Need advice for Hypertrophy

BANE

Hi mga sir,

Pasesya na po, ako po ulet nang hihihnge po ulit ng advice

Situation: so im on my ending week sa SL 5X5 with stats of:

Squats = 415 (5X5)
OVerhead press = 117 (5X5)
Deadlifts = 440 (1X5)
Bench press = 212 (5X5)
Rows = 212 (5X5)
_____________________________________________________________________________________

so gusto ko na po mag cut ulet at itataas ko na po ung reps ko ng 8-12 for Hypertrophy and i will limit my sets to 3-4 nalang po. my questions are;

1. saang weight po ako mag stastart from my current stats? sabi nung isang friend ko mag deload daw po ako ng 20% from my current stats then that would be my working weigth. is that right? (8-12 reps X 3-4 sets)

2. medyo mahina padin ako sa chest, i know its ideal to work 1 muscle group 1X a week pero gusto ko sya trabahuhin tlga since gusto ko mawala ung dede ko. planning to hit it 2X a week. ok lang po ba yun?

3. Heres my sample plan and feel free to suggest po (i insist)

Monday (push)
Squats (since i love to squat gawin ko 2x a week din. hehe)
Leg machine (ung paluob ung tama)
Calf raises
Flat Bench press
Incline flyes
Overhead press (para damay ko ung shoulder since niyari ko na ung should sa chest)
Abs

Tues (cardio)

Wed
BB rows
Lat pull downs
Rows machine ( ung naka upo ka tas hinihila po papuntang dibdib d ko alam tawag haha)
Deadlifts
Bicep curls
alternate bicep curls

Thurs (cardio)

Friday
Flat bench press
Incline BEnch press
flat DB flyes
Side lat raises
Military press
Tricep pull downs
Skull crushers
Abs



Sir feel free po salamat in advance!!!!!
as for diet mag 29-3.3k kcal ako since mga 230-235 lbs ako

badass_vinch

Wag mo bawasan yung weight sa basic/main exercises. Try mo dagdagan ng reps. Kung 415 x 5 x 5 squat mo, why not 415 x 7 x 3? or 415 x 8 x 3.... pag sinabing volume, it doesn't mean light weight and high reps. Reps are reps so the guy who lifts heavier using more weight will most likely gain more muscle,

415 x 3 reps x 10 sets = 30 reps
320lbs x 10 reps x 3 sets = 30 reps
200lbs x 30 reps x 1 set = 30 reps

See, same volume but different level of intensity. Same goes with other basic exercises like DL, BP, OHP, BB rows. After the heavy basic exercises dun mo gawin yung other exercises like DB's, cables, machine, bodyweight etc.

BANE

badass_vinch wrote:

Wag mo bawasan yung weight sa basic/main exercises. Try mo dagdagan ng reps. Kung 415 x 5 x 5 squat mo, why not 415 x 7 x 3? or 415 x 8 x 3.... pag sinabing volume, it doesn't mean light weight and high reps. Reps are reps so the guy who lifts heavier using more weight will most likely gain more muscle,

415 x 3 reps x 10 sets = 30 reps
320lbs x 10 reps x 3 sets = 30 reps
200lbs x 30 reps x 1 set = 30 reps

See, same volume but different level of intensity. Same goes with other basic exercises like DL, BP, OHP, BB rows. After the heavy basic exercises dun mo gawin yung other exercises like DB's, cables, machine, bodyweight etc.

AHHHH.. well said as always sir vinch!. katulad ng sinabi mo na straight sets tama po ba.? question po, pano ung sa DL ko since 1X5 sya (1set 5 reps) pano sya iaangat ng 10-12 reps? ano tingin mo sir sa split ko? workable naman po ba or may conflict? chaka so hindi ko na need mag deload? mejo kinabahan lang ako kasi mag uup ako ng reps? salamat po!

badass_vinch

Yes, just try to do as many reps. Then next set add weight ulit kung kaya pa then do as many reps as you can again. Progressive overload. So you dont really have to worry if you lift 10-20 pounds less of your max, kasi nga pwede ka naman magdagdag next set basta ang importante e hindi mo nililimit yung sarili mo sa particular rep range which is 5 reps. Totoo lang mabigat na talaga yung nabubuhat mo, so strength wise you're covered. It's time for you to use those strength gains for hypertrophy by trying to increase the reps using those current weight.

About sa DL, I think you can push 440lbs x 5 to 440lbs x 7 or 8. Mentally stuck ka lang sa 5 reps dahil yun ang naka program sa stronglifts. Alam ko na there are days na nasa condition ka at kaya mo pa gumawa ng more than 5 reps (yun nga lang may mental barrier). Anyway, 405lbs x 10 x 3 is not bad. Try mo. And forget deloads, IMO better take a break from training. Pag isipan mo din kung nakakaepekto yung squat mo sa DL, baka nasobrahan ka sa squat weekly kaya di mo mabigyan ng emphasis yung DL and presses. Karamihan ng favorite exercises natin naaabuso kaya nakakasama sa ibang lifts or napapadali ang pagstall.

About the split, magulo yung monday. Tapos yung cardio in between training days baka makaapekto yan sa performance mo sa gym especially towards the end of the week. but depende naman yun kung anong cardio yan. Kadalasan sa lower body ang nabubugbog. Google mo POWERBODYBUILDING ni Mike Ohearn. Ang concept nun babagay sa foundation mo, heavy lifts muna then high rep isolation after.

BANE

Tama ka sir. Namental stuck ako. Ginawa ko kanina kaya ko 415 x 8 x 3 spotted. Medyo d ako confident pag walang tumitingin zaki nakakatakot ung ma stuck ako pataas. Hehe. Salamt sir. Ganun gnawa konkanina!

Masala Maker

Hi. Ang lakas mo puchangina. Great job. Astig yung Powerbodybuilding i second it. Good luck sa plans mo for hypertrophy and strength. Hi kuya Vinch.

BANE

Masala Maker wrote:

Hi. Ang lakas mo puchangina. Great job. Astig yung Powerbodybuilding i second it. Good luck sa plans mo for hypertrophy and strength. Hi kuya Vinch.

salamat sir pero this was 1 month+ ago pa ako ganito. before i got my acl recon srugery so ngaun, 3 weeks post op kakabalik ko lang gym pero puro upper body lang at light weights nalang muna till i fully recover. ingit na ingit ako sa mga nag DL & Squats dun