Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
BulkingSplit AdviceTeenTraining Programs

Critique my future program16317

TimmothyGen private msg quote post Address this user
Before I post I have a few questions. My program is PPL and I turned it into a Power/hypertrophy. Now would I be spinning my wheels by doing power and hypertrophy for like 2 months then switch to only hypertrophy for another 2 months. My main goal is really size and mass. 2nd what is more beneficial? Having a power hypertrophy or straight hypertrohpy as long as I'm progressive overloading like adding in another rep on bench even if it's a grind. I also really need to emphasize my back and rear delts because my push day over powered my pull day and idk wtf was going on in my head when I was bulking
PPL
Push
4•10-12 flat bench
4•10-12 incline dbs
3-4•10-12 chest flys
4•12-15 tricep push downs
4•10-12 overhead tricep ext
OHP 4•10-12
Db side laterals 4x12-15
pull day
Lat pull down 5-6•10-12
Vbar pull down 5-6•10-12
Tbar row 4•10-12
Bent over row 4•10-12
Good mornings or extensions

Rear delts 5•12-15
Curls
leg day
Barbell squat 4•10-12
Leg ext 4•12-15
Lunges 5•10-12
I need another hamstring exercise
Critique?
It's probably a huge mess so pls help
Edit:after another month and half I will be done with the cut most likely. I also want to add in pullovers and Pendlay rows.
Post 1 IP   flag post
Rawsteel private msg quote post Address this user
Waaaaaaaaaay to much volume and a bad knee extension/knee flexion ratio.
It doesn't require much to fully stimulate the protein synthesis in a muscle, it can be done with less than half of that volume.
Also, you might want to throw leg extensions in the trash can.
Post 2 IP   flag post
TimmothyGen private msg quote post Address this user
Errrrr....
Post 3 IP   flag post
Perfidy private msg quote post Address this user
Way too much volume. Too much push, not enough pull (Ratio should be 1:2). Hamstring to Quad ratio should be 1:1.
Post 4 IP   flag post
TimmothyGen private msg quote post Address this user
@Perfidy if you were in my situation and goal is size and mass so what would you change in the pull and push.
Also I'm going to stick with Hypertrophy and just progressive overload.
Agh Ina fix it when I get home and over time. Going to read up on some anatomy on chest.
Post 5 IP   flag post
Rawsteel private msg quote post Address this user
Quote:
Originally Posted by TimmothyGen
@Perfidy if you were in my situation and goal is size and mass so what would you change in the pull and push.
Also I'm going to stick with Hypertrophy and just progressive overload.
Agh Ina fix it when I get home and over time. Going to read up on some anatomy on chest.


How long have you been lifting and how is the PPL ran? 2 Times a week?
Post 6 IP   flag post
FiremanSi private msg quote post Address this user
@TimmothyGen I'd add deadlifts and a hamstring curl to my lower day.
Do 1 tricep and 1 shoulder exercise on push days and is this a 3-a-week program ??
Post 7 IP   flag post
TimmothyGen private msg quote post Address this user
No
I'm running it on like push pull legs rest repeat. So hitting the muscle twice.
And I've been lifting for about a year now.
Post 8 IP   flag post
FiremanSi private msg quote post Address this user
@TimmothyGen Way too much volume so !! Cause ur frequency is so high ur volume has to taper down also... Can't sustain. Both for a long period of time..
Trust me I tried it and I was beat up.
Post 9 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
I just don't understand why people who truly aren't qualified to create a training program insist on doing so when there's dozens of great ones already available. -3X
Post 10 IP   flag post
340621 10 10
destitute