Build Your Own Hypertrophy

Most of us follow structured Nutrition plan to lose fat or gain muscle.
But
how many of you following structured training plan to optimize your fat lose
and muscle gain goals. Yes, tracking acute variables such as volume and
intensity are as important as tracking your macros Nutrients for better
results according to your goal. Following your idol fitness athlete workout
regime will be counterproductive, might be his training experience and
goals are different than yours. I hope this series of posts from me on “Build
your own hypertrophy Program” will help everyone to customize your own
workout program according to your level of training experience.
Build our own hypertrophy Program

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Chapter 1: General terms used in Strength Training Program:

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Rep & Set:
Rep (repetition) is one complete motion of an exercise. A set is lifting a
group of consecutive repetitions. For example, you are performing bicep
curl, to complete one rep you start with arms extended and continues until
the arm is flexed to its maximal range of motion. If you repeat it ten times,
now you can say you performed a set of 10 reps.
Load:
The weight you placed to lift on both sides of bar is load. For example You
placed 10KG plate on each side of the bar to bench press. Load =
10Kg+10kg+20kg (always in clued bar weight also)= 40Kg.
Volume:
Load*sets*Reps= Volume, For example you are performing 3 sets of 10
reps bench press with 40kg weight, the total volume for the exercise
is 3*10*40 = 1200kg.
Intensity: Intensity is an important variable in Resistance training, often
defined how much you are lifting (often defined as an RM or percentage of
1RM) or how near to your maximal effort that load is (often defined as an
RPE score / RIR),
Concentric Contraction:
Lifting weight opposite to gravity in an exercise. For example lifting weight
opposite to gravity in dead lift is concentric Muscle contraction. In simple
term the muscle concentric contraction occurs when the muscle shortens.
Eccentric Contraction:
Controlling/lowering the weight towards gravity in an exercise. For Example
after lifting the weight in dead lift (concentric contraction) opposite to
gravity, you will lower the bar towards gravity this part of lowering motion in
an exercise is Eccentric contraction. In simple term the muscle eccentric
contraction occurs when the muscle stretches.
ROM:
The act of moving as far as anatomically possible during a given exercise.
Range of motion is a measurement of movement around a joint. For
example, Bicep curl is an isolation movement/single joint movement and
we perform this exercise with support of elbow joint , in this exercise we
fully extend (0°-10°) and then flex(140°-150°) the arm as for as possible to
attain full range of motion. Going through a full range of motion will result in
better muscle balance, joint stability, proper activation of the working
muscles and overall better movement quality.
Muscle Protein Synthesis:

Protein synthesis is the formation (synthesis) of proteins from amino acid
"building blocks".
Compound Exercise:
Any exercise that engages two or more different joints to fully stimulate
entire muscle groups and, indeed, multiple muscles called Compound
Exercise.
Ex: Bench Press, Dead lift, over head press.
Isolation Movement:
Isolation exercises in weight training are exercises that involve only one
joint and a limited number of muscle groups.
Ex: Bicep Curl, Leg Extension, Cable Push Dow.
Micro, Meso, macro Cycles:

These cycles are typically to plan your training ahead to peak for your
competition or to achieve your set goal.
Micro Cycle: Typically one week long or 7-10 Training Days.

Meso cycle: Typically three or four weeks in length or 4-6 Micro Cycles.
Macro Cycle: The macro cycle is the longest and consists typically 4 -6
Meso Cycle
These planning will change according to every individual goals, for example
Olympic athletes might have a 4 years of macro cycle.
Example: Let’s say your present Personal record is 100Kg x 2 sets x 8 reps
of squats and you planned to take your PR to 120kgx2 sets x 8 reps of
Squats in coming 12 weeks. So the meso cycle duration is 12 weeks which
consists several micro and Meso.
Micro/week 1 : 100kg x 2 x 8
Optional Deload
Optional Deload
Optional Deload.
Most People don’t plan to fail, They fail to plan.
RIR:
RIR – Repetitions in reserve. See you need to stimulate your muscle with
proper intensity day in day out to gain muscle while you are in calorie
surplus and to retain muscle while you are in caloric deficit, It’s not like you
are going to gym everyday feeling like a beast lift as heavy as possible and
going to failure in every set won’t give you optimum results. You can judge
your intensity and weight selection for the particular exercise by using RIR
scale. We will discuss more about this in chapter 3.
For Example, 1-2 Reps-In-Reserve means that, if you are set to complete a
set of 10 reps on squat, you would want to select a weight that you might
be able to do 11 or 12 times.
The above all described terms will help you to understand the upcoming
chapters easily.
#Althaf_Shaik_hypertophy
Build your own hypertrophy program
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Chapter 2: Mechanism of Hypertrophy
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Muscle growth is achieved by increases in both the size and number of the
contractile proteins actin and myosin. The more contractile proteins you
add the bigger your muscle grows, this can be achieved by Overloading
muscle.
In lay man terms by overloading/creating stress (resistance training) we
tear muscle (Micro Trauma), by providing adequate recovery and protein
we develop our Muscle.
What is Hypertrophy and what cause to achieve hypertrophy?

