Weight-Training:- A routine for gaining size.

Hypertrophy is meant to be around 30-50 total reps. 3x10, 10x3, 4x10, 5x10, 3x15, 2x25, whatever you want, just need the total reps to fall between those two numbers.

Google one of these - Stripped down hypertrophy, Westside for skinny *******s 3, Hybrid hypertrophy, The waterbury method, 5/3/1 (I'm doing this now), Starting strength, Built like a badass, i Bodybuilder. There's loads of routines.

Main thing is eating a lot.

 

I thought for a second that was your fighting weight!

 

My old routine...

Monday-(chest, tri's) Flat bench, start at 135 x12 to warm up
155x10

185x5

225x5

275x1

315x1

340x1

Weighted dips (50 pounds on a belt) 4 sets of 15

Pushups till failure, usually I could do 4 sets of 25

Triceps extension on cable machine, 150 x 10
175x10 (4 sets)
Triceps on flat bench, 100 pounds (4 sets)

Tuesday+ Saturday legs

Squats 135 x15, 175x 10, 225 x10, 275 x5, 315 x5 340 x 1, 375 x1, 405x 1

Then leg press machine, 7 plates each side, 5 sets of 10
Weighted calf raises 2 plates each side, 4 sets of 25, then non weighted calf raises on stairs till failure, 4 sets.

....I dont really feel like typing my back routine out lol, if you want it i'll do it but I have a feeling i'm typing this for nothing.

BTW, I would workout 5 days a week, with thursday being my Day off.

Monday(chest, tri's) tues(legs) Wednesday Back, bi's) thurs off, Fri (chest tri's) sat legs, sun off....Then the following week I would switch it around like so..Monday (Back, bi's) tue same, Wed (chest, tri's) thur off, friday (back bi's), sat same

Basically I switch it up every week to hit each muscle group twice. If you need any info on eating and such let me know haha


EDIT: I went from 175 pounds to 215 in about a year doing this routine, it puts a shitload of muscle on you.

 

There are two forms of hypertrophy sarcoplasmic and myofibrillar. Myofibrillar hypertrophy is growth of the fiber itself this is strength. However, myofibrillar doesn't add a great deal of size when compared to sarcoplasmic hypertrophy which is an increase in the sarcoplasmic fluid, the muscles fuel. This is what body builders train for more often than not. But t is also more transient than myofibrillar hypertrophy. Stop training and the fluid leaves real quick. Myofibrillar tends to stay a lot longer.

The rep range for myofibrillar hypertrophy is about 3-5 even as high as 6. The sarcoplasmic range around 6-12. There is some over lap. If you are training for sarcoplasmic hypertrophy you want more sets with less rest. Myofibrillar fewer sets more rest.

 

I'd stick to lower reps, it takes longer to gain size but you'll be as stong as you look.

When powerlifters cut to low body fat their muscle mass is just scary.

Dave Tate -

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Matt Kroczaleski -

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These guys are pure muscle and ridiculously strong.

 

Do the heavy stuff first.

Then drop down to tearing the muscle up. [in the context of one session]

That is good strength so it sounds like you just have to pick up a good routine with a diet to go.

 

One thing alot of people that lift for getting stronger don't realize is that aside from how your program is made up and the literal part of training, is how big of a role your recovery plays in gaining size and strength, and how to recover. If you want body building size your core lifts should be 3 sets of 8-12 reps @ 75% of your 1 rep max with only about a minute of rest between sets. This should get you what your looking for if your eating and sleeping right and making sure you don't sit around all day afterwards. Don't go workout more but play some basketball or something to keep your muscles active, but not strained

 

Glad you left out the technicalities

 

answer is yes I would guess