Liron is right. My physique made way more progress since abandoning chasing numbers. Your muscles don't know weight, just the resistance applied to them.

2 days on 1 day off (A-B-OFF-A-B-OFF-A-B-OFF-A-B) <- cycle (1 cycle 15 reps per set, 2 cycle 10 reps per set, 3 cycle 5 reps per set) and then reset.
Opinions ? (from ppl who actually train the hypertrophy style)

WORKOUT A (LEGS - CHEST - TRIS) :
3x Squat
2x Stiff deadlift
2x Calf raise
3x Incline chest
2x Flat chest
2x Tricep movement
2x Tricep movement

WORKOUT B (BACK - SHOULDERS - BIS) :
3x Pull up
2x Bent over row
2x Upright row
2x Shoulder press
2x Lateral raise
2x Bicep movement
2x Bicep movement

WORKOUT A (LEGS - CHEST - TRIS) :
3x Squat
2x Leg curl
2x Calf raise
3x Incline chest
2x Chest flys
2x Tricep movement
2x Tricep movement

WORKOUT B (BACK - SHOULDERS - BIS) :
3x Seated row
2x Lat pulldown
2x Rear delt raise
2x Shoulder press
2x Side lateral raise
2x Bicep movement
2x Bicep movement

Unless you're doing strength training, this 100%
Plus good contractions > forcing yourself to throw up a weight you want to do

Yeah, this is what i meant.

summed up the whole hnf sf in 4 words lel

you're asking to train for growth
you should either
A. write down your lifts in a book, and keep exercises the same for 3-4 weeks before you change/alternate
B. keep a mental note of them, work by feel, work smart, leave your ego outside unless your ego can keep up with what you want to do. ego is good and it will bust through plateaus in growth if done smart

The only reason you want hypertrophy training is for growth obviously, set a calorie surplus goal, always start as lean as possible bulking, and keep nutrition timing smart

don't overcomplicate things though, bodybuilding is EASY when you just take it day by day and let the world around you become non existant as you focus on growth, and you will wake up one day and say wow i've come this far.

also, take a deload week by feel... if you're exhausted and you feel drained... your cns is burnt out, and personally we should know how far we can push ourselves before our cns burns out, practice makes perfect..

this is true ofc, but i think the op was saying (i only skimmed through), was whether it would be more beneficial to be able to 'ramp' up your progression.
I've seen jason blaha talk about how it can be beneficial for progression, not only to overcome mental blocks, but to bypass plateau's.

Just like when youre on a program and fail on an exercise for, say, 2 consecutive workouts, you'd reset the weight down to allow for the ramping



so, it definitely wouldnt hurt for op to START the program with like 65% 1rm, rather than 75% 1rm.. rather than go in at the heaviest weight you CAN do

cant resistance be measured in numerical amounts?

it's called joules

This post was edited by Lightman on Sep 17 2014 02:06am