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The enlargement of an organ or tissue from the increase in size of its cells
called hypertrophy. Increase in the size of the muscle fibers called
Hypertrophy of Muscle. For hypertrophy we need to load the muscle in a
progressive way and to keep increasing training stimulus gradually. Volume
is key to hypertrophy but intensity is still relevant.
The mechanisms of hypertrophy are what cause the muscle to grow, Those
are Mechanical Tension, Muscle damage, Metabolic Stress.
Mechanical Tension:
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When we lift weights we produce mechanical force on the muscle, this
force disturbs the integrity of our muscles. The more weight you lift, the
greater the amount of tension we see produced. The tension on the muscle
then gets converted into chemical signals that ultimately enhance anabolic
signaling. Mechanical Tension is considered to be the most important factor
in muscular development; sufficient stimulus (load) helps to Grow Muscle.
So you might think that performing 1 Rep Max (RIR=0) every time you go
under the produce greater mechanical tension causes best possible
Muscular Development, That’s not true , Adding additional weight than your
capacity won't increase mechanical tension and may actually shift it away
from the desired muscles and onto passive structures or other muscles.
4-6 is The Best Rep Range to perform to produce optimal mechanical
tension on muscle; Mostly Compound exercises are the best to produce
greater mechanical Tension. Ex: Bench Press, Dead Lift, Squats,overhead
press..etc
Muscle Damage:
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Muscle damage is produced when there’s localised damage to the muscle
tissue and is generally experienced as delayed-onset muscle soreness
(DOMS). After Performing heavy squats session for a couple of days we
feel sweet pain (am is saying Sweet? Yes.. :-) in our quads while climbing
Stairs, That’s because of muscle damage. After few sessions of training
various physiologic and structural adaptations that take place gradually
reduce the sensation of pain. This doesn’t mean we’re not growing, it
shows our bodies have got more efficient at dealing with that training
stress. Thus, when we try an exercise for the first time we are likely to
experience DOMS, but after a few weeks, this will reduce.
As our cells adapt we must use greater levels of intensity, volume and
variety to create any type of soreness.
6-10 is the best rep range to perform to produce best possible Muscle
damage; Compound and Isolation exercises are the best to produce
superior Muscle damage. Ex: Bench Press, Incline Dumbbell Press, Peck
Deck etc…
Metabolic Stress:
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Metabolic stress is nothing but the Skin bursting muscle pump in the gym.
This Phenomenon known as cell swelling Studies have shown that cell
swelling stimulates protein synthesis and simultaneously Decreases protein
breakdown. The muscle-building effects of metabolic stress can be
attributed to the production of byproducts of metabolism called metabolites.
These small fragments (including lactate, hydrogen ion, and inorganic
phosphate) indirectly mediate cell signaling
10-15 is the best rep range to perform to produce best possible Metabolic
stress, Isolation and BFR training are best to produce superior metabolic
stress. Ex: BFR Training, Isolation exercise (drop sets, super rests, etc…)
#Althaf_Shaik_Hypertrophy
Build Your own Hypertrophy Program

Chapter-3
Programming for Muscle:
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As we discussed “Chapter-2” mechanical tension, Muscle damage and
metabolic stress are the prime factors for the muscle Gain. Understand that
these three factors generally do not exist in isolation. Relatively, you need
to combine all these three factors to produce an additive effect on building
lean muscle. Only by achieving an optimal mix of these factors in your
training routine, you can achieve maximize muscle development. Hence we
will design our workout program with the combination of all three leading
factors and I will discuss more about this in individual muscle group
hypertrophy programming and exercise selection chapters. Refer Table:1
(Pic attached) gives you over all idea about the Hypertrophy Rep range
considering all three mechanisms.
How Much should I Lift (Weight Selection & RIR):

