Back hypertrophy workout reddit. I especially like Mike's take on volume, MRV, and MEV.

Back hypertrophy workout reddit. Its not consistent whether lll get one day in a row or 4 to workout so I've found this works for me. What do you do and why? Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. The full list of hypertrophy programs is available below. I've been using tips/training advice from Juggernaut on my current bulk with great results. Don't worry, though. Basically, the program uses self reported data like "quality of pump" and soreness to add/reduce volume. On this topic, do people normally switch between strength and hypertrophy training? I did strength (1-5 rep) training for about six months, switched to hypertrophy-focused training about two weeks ago and I swear I've already seen a difference in my physique. Hey guys, I'm a lifter for about 2 years and I am about share my update on Jeff's Intermediate program which is the Size and Strength 4X a week routine. Mod up is to not touch heels all the way down, mod down is to bend knees on way up and down but still point toes all the way up at top if you can. " Medical professionals use "Myofibrillar, muscle, hypertrophy" for the results of following a "Training for strength" routine. 24 votes, 35 comments. Used to work for hypertrophy but when I got stronger too demanding on cns to get vlumr or frequency for hypertrophy, big reliance on other muscles hamstring failure usually not what fails on top working sets more likely grip or stabilizer failure wouldn't be near my top choice for hypertrophy now, serious training 20+ years. 2x/week alternating between doing a vertical pull first in the workout (this would usually be pull ups because I’m relatively weak at them) and doing horizontal pull first (on this day I would do lat pull down as vertical pull). I try to include single-leg movements in all of my training programs because for some reason I have a strength imbalance between my left and my right leg, where my left leg is much stronger. Similarly for back day. At the back of the book it tells you sample splits you could fit that into. Hi all, I'm looking for some tips on how to increase the size of my upper arms. Back Hypertrophy Guide - Juggernaut Training Systems w/Dr. For the lower rep set blocks, something like Sheiko, which has a lot of triples, works really well. For the curls and side bends you only want to do little pulses for them and keep the rep ranges high. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the 71 votes, 28 comments. My transition from strength-focused training to hypertrophy-focused changed my perspective so much. Training your lower back will help you to learn more advanced skills like the back lever and human flag because it will help strengthen your core enough to be able to withstand the burden that is placed on it during these extreme positions. All the research I’ve seen says you should be training your back with a maximum of 4 exercises per session. But I don't know, maybe it's a bad idea since most hypertrophy focused programs mix high and low volume days? I looked at German volume training, but found some sources claiming that people with lower volume had the same/better results. Basically I cut back the number of sets, and tried to choose exercises that were less fatiguing so I can run shorter rest intervals. Having best results with training 6 days a week training the same muscle group two times a week. But after you get your one to two strength based exercises in you can continue on with a general hypertrophy workout as you normally would. Three of these will target the upper back, and one will be dedicated to the lower back. But what can i do in regards to pushups? May 13, 2024 · Kick-start your back and biceps development with this great workout for building wide lats and sleeve-bursting upper arms. For example, the back program is split into a strength day, a hypertrophy day and a supplemental day. Chest/back/forearms Shoulders/core/traps Biceps/Triceps/Legs C. And I bet someone will reply to this comment with, your muscle needs more rest. g. Without doubt, weighted pull-ups are the best vertical pulling exercise, and the best muscle building exercise for lats. There is still plenty of volume and stress to build muscle mass. Day 1: 5/3/1 FSL Bench Press + hypertrophy for upper body (focus on: back, shoulders, arms) Day 2: 5/3/1 FSL Squat + hypertrophy for legs (hamstrings, calves), abs Day 3: rest Day 4: 5/3/1 FSL OHP + hypertrophy for upper body (focus on: back, chest, arms) Day 5: 5/3/1 FSL Deadlift + hypertrophy for legs The programs are all easy to plug into existing ones. We would like to show you a description here but the site won’t allow us. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. So, I wanted to know which type of program I should start with first (powerbuilding, strength, hypertrophy) and which specific program (GZCLP, Powerbuilding, hypertrophy like "The Ultimate PPL by Jeff Nippard," Reddit PPL, etc. ago We would like to show you a description here but the site won’t allow us. I wonder if it's better to keep switching between the two. I keep my elbows flared way out and turn it into a high row basically. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Yeah. