Right /fit/, let's open the debate. What is the best hypertrophy

That's because most of the internet assume you aren't retarded enough to not figure it out by yourself

>>41178061
PPLPP

>>41178061
Do PHUL. It's the most patrician intermediate program.
I would try to tweak it a bit and replace some things though. Would you like my modified version?

>>41178125
I'd be very interested. I have tried the J.O.H. program Frank Yang used for a while to bulk with great results, but the upperbody hypertrophy day was just too much. I was in the gym for the better part of two hours.

>>41178109
This speaks to me too.

>>41178125
Yes

>>41178125
>>41178159

>Day 1 Upper Power
Bench 4x3-5
DB Incline Bench 4x6-10
Bent Over Row 4x3-5
Lat Pull Down 4x6-10
OHP 4x5-8
BB Curls 4x6-10
Weighted Dips 4x5-8
Skullcrushers 4x6-10

>Day 2 Lower Power
Squat 4x3-5
DL 4x3-5
Leg Press 4x10-12
Lying Leg Curl 4x6-10
Calf Raise 3x10-15

>Day 3 Upper HT
Incline BB Bench 4x8-12
Flat DB Bench 4x8-12
Pull Ups or Chins 4xf
Bent Over DB Row 4x8-12
Shrugs 3x12
DB Shoulder Press 4x8-12
Side Lat Raise/Rear Delt Raise 3x12 (Superset)
Incline Curl 4x8-12
Cable Tricep Extension 4x12

>Day 4 Lower HT
Squat 4x8-12 (this used to be front squats and by all means do them if you want they are great for quads but i just do regular squats now since i sprained my wrist doing front squats)
Lunges 4x8-12
Lying Leg Curl 4x8-12
Calf Raise 3x10-15
Goodmornings 3x12
Hip Thrusts 4x10

Now there's no ab routine in PHUL but heres what i do after my lifts since you need a strong core:
Dragon Flags 3xf (do ab wheels if you have trouble doing these first or just tuck your knees in until you can have your legs fully extended)
Knee Raises 3xf (raise them high enough so that your ass is exposed)
Cable Crunches 3xf
Cable Side Bends 3xf

what are good routines when i want to get into advanced?

>>41178388
Thanks, Anon.

I just shook my body to match my genetics. I don't need to no fucking routine god damnit.

>>41178061
the one that works best for you.
there's no one size fits all.

Biceps, Rest, Abs, Push, Pull. !

>>41179049
You make your own because you're a more advanced lifter than most and at this point know what you specifically need.

Intermediate should really be the same. I think people include themselves in intermediate a bit too quickly.

>>41180571
nah, intermediate just means that you can't progress faster than weekly.

>>41178061

10 sets of 10

>>41178388
How the hell do you do so much

>>41180877
It's not that much

>>41180877
most of those are meme exercises you can finish 3 sets of in like 15 mins, the only stuff that should really slow you down is barbell compounds

>>41180877
It's hypertrophy you don't kill yourself eith every lift.

>>41181145
if it's hypertrophy you need to push yourself until you get every last rep out of you or else you really arent doing anything

>>41181145
>>41181968
this is the fucking problem, no one agrees on how to get big

shorts rests, failure every set, failure last rep last set, low reps, high reps, lots of sets, lots of exercises, volume is all that matters

i've heard all this shit loads of times, no idea who's right

>>41178109
the best