hello looking for a new workout program for hypertrophy

will train 4 times a week, lmk what you recommend

would look on bb.com but the site doesnt load properly

reps btw 8-12

4 exercice per muscle

try to avoid machines

remember form > speed > weight

hard work, sweat and patience will be required

This post was edited by shape1992 on Feb 3 2015 12:24pm

http://www.bodybuilding.com/fun/hst1.htm

First thing I saw on google lol; gl

Start with compounds, finish with isolation. Machines in between if you want to work with them for basic strength training.

4 training days a week, are these on specific days? Or do you have a personal limit to 4 workouts per week?

Not specific day, just personal limitation.

Also, I have worked out the last year on and off stopped during last part of the year cause of injury (all good now). I didn't gain shit because my diet was shit last year, however I was very consistent with my training. Learned it the hard way diet > workout pretty much.

Anyways, I used last month to fix my diet routine. So just looking for a workout routine now, keep in my I started working out January last year.

isn't it a 3 day workout?



Not specific day, just personal limitation.

Also, I have worked out the last year on and off stopped during last part of the year cause of injury (all good now). I didn't gain shit because my diet was shit last year, however I was very consistent with my training. Learned it the hard way diet > workout pretty much.

Anyways, I used last month to fix my diet routine. So just looking for a workout routine now, keep in my I started working out January last year.

And even though I haven't gained much mass from last year's training I have gained a better nervous system response so I gained strength through that too.

Thinking whether hyperthrophy program is sufficient or if a hybrid program like 5x5 is better/as sufficient?

Maybe this: http://www.bodybuilding.com/fun/wotw56.htm

Split something up and turn it into a 4day?

ah gotcha will do x)

squats deads and bench 2x week

Maybe do a upper/lower split, or a push/pull/legs/____ rotating split?