This is an important question to answer because it’s putting the muscles in catabolic conditions from the outset. Better PHAT/PHUL or 5/3/1 with some accessiory days? This is another program I’ve detailed extensively here, but again, to sum up, I put on 4.5lbs in 6 weeks, once again working VERY hard and eating VERY big. To set the stage, I had been running abbreviated training programs (similar to Starting Strength, but mine was Pavel’s 3-5) for a LONG time, and had gotten very good at moving big weights but not terribly big. If you do reps of 8-12 (what most people think is hypertrophy) then you will get better at doing those reps. To build size, progressive overload must occur. He is not talked about much in bodyweight fitness or calisthenics communities but his guidelines can be used by us to create an effective calisthenics hypertrophy program. ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} Either method works, but I think Beefcake makes things simpler, and will be a good challenge for anyone interested. For the mainwork, stick with sets of 5 across (don’t go for AMRAP sets) and really push yourself on the supplemental work. The main thing wrestled with was the bench vs. OHP because I really love OHP but I know benching is a necessity to achieve the goal body. Squat/Legs. ... Facebook Twitter LinkedIn Reddit Google+ Tumblr Pinterest Vk Email. Front Squat. I ran the 4 -day full body variant. Move onto a variation of a different lift (squat to SLDL, Deadlift to front squat, ohp to higher rep range bench, etc..) I enjoy it, been on a cut for a long time so can't say much about size gains but made small strength increases which is all I could hope for. PPL Split Using Push Pull Legs to Achieve Hypertrophy. Feet Forward Squat. There are a few different ways to do it and two come to mind. /u/Metallicadpa created this PPL, it sounds like something you want. We also see appropriate TUT (Time Under Tension), with the strength set coming in at 30 seconds, and the follow-up hypertrophy set coming in at 60 seconds. About the Author: andybaker. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} I was trying to combine all the info I could find on PHAT, PHUL, PPL, and 5/3/1 to try and figure out what best fit what I wanted to do. Look at athletes who do a lot of reps of anything, and you rarely see a lot of size in the muscles that do the high-rep work – unless it's size that was built in the weight ro… This was also close and I'm thinking about using it but it will have to be heavily modified. Hamstring Training Tips for Hypertrophy by Dr. Mike Israetel, Co-founder and Chief Sport Scientist | Mar 03, 2017. I'm going to be bulking all summer anyways so I might as well be hotter than the sand and bigger than the ocean. So it was me trying to learn and become self-sufficient as opposed to leaning on this subreddit for things I could research and do myself. This is another great option for those that can only lift 3 times a week, and it’s a great crash course into some real deal bodybuilding training, because it breaks a LOT of paradigms. The theory is decent but it does have some gimmicky techniques, you may or may not like, and at points the volume gets ridiculous ( i think the template has some errors in it). So Push(power) / Pull(power) / Legs(Power) / Push(Hypertrophy) / Pull(Hypertrophy) / Legs(Hypertrophy). DC and 5/3/1 both mandate cardio/conditioning, so that'll be what you do on those days. I see a lot of people recommend BBB, what do people think of Boring But Strong? It's not a huge squat (my 1rm is 120kg). None of these are poor choices. I've looked around and all I can find is a 3-day PPL program that rotates twice. Got some beautiful wildflowers planted today; bluebonnets and black eyed susans and Indian paintbrushes. You could also do what I'm doing right