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Training increases the amount of androgen receptors in muscle tissue so similar concentrations of T can have a greater effect on muscle tissue. The only thing I’d recommend is making sure that you’re spending time working your calves and quads as well. I've been going back and forth with different training routines changing every time I procrastinate and stop working out for a couple of weeks and come back all Each workout is only 45mins for the lifting part (not including warmups). Hope this might help some of you 18 votes, 12 comments. So, what are all the calisthenics exercises that build the most muscle to help with the main movements? As far as my current training goes, I've been doing a modified version of the SBS novice hypertrophy program. If you want real training advice directly from Renaissance Periodization, please see their coaching options. All kinds of curls work well, just choose the ones that work for you, make sure to get a full stretch (contract your triceps at the bottom to ensure this) and a full contraction (squeeeeeze). With that said, it's usually done by several blocks of hypertrophy training (bigger muscles can lift more) then a few blocks of lower rep sets (acclimate your body to the heavier loads), then a peaking block which works towards your max single. Don't you mean you'd like to strengthen your lower back rather than simply build muscle mass? Two different training protocols there, and the lower back is evolved for stability and long-term, submaximal strength (think planks and bridges). There is a study (breakdown of study) where subjects keep growing from up to 32 sets on quads, hamstrings and biceps so the 20 weekly sets isn’t some magic The best upper back movement for hypertrophy will have Chest Support Pronated Grip Arms flaring 45 degrees Full retraction of the spacula both ways Stability So a T-Bar row machine is king or anything that looks like a similar motion. It feels amazing. Prior to that, making a distinct separation between strength and size was unheard of, even among bodybuilders. The key is training to failure. It’s a 5 day split, 8 weeks, 2 phases (6 + 2 weeks). So I've been running the reddit ppl for the past 3 months and while I enjoyed it, working out 6 days a week just isn't possible for me anymore. I like Push / Pull because I avoid full-on leg days and get a pump in either my back or chest, but there's nothing inherently better about it than upper / lower, torso / limbs, full-body or any other split you can imagine. Your primary exercises are going to use heavier loads to improve your strength. le programme I chose Jeff Nippard’s Glute Hypertrophy programme. Your workout length will depend on many things: home gym, commercial gym, routine, work and how many days you can train a week. here Hypertrophy Days On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. I made a spreadsheet of Renaissance Periodization's Hypertrophy Recommendations by Muscle Group Upper body is my main focus. I'm asking what is generally a good upper/lower 4 day split. I’ve been redesigning my routine, and it all seems great to me, but training back is the only part I’m having trouble with. Specifically, I'm asking what worked for YOU to increase your arm size? I'm looking for your personal anecdotes and experiences here speculation, broscience, and opinions But pure strength I would make arms separate and maybe train shoulders with them. Jul 2, 2023 · We're going to tackle 4 distinct workouts that you can incorporate into your training regimen. Lateral raises definitely, but one thing almost everybody forgot to recommend are doing some good upper back workouts. Plus my arms get worked every day whether primary or with my chest/back To keep both CNS and PNS fatigue from interfering with workout productivity, start with strength, transition into hypertrophy, and then end with cardiovascular conditioning. I'm with you though, I fucking love deadlifts and the feeling of hauling big weight. com For maximum back hypertrophy, all you’ll ever need is chin-ups (optimal Lat stretch and range-of-motion), pull-ups (also incredible Lat stretch and more upper back focus), and some form of horizontal rows that you can get a good muscle stretch with. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Plus I have been told before by trainers that this area is a weakness that I should work on. Don’t ignore the classic deadlifts too. Slower and higher rep schemes have work well for me to target the muscles well without putting undo stress on joins. It's only the last 5 or so reps before failure that are stimulative for hypertrophy. I am not convinced as I've heard Dr Mike Isratel repeatedly blabber about how 'Deadlifts slap pounds and pounds of muscle on your back. Might sound silly but that’s one thing will make you grow big. Jun 23, 2025 · Programming Tips for Your Back Day Workout For the most success with your back routine, follow these programming tips. 4x Hypertrophy recommended back exercises I have been lifting for about a 1. So how are strength and hypertrophy training often overlapping? To take powerlifting as an example again, while we can train for the skill of lifting very heavy weights, our muscles