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EXAMPLES OF HYPERTROPHY REPRESENTATIVE
WEIGHT TRAINING PROGRAMS
Introduction to weight training for hypertrophy
- Exercise performed should be 3-6 sets of the
primary exercises plus 2-3 sets for each of the 2-3 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 CHEST, SHOULDER & TRICEPS HYPERTROPHY
PROGRAM REPRESENTATIVE:
| Exercise
|
Working
sets |
| |
Week
one |
Week
two |
Week
three |
Week
four |
Week
five |
| Bench
press |
12RM
x 4-6 |
10RM
x 4-6 |
8
RM x 4-6 |
6
RM x 4-6 |
6
RM x 4-6 |
| Inclined
bench |
12RM
x 2-3 |
10RM
x 2-3 |
8
RM x 2-3 |
6
RM x 2-3 |
6
RM x 2-3 |
| Decline
Bench |
12RM
x 2-3 |
10RM
x 2-3 |
8
RM x 2-3 |
6
RM x 2-3 |
6
RM x 2-3 |
| 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 |
| Shoulder
press |
12RM
x 4-6 |
10RM
x 4-6 |
8
RM x 4-6 |
6
RM x 4-6 |
6
RM x 4-6 |
| Shoulder
flyes |
12RM
x 2-3 |
10RM
x 2-3 |
8
RM x 2-3 |
6
RM x 2-3 |
6
RM x 2-3 |
| Shrugs
|
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 |
| 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 |
10
minutes |
12
minutes |
15
minutes |
17
minutes |
20
minutes |
BACK & BICEPS HYPERTROPHY PROGRAM REPRESENTATIVE:
| Exercise
|
Working
sets |
| |
Week
one |
Week
two |
Week
three |
Week
four |
Week
five |
| Chin
ups x 4-6 |
<
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 |
| T
bar rows |
12RM
x 2-3 |
10RM
x 2-3 |
8
RM x 2-3 |
6
RM x 2-3 |
6
RM x 2-3 |
| Cable
Rows |
12RM
x 2-3 |
10RM
x 2-3 |
8
RM x 2-3 |
6
RM x 2-3 |
6
RM x 2-3 |
| Bicep
curls |
12RM
x 3-5 |
10RM
x 3-5 |
8
RM x 3-5 |
6
RM x 3-5 |
6
RM x 4-6 |
| Dumbell
curls |
12RM
x 2-3 |
10RM
x 2-3 |
8
RM x 2-3 |
6
RM x 2-3 |
6
RM x 2-3 |
| Swiss
ball |
5
minutes |
7
minutes |
10
minutes |
12
minutes |
15
minutes |
LOWER BODY HYPERTROPHY PROGRAM REPRESENTATIVE:
| Exercise
|
Working
sets |
| |
Week
one |
Week
two |
Week
three |
Week
four |
Week
five |
| Squats
|
12RM
x 4-6 |
10RM
x 4-6 |
8
RM x 4-6 |
6
RM x 4-6 |
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 |
| Straight
leg deadlifts ?????? |
12Reps
x 2-3 |
10Reps
x 2-3 |
8
Reps x 2-3 |
6
Reps x 2-3 |
6
Reps x 2-3 |
| Hamstring
curls |
12RM
x 4-6 |
10RM
x 4-6 |
8
RM x 4-6 |
6
RM x 4-6 |
6
RM x 4-6 |
| Calf
raises |
12RM
x 4-6 |
10RM
x 4-6 |
10
RM x 4-6 |
10
RM x 4-6 |
10
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 |
OPTIONS FOR 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
|
Other Options exists;
Pairing the muscle groups up differently eg the
most common method is
- Legs then Triceps
- Back then Shoulders
- Chest then Biceps
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