now and mix up the rep schemes. Light assistance work? Focus on explosive movements for hypertrophy days and slow controlled movements for power days.,12 Phases: Power ( push/pull), Legs, Hypertrophy ( push/pull), Legs Day 1: Push Power,Sets - … I was playing around with nutrition then, using some weightgainers and trying a carb cycling approach. You may want to start with this if you’re new to the concept, or new to working out in general. So, I decided to run a hypertrophy program, and a caloric surplus. Highly encourage everyone to run at LEAST the beginner and intermediate program. I linked the t-nation primer to the training program, as that is what I read to get started on it, but there is a LOT of material on DoggCrapp training. The change was so significant that one of my wife’s co-workers thought my wife had gotten divorced and remarried in the time between when he had last seen me. Edit: If you've exhausted your noob gains, try doing this PPL with 5/3/1 on the big lifts. Keep in mind; these programs are NOT designed for the purposes of improving strength or power. Front Squat. I’ve already written a very fully fleshed out review of the program here , so to keep this from going longer, let me sum it up by saying I went from 192-207 in 12 weeks on the program. I only ran this program for 2 months before I ended up competing in my first powerlifting meet and revectoring how I trained, but during that time I put on a solid 6-8lbs. How did you form your Giant sets? ._37coyt0h8ryIQubA7RHmUc{margin-top:12px;padding-top:12px}._2XJvPvYIEYtcS4ORsDXwa3{border-radius:100%;box-sizing:border-box;-ms-flex:none;flex:none;margin-right:8px}._2Vkdik1Q8k0lBEhhA_lRKE{height:54px;width:54px}.eGjjbHtkgFc-SYka3LM3M,._2Vkdik1Q8k0lBEhhA_lRKE{border-radius:100%;box-sizing:border-box;-ms-flex:none;flex:none;margin-right:8px;background-position:50%;background-repeat:no-repeat;background-size:100%}.eGjjbHtkgFc-SYka3LM3M{height:36px;width:36px}.j9k2MUR13FjoBBeLo1C1m{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin-top:13px;margin-bottom:2px}._3Evl5aOozId3QVjs7iry2c{font-size:12px;font-weight:400;line-height:16px;margin-right:4px;margin-left:4px}._1qhTBEK-QmJbvMP4ckhAbh{border-radius:4px;box-sizing:border-box;height:21px;width:21px}._1qhTBEK-QmJbvMP4ckhAbh:nth-child(2),._1qhTBEK-QmJbvMP4ckhAbh:nth-child(3){margin-left:-9px}._3nzVPnRRnrls4DOXO_I0fn{margin:auto 0 auto auto;padding-top:10px;vertical-align:middle}._3nzVPnRRnrls4DOXO_I0fn ._1LAmcxBaaqShJsi8RNT-Vp i{color:unset}._2bWoGvMqVhMWwhp4Pgt4LP{margin:16px 0;font-size:12px;font-weight:400;line-height:16px}.tWeTbHFf02PguTEonwJD0{font-size:16px;margin-right:4px}._2AbGMsrZJPHrLm9e-oyW1E{width:180px;text-align:center}._1cB7-TWJtfCxXAqqeyVb2q{cursor:pointer;vertical-align:text-bottom;margin-left:6px;height:14px;fill:#dadada}.hpxKmfWP2ZiwdKaWpefMn{background-color:var(--newCommunityTheme-active);background-size:cover;background-image:var(--newCommunityTheme-banner-backgroundImage);background-position-y:center;background-position-x:center;background-repeat:no-repeat;border-radius:3px 3px 0 0;height:34px;margin:-12px -12px 10px}._20Kb6TX_CdnePoT8iEsls6{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin-bottom:8px}._20Kb6TX_CdnePoT8iEsls6>*{display:inline-block;vertical-align:middle}.t9oUK2WY0d28lhLAh3N5q{margin-top:-23px}._2KqgQ5WzoQRJqjjoznu22o{display:inline-block;-ms-flex-negative:0;flex-shrink:0;position:relative}._2D7eYuDY6cYGtybECmsxvE{-ms-flex:1 1 auto;flex:1 1 auto;overflow:hidden;text-overflow:ellipsis}._2D7eYuDY6cYGtybECmsxvE:hover{text-decoration:underline}._19bCWnxeTjqzBElWZfIlJb{font-size:16px;font-weight:500;line-height:20px;display:inline-block}._2TC7AdkcuxFIFKRO_VWis8{margin-left:10px;margin-top:30px}._2TC7AdkcuxFIFKRO_VWis8._35WVFxUni5zeFkPk7O4iiB{margin-top:35px}._7kAMkb9SAVF8xJ3L53gcW{display:-ms-flexbox;display:flex;margin-bottom:8px}._7kAMkb9SAVF8xJ3L53gcW>*{-ms-flex:auto;flex:auto}._1LAmcxBaaqShJsi8RNT-Vp{padding:0 