Looking for advice on my hypertrophy workout.

[Danger_Dave]

How many calories is that diet? Doesnt sound like enough calories IMO to promote hypertrophy.

The only split you will want to do is upper/lower or push/pull. Otherwise keep it at a fullbody. Hypertrophy is best achieved with rep ranges around 8-12 at 75-80% of 1RM. Strength is 1-5 at 90%+ of 1RM.

Based on your split routine I would suggest you switch to the above. If you are doing 5x10 for 3+ exercises, then more weight is needed. With heavier weight comes less reps (ie, 3x10 or 4x8).

Bent over rows are essential to building a strong back. Where is the deadlifting?

Oh I forgot to put deadlifting on there actually. They are on the leg Days with the squats. Can I just switch my sets down lower with more weight but keep my splits? I don't really want to do a fbw 3x a week I'd rather just split it into upper and lower if I have to. How would you put my workout together based onth e excersizes I've listed?

BTW I'm missing bench press in my list, but thats just because I'm substituting chest press in for a month or so to build up stabilizer muscles. I'm not just ignoring bench.

Edit
I'm pretty sure I've got at least 3200 calories a day.

 

[tonymcclellan]

Hi everyone,

All excersizes are 1 minute break inbetween each set.

Day 1
Chest Press 5 x 8
Shoulder Press 5 x 8
Chest fly on cable machine 5 x 10
Lateral raise 5 x 10
Tricep pulldown on cable machine 5 x 8

Day 2
Box Squat 5 x 8
Calf Raise 5 x 15 45 second break
Leg press machine 5 x 8
Calf press machine 5 x 15 45 second break
Hamstring curl 5 x 12

Day 3
Incline Hammer Curl 5 x 8
Shrugs 5 x 20
Across chest hammer curl 5 x 8
Bent over rows 5 x 10

Day 4
Chest Press 5 x 8
Closed Grip Incline Chest Press 5 x 8
Tricep press (face smasher?) 5 x 8
Chest fly on cable machine 5 x 10

Day 5
Same thing except with parallel squat instead of box squat

Day 6
Lat pulldown 5 x 10
Upright Row 5 x 10
Dumbbell curl 5 x 8
Shrugs 5 x 20
Reverse Curls 5 x 8

Day7
Break Day

Based on the exercises you have listed, I would remove everything in red.

I think you would benefit most from a push/pull split.

Day 1
Squat
Chest Press
Shoulder Press

Day 2
Deadlift
Bent Over Row
Pull Up

Seriously that simple. Of course that is not that fun right? Im getting ready to put together my own split so Ill shed some light on what it may look like.

Workout 1
Front Squat
DB Chest Press
Push Press

Workout 2
Deadlift
Seated Cable Row
Pull Up

W3
Lunge or Step Up
Incline BB Press
Chek Press

W4
Snatch Grip Deadlift
Bent Over Row
Mixed Grip Lat Pulldown

Simple Right. Our goals are not the same so our rep/sets would not be the same.

 

[tonymcclellan]

Edit
I'm pretty sure I've got at least 3200 calories a day.

Pretty sure is not the same as sure. Many people OVERestimate their calories, and if you are, you'll seriously hinder your goals.

 

[Danger_Dave]

how many calories do I need? I'm 15, 5'10" and 170 pounds. probably 18% body fat.

 

[tonymcclellan]

What was your bodyfat before you lost those 30lbs?

A simple estimate for gaining is 16-18 times your bodyweight in lbs. Im not saying 3200 is too low, Im saying MAKE SURE you are actually eating 3200.

 

[Danger_Dave]

What was your bodyfat before you lost those 30lbs?

A simple estimate for gaining is 16-18 times your bodyweight in lbs. Im not saying 3200 is too low, Im saying MAKE SURE you are actually eating 3200.

I don't know, but I was a pretty fat kid 30 pounds ago. Some of it was muscle though as my max out at bench was about 195 before losing weight, I can't do that anymore.

