Swain's Muscular Hypertrophy

[louden_swain]

Hello everyone. I recently started phase I (muscular hypertrophy) in my training program. I will use phase one until the beginning of March, then phase II will be started. Phase I emphasizes volume training (each set 60 to 70 percent of max).

Here is my current routine:

Phase I - Muscular Volume Increase Size of Muscle Fiber

Day 1 - Chest and Arms (60 to 70 percent of max)

Incline Dumbbell Presses - 4 x 10
Decline Barbell Presses - 4 x 10
Parallel Dips - 4 x 10
Lying French Presses - 4 x 10
Barbell Curls - 4 x 10
Wrist Curls - 4 x 10

Day 2 - Legs and Abs

Squats - 5 x 10
Leg Presses - 4 x 10
Leg Extensions - 4 x 10
Lying Leg Curls - 4 x 10
Seated Toe Raises - 4 x 10
Standing Toe Raises - 4 x 10

Day 3 - Back and Delts

Seated Barbell Presses - 4 x 10
T-Bar Rows - 4 x 10
Seated Pulley Rows - 4 x 10
Wide Grip Pull-Downs - 4 x 10
Deadlifts - 4 x 10
Up Right Rows - 4 x 10
Barbell Shrugs - 4 x 10

Phase II - Strength & Power Cycle, 5 x 5 at 85 to 90 percent of max
Phase III - Peaking Cycle, 5 x 3 at 90 to 95 percent of max.
Phase IV - 1 week layoff, then repeat cycle.

 

[NWinters]

nice routine, i wish my gym had a t-bar

 

[solidj55]

Good routine man. I wish I had more time to lift right now lol. I need some of those damn Power Blocks at home for those late nights I have to work when my gym is already closed.

 

[NWinters]

Good routine man. I wish I had more time to lift right now lol. I need some of those damn Power Blocks at home for those late nights I have to work when my gym is already closed.

no shit, i hate working the afternoon shift, id rather much lift after work but noooooo my gym has to close!!!!


and i feel more awake when lifting after work rather than before.

 

[solidj55]

I hear ya bro. I work 6am to 6pm 2 days on 2 days off. But sometimes I end up staying way later and the gym is already closed and plus on my off days I end up going in sometimes as well. I cant get up and go before work because its not open until 5:30am. Really sucks. I need some damn Power Blocks lol. I dont use barbells anymore(except on exercises that dont require spotters).

 

[spatts]

LS, can you contrast "power" and "strength" as they apply to your phase regimen?

 

[louden_swain]

LS, can you contrast "power" and "strength" as they apply to your phase regimen?

Spatts, this is a good point. Strength and power are the same thing. I should have worded it different such as phase III peaking.

Power = Strength + Speed

Really phase II and III help strengthen the enlarged muscle fibers. I guess, phase III helps prepare for maximal output (peaking) near a 1 rep max. Really the only difference between phase II and III is a couple of reps difference and the percentage of max weight used.

Sorry, I didn't mean to confuse you.

LS

 

[edgecrusher]

Your current routine looks good, but I think you should have a few more variables between phase 2 and 3. If power is a goal over strength, you should incorporate movements that utilize both speed and strength. Therefore explosive movements such as the olympic lifts would be of benefit to you. By the way, are you involved in some type of sport?

 

[spatts]

Power = Strength + Speed

LS

You didn't confuse me...I was just looking for you to say exactly that.

 

[Legion Kreinak2]

I never understood how doing more volume will stimulate more size gain than less volume with much heavier weight will go more for strength (the 5x5).

Routine looks good though, Louden.

Oh and also, what's your plan for the 5x5? Like, what's it gonna look like? I mean, if you do one of the many variations, you can make your accessory lifts more volume, and keep the compound moves as 5x5 and get both strength and size at once... right?

 

[solidj55]

I would say do the volume phase, then the 5x5 phase, the instead of 5x3 go with 8x3. Just my .02

 

[gettinlarger]

nice routine, i wish my gym had a t-bar

T-Bar rows can be done by lying a barbell in a corner of the gym. Load the side sticking out with a few plates. Straddle the bar, and row!

Swain, looks great man. Keep us all posted. I'd like to see how this works out for you.

 

[louden_swain]

So far this has been really tough!!! My weights have been decreased significantly, but this is OK. I am used to training to failure with low reps, but this does not apply towards the hypertrophy cycle.

Right now, my muscles are gorged with a tremendous amount of blood and my physique looks bloated.

Volumize!!

 

[DrBones]

Swain,
I thought you usually preached barbell inclines?? What made you choose incline dumbells over barbells? Fuller contraction and more ROM? or just time for a change?

I've switched back to barbell since so many people here were preaching it for the last couple of months and have been noticing good gains since...

I'm sure when/if i switch back to dumbells in a month or so the same thing will most likely happen...

Just curious what your thoughts are

 

[louden_swain]

Swain,
I thought you usually preached barbell inclines?? What made you choose incline dumbells over barbells? Fuller contraction and more ROM? or just time for a change?

I've switched back to barbell since so many people here were preaching it for the last couple of months and have been noticing good gains since...

I'm sure when/if i switch back to dumbells in a month or so the same thing will most likely happen...

Just curious what your thoughts are

Yes, I felt it was time for a change. I want to strengthen extra stabilizer muscles around the shoulder blades. Right now, I am using a 45 degree incline (rather steep by most standards). I feel that this angle is best for developing the pec/delt tie in, plus it develops additional muscle along the collar bone. As for decline presses, I am specifically working on technique. I am lowering the bar to the lower pec/sternum then pressing straight up instead of pressing the bar until it is over my eyes. Since I am a bodybuilder, my elbows are flared and my forearms are kept perpindicular to the floor. I still feel a lot of stress in the delts, but it is not a negative stress.

If you are making good progress with the incline barbell press, then stick with it for a while. In a few weeks, swith to dumbbell work. Sounds like things are working good for you.

 

[DrBones]

Swain:
Sounds good.. I believe dumbells have there benefits as well.. was just curious what your thoughts were...
I intend on continuing to use incline barbells at least until the beginning of feb... if the gains keep coming I'll hold on to it until march... Just have to wait and see
Thanks