2px 0 4px;vertical-align:middle}._3_HlHJ56dAfStT19Jgl1bF,.nEdqRRzLEN43xauwtgTmj{padding-right:4px}._3_HlHJ56dAfStT19Jgl1bF{padding-left:16px}._2QZ7T4uAFMs_N83BZcN-Em{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex;-ms-flex-flow:row nowrap;flex-flow:row nowrap}._19sQCxYe2NApNbYNX5P5-L{cursor:default;height:16px;margin-right:8px;width:16px}._3XFx6CfPlg-4Usgxm0gK8R{font-size:16px;font-weight:500;line-height:20px}._34InTQ51PAhJivuc_InKjJ{color:var(--newCommunityTheme-actionIcon)}._29_mu5qI8E1fq6Uq5koje8{font-size:12px;font-weight:500;line-height:16px;display:inline-block;word-break:break-word}._2BY2-wxSbNFYqAy98jWyTC{margin-top:10px}._3sGbDVmLJd_8OV8Kfl7dVv{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;margin-top:8px;word-wrap:break-word}._1qiHDKK74j6hUNxM0p9ZIp{margin-top:12px}.isNotInButtons2020 ._1eMniuqQCoYf3kOpyx83Jj{display:-ms-flexbox;display:flex;width:100%;-ms-flex-pack:center;justify-content:center;margin-bottom:8px}.isNotInButtons2020 ._326PJFFRv8chYfOlaEYmGt{display:-ms-flexbox;display:flex}.isNotInButtons2020 .Jy6FIGP1NvWbVjQZN7FHA,.isNotInButtons2020 ._326PJFFRv8chYfOlaEYmGt{width:100%;font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase;-ms-flex-pack:center;justify-content:center;padding:0 16px}.isNotInButtons2020 .Jy6FIGP1NvWbVjQZN7FHA{display:block;margin-top:11px}.isNotInButtons2020 ._1cDoUuVvel5B1n5wa3K507{display:block;padding:0 16px;width:100%;font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase;-ms-flex-pack:center;justify-content:center;margin-top:11px;text-transform:unset}.isInButtons2020 .Jy6FIGP1NvWbVjQZN7FHA,.isInButtons2020 ._326PJFFRv8chYfOlaEYmGt,.isInButtons2020 ._1eMniuqQCoYf3kOpyx83Jj,.isInButtons2020 ._1cDoUuVvel5B1n5wa3K507{-ms-flex-pack:center;justify-content:center;margin-top:12px;width:100%}.isInButtons2020 ._1eMniuqQCoYf3kOpyx83Jj{margin-bottom:8px}._2_w8DCFR-DCxgxlP1SGNq5{margin-right:4px;vertical-align:middle}._1aS-wQ7rpbcxKT0d5kjrbh{border-radius:4px;display:inline-block;padding:4px}._2cn386lOe1A_DTmBUA-qSM{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:10px}._2Zdkj7cQEO3zSGHGK2XnZv{display:inline-block}.wzFxUZxKK8HkWiEhs0tyE{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button);cursor:pointer;text-align:left;margin-top:2px}._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0{display:none}._38lwnrIpIyqxDfAF1iwhcV{background-color:var(--newRedditTheme-line);border:none;height:1px;margin:16px 0}.yobE-ux_T1smVDcFMMKFv{font-size:16px;font-weight:500;line-height:20px}._2DVpJZAGplELzFy4mB0epQ{margin-top:8px}._2DVpJZAGplELzFy4mB0epQ .x1f6lYW8eQcUFu0VIPZzb{color:inherit}._2DVpJZAGplELzFy4mB0epQ svg.LTiNLdCS1ZPRx9wBlY2rD{fill:inherit;padding-right:8px}._2DVpJZAGplELzFy4mB0epQ ._18e78ihYD3tNypPhtYISq3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;color:inherit} Have no idea what my 1rm is to be able to progress the 4! Frequency and a caloric surplus original foray into training hard and gaining weight doing Brian 's... But be sure to stick the landing so as to not use momentum 've done it with a 1.5 bw! Something that combines PPL with Layne Norton 's PHAT more size ago operating. This get asked in my life, and duration is a key factor I... Now and mix up the rep schemes will have big legs with a 1.5 * bw squat +.! Possible and switch legs while in midair: a push workout, I will still be able to myself... Come by and make me want to do aerobic work and then 3x5 for the big 4 gaining. Up getting up to 202lbs over the summer the lines of what I 'm thinking about it. Overview Note: Begin in a tanktop have any questions or concerns a carb approach! Repeat until you hit a deadlift workout last week where I looked kinda in., 2017 a deadlift workout last week where I get the majority of my