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EXAMPLE OF HYPERTROPHY
ADVANCED WEIGHT TRAINING PROGRAMS
Introduction to weight training for hypertrophy
- Exercise performed should be 3-6 sets of the
primary exercises plus 1-2 sets for each of the 1-2 exercises
from the secondary options.
- You need to perform each session twice per
week to get optimal developments
- Where possible all weights should be free weights
(not machines). Free weights require the player to balance the
weights when lifting resulting in greater chance of developing
the whole muscle (agonist) as well as the synergists (supporting
- balancing muscles). This results in better carry over of the
strength gains to real game situations.
EXAMPLE UPPER BODY HYPERTROPHY PROGRAM ADVANCED:
| Exercise
|
Working
sets |
| |
Week
one |
Week
two |
Week
three |
Week
four |
Week
five |
| Bench
press |
12RM
x 3-5 |
10RM
x 3-5 |
8
RM x 3-5 |
6
RM x 3-5 |
6
RM x 4-6 |
| Chest
Flyes |
12RM
x 2-3 |
10RM
x 2-3 |
8
RM x 2-3 |
6
RM x 2-3 |
6
RM x 2-3 |
| Chin
ups x 3-5 |
<
12 (add wgt |
<
10 (add wgt |
<
8 (add wgt |
<
6 (add wgt |
<
6 (add wgt |
| Bench
Pulls |
12RM
x 2-3 |
10RM
x 2-3 |
8
RM x 2-3 |
6
RM x 2-3 |
6
RM x 2-3 |
| Shoulder
press |
12RM
x 3-5 |
10RM
x 3-5 |
8
RM x 3-5 |
6
RM x 3-5 |
6
RM x 4-6 |
| Upright
Rows |
12RM
x 2-3 |
10RM
x 2-3 |
8
RM x 2-3 |
6
RM x 2-3 |
6
RM x 2-3 |
| Neck
Exercises |
12RM
x 4-6 |
10RM
x 4-6 |
8
RM x 4-6 |
6
RM x 4-6 |
6
RM x 4-6 |
| Bicep
curls |
12RM
x 2-5 |
10RM
x 2-5 |
8
RM x 2-5 |
6
RM x 2-5 |
6
RM x 3-6 |
| Tricep
extension |
12RM
x 2-5 |
10RM
x 2-5 |
8
RM x 2-5 |
6
RM x 2-5 |
6
RM x 3-6 |
| Swiss
ball |
5
minutes |
7
minutes |
10
minutes |
12
minutes |
15
minutes |
EXAMPLE LOWER BODY HYPERTROPHY PROGRAM ADVANCED:
| Exercise
|
Working
sets |
| |
Week
one |
Week
two |
Week
three |
Week
four |
Week
five |
| Squats
|
12RM
x 3-5 |
10RM
x 3-5 |
8
RM x 3-5 |
6
RM x 3-5 |
6
RM x 4-6 |
| Dead
lift - prop? |
12RM
x 2-3 |
10RM
x 2-3 |
8
RM x 2-3 |
6
RM x 2-3 |
6
RM x 2-3 |
| Leg
press |
12RM
x 2-3 |
10RM
x 2-3 |
8
RM x 2-3 |
6
RM x 2-3 |
6
RM x 2-3 |
| Hamstring
curls |
12RM
x 3-5 |
10RM
x 3-5 |
8
RM x 3-5 |
6
RM x 3-5 |
6
RM x 4-6 |
| Calf
raises |
12RM
x 3-5 |
12RM
x 3-5 |
12RM
x 3-5 |
12
RM x 3-5 |
12
RM x 4-6 |
| Crunch
sit ups |
15
x 4 |
20
x 4 |
25
x 4 |
30
x 4 |
35
x 4 |
| Back
extension |
15
x 4 |
20
x 4 |
25
x 4 |
30
x 4 |
35
x 4 |
| Twisting
crunch |
15
x 4 |
20
x 4 |
25
x 4 |
30
x 4 |
35
x 4 |
| Swiss
ball |
5
minutes |
7
minutes |
10
minutes |
12
minutes |
15
minutes |
EXAMPLE OPTIONS FOR HYPERTROPHY PROGRAM
PROGRESSIONS
| System
|
Working
sets |
| |
Week
one |
Week
two |
Week
three |
Week
four |
Week
five |
| Pyramid
|
12,10,8,10,12
|
10,8,6,8,10
|
10,8,6,8,10
|
8,6,4,6,8
|
8,6,4,6,8
|
| Light
to heavy |
12,10,8,6,4
|
12,10,8,6,4
|
12,10,8,6,4
|
12,10,8,6,4
|
12,10,8,6,4
|
| Heavy
to light |
6,8,10,12,12
|
6,8,10,12,12
|
6,8,10,12,12
|
4,6,8,10,12
|
4,6,8,10,12
|
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