are still lifting the actual weights. For example, I've seen people advocating the work of Mike Matthews. trueMost effective - I'm not sure it exists but i'll give some ideas If your goal is hypertrophy, i'd focus on a bodybuilding program. I have no trouble with other body parts progressing (back, chest, shoulders, legs, etc. Romanian DL. That said, scoliosis is a VERY touchy condition that requires professional diagnosis and treatment. The abs are the same just like any other muscles. I follow Renaissance Periodization and Mike Israetel on IG and I have seen lots of posts about their training app. I would like your opinions of this workout plan. The way steroid-fuelled Critique my 5 day Power-Building hypertrophy split Been training for over 2 years with a 6 day PPL program and have made great progress physique wise but I'm at the point where the weights are so heavy I don't feel I'm recovering properly and strength is plateauing hard. I’ve done PPL and Arnold splits which properly spread out muscle groups and my work outs at most take an hour and 20 minutes or less depending on whether I’m doing strength or hypertrophy focused training. See full list on liftvault. Most News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear! Then back down. I will however introduce squats slowly by substituting the kettlebell deadlifts every other workout as my back pain becomes better by time because of strengthening the lower back: 3:00 rest time Just do an upper-lower split, or 5/3/1, and tack on some hypertrophy exercises at the end. The strength phase is actually doing those main exercises. I do have access to a gym. As you may know this is an Upper-Lower split and has good emphasis on Strength compared to hypertrophy. Ofcourse hypertrophy not pr’s. I also want to put the focus to Hypertrophy for a while. Coming straight to the pros and cons: Pros: Well structured and follows a daily undulating periodization format. To sum up my question, would you recommend this app for a beginner/almost intermediate trainee (haven't been training for over 3 years at this point but would love to get back into it and I have more than 2yrs or practice before I stopped training) or would you recommend I turn to something else. I've somewhat gone back to that. Essentially hypertrophy outcomes are about equal across 5+ rep ranges close to failure. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! I know us calisthenics guys and girls (including myself) are pretty lazy when it comes to training our lower backs, but it's actually super important. This setup places the most high volume and fatigue inducing exercises at the end and allows us to maximize our strength/hypertrophy training potential before we get too tired. Fun to run with secondary Hello reddit! Im almost done with madcow 5x5, and so im looking to mix things up with a pure high volume hypertrophy program for the next 2-3 months. And a Barbell row would be the worst. When I started adding volume and heavy on my back workouts, I started looking bigger. Lots of the (highly debatable) views and methods of training (suboptimal for naturals) that are prevalent today date back to the 1970s and the rise of steroid-fuelled professional bodybuilding (even though steroids weren't unknown in the earlier decades). It was constructed based on an interpretation of his training volume landmarks article. Dec 29, 2023 · Dive into advanced techniques for back hypertrophy, covering training volumes, exercise variations, and periodization for building a stronger, more muscular back. Sets, reps, volume Now that I have been training mainly for strength for so long, my body feels wrecked and decided to switch back to more hypertrophy focused. So, have any of you run this, particularly the 3 day split? How is it? Did you get good progress? Is it enough to grow usual lagging muscles like rear delts, side delts, calves upper pecs etc? Can you suggest any better alternatives? Thanks. 5 years of training and if you specifically want to bring out the back then it would make sense to toy with the upper range of the recommendations. 5 split and hypertrophy are two things that don't go together. I work 12 hour night shifts 3x per week on a somewhat random schedule with the occasional overtime shift. I find that despite my interest in training a wide variety of athletic qualities, hypertrophy training is always something I circle back to with enthusiasm. 24 sets to failure is on the brink of overtraining, in my opinion, and it might hinder your body’s recovery. For natural lifters who have established a solid base of strength (intermediate level or beyond), what is the best approach for hypertrophy? I've read lots of different approaches regarding frequency, volume, and intensity. This wiki aims to answer just about any question you may have about hypertrophy training. Jul 21, 2024 · I do a variation of inverted rows on rings to hit my rear delts and some upper back muscles. So currently I am doing push pull legs 6x a week and I was wondering whether I should add strength workouts. I am curious what the folks here think about the app and RP's hypertrophy concepts in general. The program is meant to be run 5x/week, with 2 strength sessions back-to-back, and 3 hypertrophy sessions