Thread: Thoughts on my volume for hypertrophy?

Generally, I’m not a fan of body part splits for natural lifters. You get a lot of junk (useless) volume in exchange for doing more types of the same movements and the joint stress that comes along with it.

Something tells me you’ve never done a sissy squat before. And if so, it probably wasn’t a very good or deep one…

Originally Posted by lessgravity

Chest Day
BB Bench 10x5
Incline Smith Bench 15x4
Dips 12x4
Fly Machine 10x4
Low Cable flys 10x4

Back Day
Pullups 10x4
Seated Row 10x5
Single Arm Pull Downs 10x4 70
Straight Arm PullDowns 12x4
Face pull 12x4
Shrugs 12x5
TBar Bench Supported Rows 15x3

Shoulder Day
BB mpress 10x5
Lateral Raise 12x4
Rear Delt Fly 12x4
Hammer Mpress Machine 10x5
Front Raises 10x5

Leg Day
Leg Press/Calves 10x5
Leg Ext/Curl 12x4
Calf Raise BWX20X4
Sissy Squats BWx12x4
Heel Elevated Wide goblet sqt 10x3

1. Where are your rest days, and how many rest days are there? Only then can anyone make any guesses as how volume would work for you.
2. What is the progression scheme?
3. Do you have any deload protocols?
4. The only hamstring exercise you have is a leg curl, even with back issues that's not good.
5. Friends don't let friends do front raises.

*edit*

It's bad for a lot of reasons no matter what you reply with. Save everyone's time and get on a real program.

*edit 2*

I wrote a long edit about why your program is inefficient but the forums decided to deny the edit.

Basically:
1. Train body parts at least twice a week for efficient hypertrophy. Training them less than twice a week is inefficient training for no reason.

2. Train with enough intensity for hypertrophy. This means each work set should be at minimum 4 reps for failure. If you're training with that high level of intensity for many sets, your local fatigue will increase, and your local strength will decrease. So while you may be doing more sets, a lot of that will just be 'junk volume'. It's not enough to cause hypertrophy, but it will still cost you fatigue and recovery.

3. Even if you have trained for years, you're 18 years old and in the prime of your life, you have this radical pre-workout that makes you feel like a god, etc.

You push through more than 12 sets with ENOUGH INTENSITY for a certain body part in ONE DAY... that's going to be a severe disruption that your body won't be able to reliably recover from by the time your next session comes around. That could result in decreasing strength, decreasing hypertrophy, and increasing risk to injury. It's just not a good idea.

4. Most of your days are currently exceeding what would be the maximum recoverable volume for a body part in one week. And somehow your hamstrings are an after thought for reasons???

Bottom line, what you have isn't even a program, but the outline is bad. Throw it away and get on a real program.