 

[bipennate]

How many calories is that diet? Doesnt sound like enough calories IMO to promote hypertrophy.

The only split you will want to do is upper/lower or push/pull. Otherwise keep it at a fullbody. Hypertrophy is best achieved with rep ranges around 8-12 at 75-80% of 1RM. Strength is 1-5 at 90%+ of 1RM.

Based on your split routine I would suggest you switch to the above. If you are doing 5x10 for 3+ exercises, then more weight is needed. With heavier weight comes less reps (ie, 3x10 or 4x8).

Bent over rows are essential to building a strong back. Where is the deadlifting?

Based on the exercises you have listed, I would remove everything in red.

I think you would benefit most from a push/pull split.

Day 1
Squat
Chest Press
Shoulder Press

Day 2
Deadlift
Bent Over Row
Pull Up

Seriously that simple. Of course that is not that fun right? Im getting ready to put together my own split so Ill shed some light on what it may look like.

Workout 1
Front Squat
DB Chest Press
Push Press

Workout 2
Deadlift
Seated Cable Row
Pull Up

W3
Lunge or Step Up
Incline BB Press
Chek Press

W4
Snatch Grip Deadlift
Bent Over Row
Mixed Grip Lat Pulldown

Simple Right. Our goals are not the same so our rep/sets would not be the same.

That about does it! Dave, listen to Tony, because he hit it dead on: if you're an athlete, then you should be training like one, too, not like a bodybuilder. Splits like yours will work for a while because anything will work for a while...that doesn't mean that it's a good idea or that it should be used. Weight/intensity > volume any day, unless you're a bodybuilder on drugs, and then it doesn't matter. Since you're not a bodybuilder and I will presume not on drugs (don't be!), following a body builder-like routine will give you limited results in the long run, and can potentially produce all kinds of orthopedic issues from musculoskeletal imbalances in the future.

 

[JTRN]

I think you'd see better gains if you added a protein shake (if you can afford it). You already do a good job splitting up your meals though, that is excellent. The biggest gains in my life came (1) when I learned how to work out for real--went from 170 to 190 (at 6'2'') (2) when I graduated with a job and could afford real food like milk and such--went from 190 to 200 (3) when I got a few promotions and could afford protein powder--to current weight of 210. I've never carried much body fat, so all the gains were lean mass. If you have more questions I can help. If you don't mind, would you post under one of the posts in my site? I can guarantee that I get back to you then. I realize its full of bad links now, but I'm trying to up my page rank for search engines. In a month or so, I'll hopefully be legit. Don't forget about the pullups--they will really widen your back. Thanks!

 

[Danger_Dave]

Based on the exercises you have listed, I would remove everything in red.

I think you would benefit most from a push/pull split.

Day 1
Squat
Chest Press
Shoulder Press

Day 2
Deadlift
Bent Over Row
Pull Up

Seriously that simple. Of course that is not that fun right? Im getting ready to put together my own split so Ill shed some light on what it may look like.

Workout 1
Front Squat
DB Chest Press
Push Press

Workout 2
Deadlift
Seated Cable Row
Pull Up

W3
Lunge or Step Up
Incline BB Press
Chek Press

W4
Snatch Grip Deadlift
Bent Over Row
Mixed Grip Lat Pulldown

Simple Right. Our goals are not the same so our rep/sets would not be the same.

It's seriously that simple? Will I still gain mass from that routine? about as quickly as I am in my current routine? I mean I believe you and all, but just 3 exercises all focusing on different muscle groups a day doesn't seem as if it'd help me as much. Will it still help for my hypertrophy?

More importantly, what should my sets and reps and rest time be for those excersizes and how often a week should I repeat these days. Thanks in advance!

Ahh, one more thing, the reason I'm going for hypertrophy is because I want to build size, then strength and power later and eventualyl explosiveness because I'm a shot put thrower. Is this a logical, path?