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“May be you are not training quite as hard as you could be or as hard as
you should be”
Most of the people always confused about weight selection in any given rep
range of particular exercise. See now our goal is clear, the exercise
selection and rep range for every muscle group will be based on the three
factors i.e. Mechanical Tension, Muscle Damage and Metabolic Stress, as
we discussed early in chapter2. It doesn’t mean that by just selecting any
random weight and lifting it in the 6-10 rep range (muscle damage) won’t
give you results, the right selection of intensity to perform in given rep
range with the proper volume is key for hypertrophy. The selection of
intensity varies according to their training experience and strength levels.
How you can choose right Intensity?

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Intensity of exercise often defined as percentage of 1RM, Example your
1RM is 100 kg on your Bench press, 75% of your 1 RM is 75Kg, here the
75% is the measure of intensity in percentage. But how often you will select
your correct Intensity based on your 1RM, the chance of you picking an
inappropriate weight with a percentage based system significantly higher.
You just can’t check your 1RM every week to prepare your Workout
Program. Choosing inappropriate intensity always hinder on your goals
either you will lift more (Fatigue & not recovered for Next Sessions) or you
lift less (Less stimulation of Muscle, both this will hamper on your goals.
Introducing auto regulation (RIR Method) in your program will help you to
choose your correct intensity. RIR (repetitions in reserve) helps you to
choose your intensity precisely.
RIR stands for “repetitions in reserve.” And this can be measured by how
many reps you have left in the tank before you hit failure during any given
set. Refer below Table to gauge your intensity.
RIR = Reps in Reserve
RIR 0 = Max effort
RIR 0.5 = Perhaps could have done +1 More Rep
RIR 1 = Definitely Could have done +1 More Rep
RIR 1.5= could have done +1 More rep, Perhaps Even +2
RIR 2 = definitely could have done +2 More reps
RIR 2.5 = could have done +2 More reps, perhaps even +3
RIR 3.5 = could have done +3 More reps, Perhaps even +4
RIR 4.5= could have done +4 More reps even +5
RIR<5 = could have done +5 More reps.
How To Implement RIR in While Programming Workout: -------------------------

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I hope now you got better idea about “RIR” (reps in Reserve). Let’s
understand this more with practical example. When I asked you need to
perform 6 reps with “RIR 0” means, you should select the weight @ where
you will fail after performing 6th rep, failure means you can't perform not
even half rep anymore after completing 6th Rep.
One More Example
If I asked to do bench Press for 8reps with “RIR 02”.I am pretty much sure
that I can perform 80kgs of 10 reps with little struggle at end and that is my
“RIR 0”, this means I can't perform 11th rep with that same weight and I will
going to failure if I attempt for 11th rep, So now I load bar with 80Kgs and
performed 8 reps as they asked me to stop my “RIR2” (I reserved two reps
before Failure).
As we know the entire workout program be it exercise selection or rep
range will be designed according to three Mechanisms of Hypertrophy i.e.
Mechanical tension, Muscle damage and metabolic stress. In same way we
will apply RIR in our exercises considering these three mechanisms of
hypertrophy. Refer Table 2 (Pic Attached)
Example of Chest workout program considering all above factors: Refer

Table 3 (Pic Attached).
I hope now you got a clear idea about the Programming For Muscle,
Should you always stick to the above given “RIR” range in specific exercise
Selection. Nope, you can increase your “RIR” considering your past
recovery and Fatigue levels in previous session. RIR helps in Progressive
overloading. We will discuss more about this in next chapter “Progressive
overload”.
Thanks for reading and Sorry For the long post....

Build Your Own Hypertrophy Program
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Chapter 4:
Progressive Overload how to implement in Training:
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What is progressive overload?
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Progressive overload is the gradual increase of stress placed upon the
body during exercise training. In layman terms progressively working
harder in gym.
Let’s say if a guy started bench press with 3 sets of 50Kg for 5 Reps, if he
is doing same amount of the reps and sets continuously in every session
the body adapts to the stimulation and he won’t see any results in terms of
strength gain or muscle gain. You need to progressively increase the stress
in a given exercise to see improvements be it muscle or strength.
just adding the weight on the bar is not the only option to progressive
overload in you training. There are several methods to progressively
overload in resistance training such as
1) Increasing the lifting weight.
2) Increasing the number of reps in given set.
3) Increasing the number of sets in given exercise.
4) Increasing the number of exercise in given workout.
5) Increasing the Frequency of training.
6) Shortening the rest periods between the sets.
As we discussed earlier “Volume is key to hypertrophy but intensity is still

relevant”, By using all above techniques we need to improve our total work
volume compare to last week volume for optimum results.
As you know our entire program is be it exercise selection, RIR, Rep