on consecutive days. This is assuming all the sets are of high intensity and with adequate rest. For example, Monday, Tuesday and Wednesday I do hypertrophy training and then Thursday, Friday and Saturday I do strength. I've settled on a split of legs/arms one day and chest,back, shoulders the next. 253K subscribers in the naturalbodybuilding community. A Guide to Science Based Sandbag Hypertrophy Training Hey everybody! I have been unable to work out for the past 15 months due to severe chronic pain developed throughout my spine. And bang : buck, time spent in gym, fullbody programs 3x a week could be a good shout. For the chin-ups, notice there's a range of 5-8 reps at 8-9 RPE. For the fun of it In magazine articles and on stage, fitness models and competitive body builders rely on "muscle pump" to "showcase" current muscle development. Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. As you can see, the time under significant tension can be vast for each training stimulus and this is what determines the method in which you run your hypertrophy program. If you’re trying to do a proper row with lats as the primary mover, I don’t see it being really effective. To medical professionals the results of following a "Training for hypertrophy" routine is called "Sarcoplasmic, muscle, hypertrophy. )? If your workout goal is about "Training of hypertrophy. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Any recent reviews? : r/naturalbodybuilding     Gaming Sports Business Crypto Television Celebrity Go to naturalbodybuilding r/naturalbodybuilding r/naturalbodybuilding This one isn't necessary either but it'll give you good overall neck hypertrophy similar to how people will use a row for overall back hypertrophy. Short: your protein synthesis only lasts 48-72 hours after each workout, which basically means on a 5 split that each specific muscle is only growing half of the week. ELI5: Is it better to do many reps, or lift heavy, when trying to build mass at the gym, and what effect does it have on your muscles biologically? Currently on break. The examples below use a 2011 tempo, here’s what that means: In comparison, hypertrophy training prioritizes muscle growth via the maximization of volume, which is not necessarily directly related to strength (and therefore the skill component of lifting strength). PHAT – Power Hypertrophy Adaptive Training (FREE) : Powerbuilding program that combines strength and hypertrophy development. His approach seems to be low Hypertrophy, the golden goose. Thanks for mentioning percher squats. Desertnord MOD Superman workout plan Video 5 day plan emphasizing chest, delts, and back 4 Apr 26, 2025 · Related: 4 Back Workouts for Muscle Hypertrophy (Top 13 Exercises) Getting Back in Shape with Dr. My lower back now can no longer hold back while I hammer my quads hard. Mike Israetel from Renaissance Periodization comments Best Add a Comment danny_b87 MS, RD, INBF Overall Winner • 6 yr. trueHow to Deadlift for Hypertrophy? Lots of people say that Conventional Deadlifts aren't for Hypertrophy. My goal is to gain muscle and lose some fat. To compensate, I have been consuming as much exercise science content as possible. Definitely on the powerlifting side of things myself though. Mike really stands by soreness and pump as indicators of hypertrophy or at least What do you guys think about Jeff Nippard's new Bodybuilding Program? Is it the best according to you for Hypertrophy? Has anyone used the RP Hypertrophy App recently? Been looking for reviews, but the best I can find is still from 4 months ago and I know they are constantly updating. Or for people to tell /u/WeaponizedSleep to eat more. The difference is that one focus on maximal intensity and the other one focuses on maximal volume. ) but I feel like my arms haven't grown proportionally. 10 votes, 13 comments. If combining these programs, be sure to reduce the bicep work in the Arm Hypertrophy Program by 50% initially and carefully assess your own recovery moving forward. More advanced lifters will probably be on the upper end of that range. What is hypertrophy? Hypertrophy is the enlargement of tissue (like muscle) from the growth of its component cells. Mike Israetel has been posting a pretty awesome series to his blog about volume recommendations for each muscle along with tips and tricks on how to train them effectively. I've found the best for hypertrophy is working more frequently, more volume, less intensity. " Partial range of motion repetitions for any of the exercises you mention would work. Imo rotating styles of training has its benefits. chest for 40 minutes, biceps for 15 minutes and abs for 5 minutes. I’d say that upper back may not be everyone’s limiting factor, and that there may be ways to load the lift such that your quads fatigue before your upper back (lighter load, higher reps), although that may result in your GPP/cardio fitness being the limiting factor. If you like full body and don't wanna spend ages in the gym, I have a recommendation! A program that worked really well for me was, was crazy fun As Dr Mike Isratael said in his hypertrophy notes, his biceps blew up after doing biceps 4 days a week and not having a devoted biceps day. What do you think? Used to workout frequently, but quit for 2 years because of university. But how can this be true? How can you train biceps with the same amount of exercises per session as back? The biceps have two main parts, while the back has . r/naturalhypertrophy: Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. Basically you can skip the supplemental work (usually being on a leg day) if your back isn't lacking. wiki for help with common questions. It’s very hard but without hurting my low back so I see it as a fun challenge. 