Hypertrophy Training

Hypertrophy

(Lean Muscle Growth)

Load Reps Sets Rest

60-80% 10-12 2-4 1-2 Minutes rest BTW sets

Ø Hypertrophy means muscle growth (to become bigger)

Ø Select one compound and one isolation movement exercise per body part

Depending on the results after screening your client, a typical Hypertrophy program may look like the following.

Exercise Type
Load
Reps
Sets
Rest

1. Warm up

Bike, Rower, Stepper, Walker etc.

2. Squats or Leg Press

60-80% 1RM
10-12 reps
3 sets
1-2 mins rest

3. Leg Curl

60-80% 1RM
10-12 reps
3 sets
1-2 mins rest

4. Pec Deck

60-80% 1RM
10-12 reps
3 sets
1-2 mins rest

5. Flat Dumbell Bench Press

60-80% 1RM
10-12 reps
3 sets
1-2 mins rest

6. Lat Pulldown

60-80% 1RM
10-12 reps
3 sets
1-2 mins

7. Seated Row

60-80% 1RM
10-12 reps
3 sets
1-2 mins rest

8. Shoulder Press

60-80% 1RM
10-12 reps
3 sers
1-2 mins rest BTW sets

9. Lateral Raises

60-80% 1RM
10-12 reps
3 sets
1-2 mins rest BTW sets

10. Bicep Curls

(Preacher)
60-80% 1RM
10-12 reps
3 sets
1-2 mins

11. Tricep Extensions

60-80% 1RM
10-12 reps
3 sets
1-2 mins rest BTW sets

12. Stretches

(Full Body)

Ø Try to include Compound Movements (over 2 joints) ie. Squat (Ankle; Knee; Hip; Vertibrae).

Ø Train every second day i.e. Monday, Wednesday, Friday (Saturday/Sunday Rest).

Ø Load 60-80% 1RM.

Ø Sets 2-4.

Ø Rest 1-2 mins.

Ø Ensure breathing is correct exhaling on extension, inhaling on relaxation phase.

Ø Change program exercises after 8-12 weeks.

3 Responses to “Hypertrophy Training”

  1. x-ray technician November 10, 2010 at 7:44 pm Permalink

    Great information! I’ve been looking for something like this for a while now. Thanks!

    • John Hart November 11, 2010 at 1:31 pm Permalink

      Thanks stay tuned the blog is about to undergo a few nice changes :)

  2. Ron Tedwater November 13, 2010 at 1:39 pm Permalink

    Really nice post,thank you

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