Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up. Brad Gillingham's 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. This is another old school bench press peaking program spreadsheet.
It attempts to add 20 pounds onto the lifter's 1 rep max by the end of the cycle, which is pretty ambitious. It may even work better for many of you that do better with more days of recovery in your week.
In the 5-day program I have 2 full dedicated lower body days…. I also have a dedicated day in there for Back Training lats, traps, rear delts, etc. So this is the day we do lots of pull ups, pulldowns, rows, shrugs, facepulls, etc. For the 4-day program, I usually just split up the hamstring focused lower body day and the upper back day and spread load some of that work load across the week. Training a muscle more than once per week is more optimal for hypertrophy, even when volume is the same.
As an untrained individual, intensity effort should be lower than it should be for a more highly trained individual. If you feel like you could be training a bit harder, you are probably working at the perfect pace. Since strength is neuromuscular, developing poor technique habits from pushing sets too close to failure can put you at an increased risk for injury and engrain bad lifting habits.
For an untrained individual, keeping sets closer to an RPE of is recommended. For this individual, taking sets to an RPE of is usually the sweet spot. How much weight load do you lift?
How heavy do you go? As previously mentioned, the primary goal of this program is to develop a strong foundation. RPE is a helpful tool for both load selection and for determining how much effort goes into each set. An appropriately selected weight generally means that you can safely perform the target reps with proper form and at the prescribed RPE. Volume can be viewed as both volume per-session and volume per-week. One study comparing 5 sets of 10 reps versus 10 sets of 10 reps on the squat actually showed greater strength responses in the 5 sets group, despite using half the volume.
Not only that - the 10 x 10 group actually lost muscle on average in their legs [20]. James Krieger recommends a minimum of 10 sets per week per muscle group [21], with sets per bodypart per week being a good ballpark estimate for maximizing hypertrophy in nearly all beginners and early intermediates.
Thank you so much for your support and good luck with the training! The influence of the time of day on core temperature and lower body power output in elite rugby union sevens players. J Strength Cond Res. The effects of different intensities and durations of the general warm-up on leg press 1RM.
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Here is how to quantify excessive soreness and degrading performance. This is a 7 week hypertrophy program billed the "Generic Hypertrophy Block. Generic Hypertrophy Block Spreadsheet Some of the weights will….
Popularized by Bryan Haycock, hypertrophy specific training HST is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning. This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to…. Using a ".
Good for off-season powerlifting training,…. Known simply as "wave program" via Strongman Ontario. It is a 16 week program, run 4 days per week.
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