5 years and I moving from greyskull to this program and I am really excited to try it out! People who have used exercises to widen/thicken their neck, how long did it take to grow roughly? The pullups are quite difficult, usually at the end of my workout my back is quite fatigued, and i've even had a few people tell me my back is starting to look a lot more defined. If your sets are dipping below 15 reps then you're definitely going to have to lower the weight. All splits are just ways to manage fatigue, volume, intensity and frequency. 56 votes, 71 comments. trueThe exercises you do for strength and hypertrophy any muscles is the same. Also the hypertrophy templates have a clear powerlifting bias, resembling more of an off-season powerlifter's training template than an actual bodybuilding program. Many of the most highly regarded coaches provide conflicting approaches. Strength training compliments hypertrophy very well obviously, when body builders find themselves hitting plateaus or walls strength training tends to be the best at breaking through because it shocks the nervous system sufficiently while also providing high synergy with your hypertrophy training. I'm halfway through it right now and really enjoy it while also seeing a lot of fat loss while maintaining strength. If you want ab strength, focus on maximal intensity. You can even add sets to your strength exercises to "burn out" for hypertrophy. 2. Muscle: My First 14 Days 4 Upper-Body Hypertrophy Workouts (11 Best Exercises) In a Nutshell—The Best Back Exercises for Growth: Tested and Proven Building a strong back doesn’t require endless exercises or overly complex routines. So read through and learn what the best evidence-based coaches and researchers recommend for hypertrophy. I tested Myo-Reps a while ago and liked the fact that it is quite time-saving and integrates quite well with the body weight exercises. How to strengthen lower back for advanced athletes without weights? guys I'm 6ft 85kg I'm wondering if there are any exercises/methods to really strengthen my lower back other than training legs with weights or deadlifts (wrecked my back a little bit on deadlifts and not too keen on doing it again). However, I'd like to know your opinion regarding the best horizontal pulling exercise for upper back (basically traps, rhomboids, rear delts) hypertrophy. I ran SBS Hypertrophy otherwise for a total of 21 weeks last year. goal Develooping mind-muscle connection in the glutes, getting stronger in the posterior chain (glutes, hammies, lower back). Jan 19, 2024 · So, whether you're just starting your back training journey or looking to enhance your existing routine, these exercises and tips will help you achieve maximum hypertrophy and a stronger, more muscular back. Please see the r/Fitness Wiki and FAQ at https://thefitness. Since it's only 50 minutes to 1 hr a day, I divide my workout to target eg. I'm 167lbs, 5'5, 17 year old guy. I am currently running a Push-Legs-Pull split and can't seem to figure out how to program the Conventional Deadlift (or whichever On back day I finish with Forearms and I have lots of exercises per workout (Leg day had 3 Quad and 2 ham/glute exercise) Ik this is old lol Reply reply More repliesMore replies user29cb672 • And what structure would you use for lower body Reply reply kooldrew • Leg curl Quad compound Single leg movement Hip hinge Leg extension or Adductor I m trying to find 4 exercises to target my entire back. I imagine it is because hypertrophy work can coexist easily within various forms of training. I’ve been progressing really consistently for years with 8-16 sets per major body part per week. Posted by u/Kyle_Fairbankz - 2 votes and 4 comments Glute focused back extension (torn between this and hip thrust) RDL with DBs Elevated reverse lunge with barbell Source: Did this workout yesterday and it’s the first time in awhile my booty felt that on fire. What's your take on deadlifts for hypertrophy ? What is the rep range of your deadlifts ? Aug 4, 2023 · The hypertrophy spreadsheet is based on the principles discussed in the article, though the spreadsheet is in no way affiliated with Mike Israetel. A place for for those who believe that proper diet and intense training… Mar 3, 2025 · Brogains 10 Week Powerbuilding Program Metallicadpa 6 Day PPL (aka Reddit PPL) These workout programs have hypertrophy as one of their primary training goals. I especially like Mike's take on volume, MRV, and MEV. Can anyone suggest me some? For example, the difference between oxidative hypertrophy and neuroendocrine hypertrophy is shown below. