What is this hypertrophy thing?

>>36611060
PPL

>>36611060
PPL

>>36611188
>>36611166
So far that's the only thing I've really been checking out.

No cool routines out there? Shill me your shit - this is your chance.

>>36611060
I'm going to sound retarded here I'm sure, but I also work out mostly for hypertrophy. What I do is simply pick areas I want to exercise. For instance I do upper body/lower body splits and I make sure to work each muscle group with isolation at least once a week. Basically what I did was download a workout tracker and simply pick exercises per body part I want to work on. Of course I've incorporated the compound lifts into my routines, I still deadlift, squat and OHP but after those it's all accessories.

>>36611060
is that you in the OP? that looks amazing considering its strength/powerlifting

>>36611827
Did I forget to mention I'm on dbol

>>36611846
just dbol?

>>36611060
hypertrophy = fake bloated balloon muscles

>>36611779
Same here

File: 1454947738891.jpg (184KB, 960x720px) Image search: [Google]

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i like this
i learned how fun accessories are

>>36611827
That is me in the OP. I played sports and have been relatively fit my entire life, so that probably adds to it. Played football and wrestled, and now I'm in the military so I stay fit. I'm not like most /fit/ posters who lift an hour a day 3 times a week and wonder why they are not super asthetic.

>>36611846
>>36611860
That was not me. I am not on anything except protein powder.

>>36611885
Not trying to shit on you, but this seems a bit too beginner. I mean, I already squat 3 times a week in my powerlifting routine, and on my volume day I am doing 5x5.

>>36611815
>>36611878
I've thought about doing a bodypart split, but PPL seems like it would be more fun.

>>36612591
wait, so you legit look this good with just protein powders and power lifting? Pretty motivating to be honest lol

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>>36613028
Yeah. Like I said, I was never a sedentary dude who started from nothing. But progress in this pic is from runner/bodyweight fag to powerlifter.

>>36613159
how long have you been training?

>>36613159
Impressive. I'd have guessed you did a cycle or two with those delts.

>>36613028
You're an idiot dyel if you believe him.

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>>36613193
Lifted on and off a lot, just doing random bro stuff in the gym. Probably approaching 2 years sticking to actual programming.

>>36613200
Nope. They are pretty juicy for a natty, but I think the angle of the photo plays them up a bit there.

>>36613215
Or you just suck, man. I've been active all my life, and the only actual lifting programs I have done besides brosplits off and on are SS and TM. I do a 4 day TM split with accessories at the moment.

>>36613231
Jesus christ, awesome job man

I'm a /fraud/ regular. Have some balls and tell the truth you attention whoring faggot, its clear as day if you're not a noob

>>36613293
lmao not sure is you're actually serious or not

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>>36613293
I'm the same size in this picture as in >>36613159. The way I'm flexed and the angle makes a big difference.

If you don't think pic related is achievable natty, then I'm sorry for you.

>>36613231

What does your TM split look like? I've been running an upper/lower split while I recover from a hamstring injury, been looking to use TM once I'm fully healed

why not split your routine into hypertrophy upper strength lower, OP? that's what I do.

>>36613231
I ran a 4 day TM split for a while. Made great bench and press gains, but I eventually got to where I couldn't both bench and press twice a week anymore. I'm older though.

>>36613322

Monday
>5x5 bench
>3x5 OHP
>3x5 bent over rows
>3x5 weighted pullups
>garbage time - usually I do face pulls, maybe some tricep work

Tuesday
>5x5 squat
>work up to a decently heavy 1x5 deadlift
>4x12 calf raises
>front squat holds for 4 sets of 15 breaths (core)
>usually some sort of bicep lift

Wednesday
>rest

Thursday - active recovery
>3x5 close grip bench at 80% mondays work weight
>2x5 squat at 80% or sometimes 3x5 lighter front squats
>3x3 or 3x5 depending on weight of either deficit deads, pause deads, or stiff leg deads
>3x5 weighted pullups
>always finish with dumbbell shoulder raises and rear delt flies

Friday
>rest

Saturday - intensity

>1x5 or 5x1 for heavy bench, squat, and deadlift
>shrugs
>whatever bullshit I still feel like doing - maybe a curl

>>36613347
I guess what I'm really thinking about altering are my rep schemes and doing more isolation volume. As in doing more than 5 of compounds etc. I'll probably end up doing ppl.

>>36613350
I'm starting to plateau pretty hard myself.

>>36611885
sry for noobness, but why bench again (incline/ dumbbell) when you already did it for strength?

>>36613372
Mirin name roll Candice G

>>36613372
>
Candice GAINZ

>>36613464
>Myron Woods
>mirin wood

>>36613464
>>36613619
kek

I see hypertrophy as more frequency, with full body workouts. Varying your exercises every few weeks or trying different grips.

Use different rep ranges too from 5 all the way 15-20.

Using different rep ranges will rip your shit up and cause serious gainz. Right now I'm doing Layne Norton's PHAT. Power hypertrophy adaptive training. Strength lifts early in the week, higher rep range hypertrophy work later in the week. I've been lifting for 2 years and for some reason I'ts like I'm getting beginner gainz all over again

>>36611060
Where are you from?

This is what I do. Mixture of DUP and PPL. I'm temporarily not benching because my pecs are way ahead of everything else. Squats are still 3x5 because I was injured from soccer and couldn't do them so I lost a lot of strength.

Basically the first couple of exercises undulate daily so 3x12 on day 1, 3x8 on day 2, and 3x3 on day 3. Get some strength and hypertrophy, but more focused on the latter. The second part of each day (bar day 4) is focused on either legs, push or pull as one would expect.

>1 - "Legs"
Squat 3x5
OHP 3x12
Lunges 3x8-12
RDL 3x8-12
Leg Extension 3x8-12
Leg Curl 3x8-12


>2 - "Push"
Deadlift 1x5
OHP 3x8
Weighted Dips 3x8-12
Tricep pushdown 3x8-12
Lateral raises 3x15-20

>3 - "Pull"
Squat 3x5
OHP 3x3
Pullups/chinups
bent over/pendlay rows
Rear delt fly machine
Curls
Shrugs

>4 - Play Day/Hypertrophy
Box Jumps
Pullups
DB snatch 3x6
Rear delt flyes 3x8-12
Overhead tricep push 3x8-12
Tricep pushdowns 2x15
DB Curls 3x8-12
DB curls 2x15
Shrugs 3x8-12

>>36614469
Pajeet

>>36616191
USA

>>36616335
Do you do ABCDxABCD... or do you take two days to rest? I'm not sure how much volume is too much. I feel like all of these (barring super beginner stuff) BB routines I find online are aimed at people on gear.
That does look fun, though.