Range selection (explained in Chapter 2 & chapter 3) are dependent on the
three mechanisms of the hypertrophy 1. Mechanical Tension, 2.Muscle
damage, 3. Metabolic Stress.
Mechanical Tension (Refer Chapter 2 for in detail about Mechanical

Tension):
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4-6 is The Best Rep Range to perform to produce optimal mechanical
tension on muscle; in this Mostly Compound exercises are the best to
produce greater mechanical Tension. Ex: Bench Press, Dead Lift, Squats,
overhead press, Close grip Bench Press, Bent Over Barbell Row, T Bar
Row…etc.( I will discuss more about exercise selection, sets to be
performed in coming individual muscle group Hypertrophy Chapters)
So To achieve mechanical tension we will perform exercise rep range

between 4-6 and the selection of exercise are all compound movements. In
compound movements it’s easy to add the weight every week to achieve
progressive load. If the lifter is a beginner he/she can add 2.5-5Kg every
week to bar, for the intermediate and Advance lifter adding weight would be
slightly slower side. So increasing intensity, reps, sets, total volume without
going out the given rep range (4-6) helps to achieve overload.
It’s not necessary to include all above overloading methods to include
every next session. Improving any of the progressive overload technique in
the next workout session satisfies the overloading principle.
For example week 1 you performed bench press 3 sets of 50Kg for 4 Reps
and total volume is 3*50*4= 600Kg.
Week1: 3 sets*50kg*4Reps, Volume = 600Kg
Week2: 3Sets*50kg*5Reps, Volume = 750Kg (Progressive overload =

Volume & Reps)
Week3: 3Sets*50kg*6Reps, Volume = 900Kg (Progressive Overload =

Volume & Reps)
Week4: 3Sets*55Kg*4Reps, Volume = 660Kg (Progressive overload =

Intensity (Weight increased to 55kg)
Week5:3Sets*55Kg*5Reps, Volume = 825Kg (Progressive Overload =

Volume & Reps)
Week6: 3Sets*55Kg*6Reps, Volume = 990Kg( Progressive overload =

Volume &Reps)
Week7: 4 Sets*55Kg*4 Reps, Volume = 880Kg (Progressive overload =

Sets (sets Increased to 4)
This is how you will achieve progressive overload in your workouts; you
need to include any of overload method for new stimulation and avoids
Body from Adaptations.
That’s why it’s always important to maintain a workout log, you need to
enter your sets, reps weight lifted day in day out to know how to progress
further in your workouts. Without a workout log you don’t know how much
work you are doing in gym in a given day, due to this you won’t have any
idea how to progress and where to progress, eventually the struggle you
are doing in the gym go vain.
How to progress considering muscle damage and metabolic stress?

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6-10 is the best rep range to perform to produce best possible Muscle
damage; Compound and Isolation exercises are the best to produce
superior Muscle damage. Ex: Bench Press, Incline Dumbbell Press, Peck
Deck etc…
Same As in above mentioned example without disturbing the Rep range
you can progressively increase the Reps, Sets, Intensity and adding
excercise.
In Metabolic stress training The rep range is between 10-15 (refer Chapter
for In detail) And the exercise are mostly Isolation Exercises Such as
Dumbbell Curl, Triceps push down, Triceps kick Back, Spider Curl..Etc…In
this type of exercises we can’t always increase lifting weights for every
session, as it’s a single joint movement unlike compound movements the
progression in the weights is always limited. So Increasing the Reps, Sets,
decreasing rest periods and adding excercise is good methods to overload
What about periodization?