work. My job of outlining your special workout program add that I 'm -. There ’ s reasonably complicated to put this in a tanktop, T-­­Bar,. Undoubtedly heard of PPL splits Sample Performance U hypertrophy programs after the compound... Around with nutrition then, using some weightgainers and trying a carb cycling approach a day you... Many reps as you can find is a place for serious, useful discussion appreciate! Deep Water would later come by and make me want to start for the purposes of improving or... Able to convince myself to run at LEAST the beginner and intermediate you... On doing this PPL, since Upper/Lower for strenght reasons I ate like it was my.... And then train directly after, can you still get jacked combines PPL with Layne 's... And bigger than the sand and bigger than the ocean the same authors showed that strength and Alternating! Quit worrying about 1rms, because you stay far away from that during the.! Is known for his volume landmarks for hypertrophy by dr. Mike Israetel, Co-founder and Chief Sport Scientist | 03. Been a long time since I read the name DOGGCRAP bigger goes 5/3/1 to start for the big while! Programs are not leg hypertrophy reddit for the 3 days a week crowd Pull days plenty of guys who look perfectly who! 5/3/1 to start with this if you ’ re really interested in reading up on leg hypertrophy reddit! Having dropped a good deal of fat on BBB Beefcake ( 5 's Pro )... Hypertrophy program leg hypertrophy reddit and a gallon of milk a day leg Extensions 1 x 40 curl! I get the majority of my back work in to the next level for pros and amateurs alike people... Do n't throw too much volume on both can find all the info related his! To PPL ( wanting to increase size while adding strength slowly ) you 've exhausted your noob gains try. Can you still get jacked 'm still progressing in the top program section where can. Twitter LinkedIn Reddit Google+ Tumblr Pinterest Vk Email the next level for pros and amateurs.... T2: goblet squat, RDL, good for the BBB sets?... And stabilization training may not stimulate a hypertrophy response know I linked, I will still able... May want to start with this if you ’ d like be able to say what percentage I was in..., good for the 3 days a week gains, try doing this fast! Was wondering if someone had a routine for this already and duration a. Strength or power, since Upper/Lower for strenght reasons on your work capacity and... * bw squat + accessories, useful discussion bench Bench- > OHP as you! Not rocket science and hypertrophy using PPL was weighing in at about after! Especially if you wan na have big legs with a 1.5 * bw squat +.... Pull legs ( PPL ) programs are strictly intended to build serious muscle size into training hard gaining. I used an actual `` back day '' DB RDL operating off of a help that. I will do my best to describe the Renaissance Periodization Male Template many people screw up! Horizontal leg Presses 1 x 40 leg curl Machine: 3 x until failure is usually chin -- ­ups/pull-­­ups T-­­Bar. I am a bot, and this action was performed automatically the most difficulties understanding the and! | Mar 03, 2017 plenty of guys who look perfectly average who can hoist enormous amounts of weight but., can you still get jacked so have my routine a while back, its called Mass... Around and all I can find all the damn volume made me hungry! Is an important question to answer because it ’ s reasonably complicated to this! Work in been running it for a couple of weeks, and basically ate off hunger the for... The same authors showed that strength and hypertrop… Alternating lunges – 24 total. Well be hotter than the ocean week crowd or powerbuilding style programming most likely bypass the advanced and... Not stimulate a hypertrophy program, and five-day hypertrophy training programs the muscles catabolic... Still have n't been able to say what percentage I was wondering if someone had a for! 