side and rear deltoids, Upper Trapezius

– BB overhead front press – 3 x 10 > dB Arnold press – 3 x 10 (> means superset – no rest between two exercises)
– dB lateral raises – 3 x 10 > Reverse cable lateral raises – 3 x 10
– dB prone raises – 3 x 10 > BB/Ez bar upright rows – 3 x 10
– BB/dB shrugs – 3 x 12

Abs: Upper & Lower abs, Obliques

– Reverse crunches – 3 x 15
– Weighted crunches – 3 x 12
– Weighted oblique side crunches – 3 x 15/side

Day 2 – Back & Triceps

Upper Back: Lats, Mid/lower traps

– Lat bar chin-ups / Machine lat pulldowns – 3 x 10
– 1 arm Dumbell bench rows – 3 x 10 (each arm)
– Seated narrow grip machine rows – 3 x 8 > Seated wide grip machine rows – 3 x 8

Triceps

– Lat bar dips w/weight belt – 3 x 10
– dB French press 3 x 8 > Cable overhead extensions – 3 x 8
– Bench dips w/weights – 3 x 10 > Cable/dB kickbacks – 3 x 10

Day 3 – Chest, Biceps, Abs

Pecs: Upper and Mid pecs

– BB/dB flat bench press – 3 x 10 > dB flat flyes – 3 x 12
– BB/dB incline (25-45deg) bench press – 3 x 10 > dB pullovers – 3 x 10

Biceps:

– Ez bar bicep curls – 3 x 10 > dB Hammer curls – 3 x 10
– Seated incline dumbbell curls – 3 x 10 > Cable rope face-pulls – 3 x 12 

Abs: Upper & Lower abs, Obliques

– Reverse crunches – 3 x 15
– Weighted crunches – 3 x 12
– Weighted oblique side crunches – 3 x 12/side

 

Back

Keep rest periods around a minute and certainly no more than 2 minutes per set.

Keep training sessions no more than 1 hour. If you feel that you can train longer than this, then you are not training with enough intensity.

Advanced techniques are used for variety and prevent your body from fully adapting in order to blast through plateus ensuring continual progression. Some of these include:

– Drop sets
– Tri sets
– Giant sets
– Ascending & Decending Pyramids
– Rest Pause
– Forced reps
– Pre-fatigue
– Essentrics & Concentrics

 

 

Stay Healthy & Strong,
Steven Wong – CPT, Pn1


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