Hypertrophy Phase

[Hoofy]

Hey all,

I have been doing some basic strength training for the last 2 and a half months. At first I started with a general all body workout and have in the last 4 weeks split the program into chest/triceps and back/shoulders/biceps.
In the first phase I was completing 4 sets of 15 and now am doing 3 sets of 12 but have included more isolation exercises into my workout.

Pretty shortly I am keen to introduce a 6 week program that focuses on hypertrophy but I want some advice on the best way to do this.

Do I have to push myself so hard that I need a spotter at the gym?
Should I keep my split program and just increase the weight to complete 4 sets of 8 reps?
I have recently started to take Whey protein after a work out......is it more beneficial to take prior to the workout during a hypertrophy stage?
What do you recommend in terms of rest/exercise ratio during a session?

I usually head to the gym 5 times a week (usually all weekdays).

Any advice or details of your experience would be appreciated!!!!

Thanks

 

[evolution]

If you are in the 12-15 rep range then you're already working on hypertrophy and not strength.

 

[Dominiej]

protein is best taken after a workout.
About 30 minutes after.

 

[Hoofy]

I seem to remember reading a lot of stuff that recommended a program of 4 sets of 8 reps to put on the most muscle. I thought anything between 12 - 15 reps was working on strength. What rest period in between sets do you guys recommend and are there any benefits with supersetting some exercises?

 

[Hoofy]

????

Anyone have anything to add?

 

[evolution]

Go look at my response in your bodybuilding section thread

 

[Champr23]

I think the truth is you'll get results from 2X5(heavy compound) --- 3X12--- 4X8--5X5 etc.. just as long as your pushing yourself each workout and you 'feel it'. Just make sure your doing enough compound movements to challenge your entire system.