The best pure hypertrophy routine is a hybrid HST that works much better for a longer cycle higher volume that turns into a low volume HIT Hybrid.
Routine
Squat
SL Deads
Bench
Incline Bench
Bent Row
Pulldown
Overhead Press
Curl Lying Tricep Ext
C Raises
Start with 3 sets of 10 using a weight that allows you to get all 3 sets easily. Say 50 lbs below your 3 sets of 10 maximum for L bodyparts 25 for small. Then M-W-F you add 10 lbs each workout for L Bodypart 5 for small until you can not do 3 sets of 10 then go to 2 sets of 10 when you can not get the 10 on the second set go for one set of 10 then when you fail before 10 go to 3 sets of 5 using your one set of 10 max.
Follow the same formula. Once you fail to get one set of 5 then you start all over again but add 10 lbs to your starting weight to L Bodyparts and 5 to small and let it begin again.
Take 90-120 sec between sets.
Take a week off after each cycle.
Give it one cycle and you will be a beliver.
Lets look at what we know that works so you can set up a routine that gives you the most bang for your time.
Again we know:
Train a muscle more frequently 2-3x a week. It has been shown over and over sine the days bodybuilding began that frequent training of a muscle group shows more growth and has built more muscle over the years.
Use compound movements, 6-8 is best. Again we all know that the basics give you more bang for your time. One for each bodypart (exception back) is all thats needed.
Use the 3-12 rep ranges as they are shown to produce the best hypertrophy. Yes low reps in the 3-5 range with heavy loads do build muscle as many experiments have shown this. To get the best benefit try a cycle of 9-11 and 3-5 or a 12-8-5 set up.
Use higher volume and higher intensity training for short cycles. We all know that both higher volume lower intesity as low volume high intensity works. Why not incorporate both to get the best of both worlds. Using sets of 3-2-1 at different intenity levels works best. More than 3 sets is a waste.
Use increment loading over several workouts. This works great as you still overload the muscle each workout yet only go to failure one week in 4.
Train the body as a whole and Rest it as a whole. The body recuperates much faster and keeps the CNS from being overtaxed when rested as a whole.
So we have built the ultimate workout using things we have known from years of training and science not just what we think may work but what does.
RC
