What’s the best program for hypertrophy? I just need to get and follow a straightforward plan.
What’s the most effective plan you’ve followed?
Whats the best program for hypertrophy? I just need to get and follow a straightforward plan.
What’s the best program for hypertrophy? I just need to get and follow a straightforward plan.
What’s the most effective plan you’ve followed?
Reddit PPL
Post
Read the sticky. There is no single routine or program that works for everyone. You might not feel like your body is responding to it or you might just not like it or it may not fit your schedule very well. Some people go with a marathon session once a week - it's not optimal, but it should cause growth. For others they need to train a small amount almost every day and just taking days off for rest. Some like all body, others split things up.
Best on average
Upper Day
Rows 4x8-12
Bench 4-8-12
Weighted Pullups 4x8-12
Superset
OHP 4x8-12
Skullcrushers 4x8-12 superset curls 4x8-12
Abs superset side raises 4x10-20
Pec dec machine chest fly ss rear delt fly 3x15-20
Lower Day
RDL 3x5-8
Pullups 3x8-12
Squat or leg press 4x10-15
Ham curl ss Ab machine
Thx kings
Assuming youre a newbie try starting strength or stronglifts first, Full body 3 times a week. Run it for a couple of months then switch to PPl or upper lower or 5/3/1 boring but big. You could even try bro spliys. Monitor your progress, take pics and measurements at the start and end of every month. See what works for you. Eat enough calories including getting enough protein and rest. Good luck anon and enjoy the journey
Unironically Blaha’s ICF 5x5 is a good place to start
brosplit pleny of volume training to failure
do your basics and then lots of accesories
also doing legs just once per week means you wont become a t rex
>5/3/1 BBB Beefcake
>5/3/1 Building the Monolith
>Deep Water Beginner
>Deep Water Intermediate
>Average to Savage 2.0
>Gamma Bomb
Pick One
before pic is much more fuckable
gay men are obsessed with underage boys and it's sickening
Ikr? One of my extremities just threw up all over itself, presumably because of how sickening it is.
literally any program that focuses mainly on bench, squat and deadlifts.
Dont waste your time with isolations except for biceps and triceps.
Don't do this. Do an actual bodybuilding program, not a powershitting one, this shouldn't need to be said so often nowadays
You got to figure this shit out yourself past the soaking wet nooby phase.
steroids