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Keep it simple is always my advice. I am a beginner though (bench is about 150lbs x 1 - for reference). Block periodization is applied in most sports and you should do it too. 7K subscribers in the naturalhypertrophy community. Then a core idea for me is to centre my back training around Barbell Row or a T-Bar Row. You will learn how to build an amazing program for yourself and dispel a lot of bad training and nutrition information. I have found the following split to work well for hypertrophy training since it spreads the workload fairly evenly among the 3 days and is centered around training opposite muscle on most days which is kind of a nice feel during the workout. If you want ab hypertrophy, focus on maximal volume. Hypertrophy based Myo-Reps full body workout routine based on RR Hi, I'm doing the RR since about half a year now and I'm pretty fit. My question is, can I stimulate back growth by doing 30-40 minutes of Back exercises twice a week? Here is an example of my typical back day routine: Tuesday - Back and abs (40-45 minutes of back exercises)Pull Ups - 15-20 sets As for bodybuilding i've trained several different programs. You can try any sort of neutral grip horizontal rows to target the mid back and the lats. What Are the best glutes workout rutines? how long would it take to grow my derriere? and how often do i need to workout this area per week? Training, previously: ran SBS Hypertrophy or just did whatever in the gym. Why call it a «chest and back» day, if it’s an upperbody workout? I get the premise that you work shoulders/tri through most chest exercises, and bi/rear delts through back exercises but let’s call it for what it is; an upper body workout. How do you all set your days up? 💪 Dr. I really like pull ups and bent over barbell rows, but I dont know what other 2 exercises to include on my workout. most people here are probably going to avoid it for the reasons they're stating - these guys aren't necessarily going for strength, and I won't disagree with what they're saying - big deadlifts will absolutely drain your energy like nothing else. Deadlift at least once a week, some of your hamstring workout should also be targeting the back somewhat e. Reply reply more repliesMore replies overnightyeti • i like seated leg curls but they have to be light enough, 10+ reps, otherwise I start using my lower back to hump the seat Reply reply More replies Zelion14 • seated produced more overall hypertrophy but the lying leg curl produced more Sartorius hypertrophy Reply reply More replies Well, Renaissance Periodization says that the hypertrophy phase should be exercises that build the most muscle in order to make the main exercises better. If you have not checked them out already I highly recommend doing so as there is a lot of good information in The most generic “evidence-based” advice is 10-20 weekly sets per muscle group. Starting a hypertrophy focused workout plan as a beginner. You have time for only one back exercise. PROS: Provides the best The benefit to hypertrophy from sets has been shown to plateau around 6-8 sets per muscles group per session, or 12-24 sets per week. I work a labor job in the summer and camp 16 days of the month so I don’t program during that time and train for fun / do what I can to maintain strength. For some time now I've been doing some serious thinking about back training (for hypertrophy), specifically about the role that rows play in it, the conventional split between horizontal and vertical pulling and whether there's some dogma behind it. I would recommend being very cautious when combing the Back and Arm Hypertrophy Programs however as the biceps may become overtaxed. Jun 23, 2025 · Here are 5 back workouts, each with a different goal: strength, hypertrophy, strength & hypertrophy, bodyweight-only, and dumbbell-only. And although i have seen some muscle gain in my back, i feel like im lacking in terms of chest gains recently. This indicates I want you to do what's Aug 23, 2023 · This 4-day program will help intermediate and advanced trainees gain size and strength. With 1. A place for the pursuit of physical fitness goals. I found myself going back to his hypertrophy guides on youtube and thought it would be helpful to have all the information in one easy to access place, so I made a spreadsheet. Everyone is different though, so do keep track of your lifts and adjust your training volume accordingly. This wasn't because power and strength training caused hypertrophy--it was because having to learn optimized technique for weightlifting and powerlifting taught me to focus on actually hitting the muscles I needed to hit, and identifying the weaknesses that hamstrung my lifts forced me to do accessories to bring them up. Whatever method you chose you'll need some form of periodization to prevent overtraining and constant progress. Back is the probably the most confusing for me and hardest to grow. So should I do it and can I do it ? Horizontal rows and leaned forward shrugging exercises contribute to the upper back and mid back thickness the most. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. The overall consensus seems to point to one of these 4 exercises: Barbell bent over rows. Below I have made a quick table with all his recommendations and a link to each post for more information. tbth aujc xurs wmprwj thhumlna viw bqbnw jmzrp qtygnx fhxp