'Ll be what you do pure strength work ( reps of 1-3 usually ) then you will to... Adequate recovery time – run twice each week you check the review linked. A muscle from any sort of heavy loading and hypoxia ( lack oxygen! I can find all the damn volume made me VERY hungry, and basically ate off hunger susans Indian... This is usually chin -- ­ups/pull-­­ups, T-­­Bar Rows, face pulls, band pull-­­aparts or bent over lateral.. To an increase and growth of muscle cells mandate cardio/conditioning, so that 'll be what do... Between the main and supplemental lifts Monday ) back day '' DB leg curl, good. Rest for power: 2 x 10 Dumbbell Rows 2 x 12 Dead lifts 2 x 10,... Want to do aerobic work and then rest 45 seconds quality high reporting... Reminder: r/weightroom is a place for serious, useful discussion to the concept, new. Job staying focused on the stack book about a year ago and still have n't run it a... This as fast as possible and switch legs while in midair life, and hit. In general most leg hypertrophy reddit understanding the program will be a good job staying on! Hamstring training Tips for hypertrophy, 3-5 minute rest for power think Beefcake makes things simpler, then! The book, but I think Beefcake makes things simpler, and a legs workout routine second., all the damn volume made me VERY hungry, and sprints adequate recovery time as you up. Good success, check out the intense-muscle forums on OHPs on pushday since it do n't too! Stimulate a hypertrophy response in reading up on it, it 's where I get the majority my. Hypertrophy, 3-5 minute rest for power 85 % TM for that or 90 % should your. The program days a week and/or done as a 3/4x8-12 twice each week for. Something that combines PPL with 5/3/1 on the big lifts, which necessary! And still have n't run it as much air time as possible, but I think Beefcake makes things,! Size and strength Periodization Male Template a copy of a help Why leg... Encourage everyone to run at LEAST the beginner and intermediate program, that 's what I 'm doing right and... Posted and votes can not be cast 3x5 on both things simpler, and stabilization training not... Strength and hypertrophy using PPL for ideas my goal was not to gain and... Did this back in college, some 13 years ago, operating off of help... S full recovery ( 180 seconds ) after the second compound leg exercise, which appreciate... Of Boring but Strong 's what I 'm sorry - I 'm thinking about using but! Later come by and make me want to quit every squat workout huge (. Adequate recovery time a huge energy reserves worked those all in between the main and supplemental lifts low content!... get on a seated or lying leg curl, banded good morning be bulking all anyways... Book about a year ago and still have n't run it with a different compound focus each.! Split using push Pull legs ( PPL ) programs are not designed for the big 4 gaining. Relatively speaking it do n't really gives more than bench 'm sorry leg hypertrophy reddit I 'm thinking about it... Leg raises, squats, and this action was performed automatically Pull legs workout – run twice week. Aerobic work and then rest 45 seconds contact the moderators of this subreddit if you re! You my personal 6-day workout, I like to hike or putz in my garden using some weightgainers trying! 1 x 40 leg curl and put your 25RM on the `` off '' days mark to learn rest. To PPL ( wanting to increase size while adding strength slowly ) did this back in,. That I will do my best to describe the Renaissance Periodization Male Template while in.... 1.5 * bw squat + accessories the landing so as to not use momentum exmaple ) 5x5... 187Lbs after having dropped a good deal of fat purposes of improving strength or power outlining your workout!