So if you read all the four chapters you must understand that we are going
to work in three different rep ranges considering three mechanisms of
hypertrophy in each workout session.
i.,e 4-6 rep Range , 6-10 range , 10-15 rep range.
Include above rep range with progressive overloading principles and follow
it at least one good year ( with proper workout log) to think about
periodization. In next chapters we will discuss how many sets and about
exercise selection of every muscle group. Thank you.
=======Build Your Own Hypertrophy Program=========
Chapter 5:
How many sets, Exercise Selection & Frequency Per Muscle Group:
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After reading all the four chapters in this series of “Build hypertrophy
program”, I hope now you are aware of the rep range Selection (Discussed
in chapter 2) and Selection of right intensity (weight) for optimum Results to
achieve Muscle Hypertrophy.
Now it’s time to know how many sets per muscle group, how many
exercises per training and frequency of training (No of times you train your
muscle group per week).
Exercise selection:
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As you know our exercise selection is depends upon the three mechanisms
of the Hypertrophy (refer chapter 3).
1)Mechanical Tension (4-6 Rep Range) – Mostly Compound Movements

(Bench press, Squats, OHP..etc)
2)Muscle Damage (6-10 Rep Range) –Compound & Isolation (Dumbbell

Press , Pull Overs..etc)
3) Metabolic Stress (10-15 Rep Range) –Mostly Isolation (Dumbbell Curl,

Peck Deck…Etc)
We will select the exercises such a way to satisfy all the above mentioned
conditions (rep Range).
For example Chest workout

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Mechanical Tension: Bench press / incline bench press / decline bench
press
Muscle damage: Dumbbell press / Weighted Push Ups / Weighted Bar Dips
Metabolic Stress: Cable Fly / Low cable Fly / High Cable Fly.
This way we will select exercises for each muscle group in every workout
session.
How many Sets:

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Going to gym Feeling a like beast and performing like 40-50 sets of
exercises for every muscle group like pro bodybuilder won’t give you
results. In fact it’s a counterproductive to your actual goal. You should not
annihilate the muscle, you need to stimulate it.
There is a General Recommendation for every muscle group to start with,

which we will discuss more in individual muscle group chapters.
Frequency:
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Research suggest Training More than 1 time per week per muscle group is
better than one, but the total volume should be split across the week.
Training 2 or 3 times a muscle group by splitting the volume/sets across the
week improves Muscle Hypertrophy.
For Example In a given week you decided to perform 12 sets of chest
exercises, you decided to perform these total sets of chest exercises in one
chest session in a given week. This means the frequency of the chest
muscle group is “1”.
As we know increasing training frequency will gives you better results,

Hence you decided to increase the frequency of the chest muscle group in
a week to “2”, it doesn’t mean increasing frequency means performing the
same 12 sets again in same week. Keeping the total work sets/ total
volume constant you need to distribute it to across the week.
Example: 12 sets of Bench Press 12 (sets) *5 (reps)*50 (weight) = 3000Kg

(volume)
Day 1: Chest 4 sets*5Reps*50kg = 1000kg

Day 3: Chest 4 sets*5Reps*50kg = 1000kg
Day6: Chest 4 sets*5Reps*50kg = 1000kg
Total Week Sets and volume for the chest: 12*5*50= 3000Kg.
Frequency of chest muscle group you trained in a week is 3 by keeping the
same volume and Sets.
This way you can increase the frequency of muscle group for better results
By splitting the volume across the week.
Chest Hypertrophy (exercise Selection, Sets & Frequency):

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List Of exercise to considering three mechanisms of Hypertrophy:
Mechanical tension (mostly compound & 4-6 Rep range):
1) Flat barbell bench press
2) Incline barbell bench press
3) Decline Barbell bench press
Muscle damage (Compound and Isolation & 6-10 Rep range):

1) Flat dumbbell press
2) Incline dumbbell press
3) Decline Dumbbell Press
4) Weighted Bench Dips
5) Weighted Push ups
Metabolic Stress (Mostly isolation & 10-15 rep range):

1) Flat Dumbbell Fly
2) Low cable Fly
3) Peck Deck
4) Machine Chest Fly
5) Flat Cable Fly
6) High Cable Fly
7) Incline Dumbbell Fly
Sets & Frequency Recommendation For Chest:

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General Recommendation to start with is between 12 and 20 weekly sets
on average. This May be vary according to the training experience, But you
can start your macro cycle considering above sets later you can adjust your
sets. It doesn’t mean you should stick 12-20 weekly sets every week,
remember the progressive overloading technique mentioned in chapter.
Implement those techniques to overload the training.
Frequency:
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Training twice is the sweet spot by splitting the weekly work sets across the
week to optimize Hypertrophy.
Programming Example:
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Now we covered all the major points (Rep Range selection, Weight
Selection, Progressive overloading techniques, sets, Exercise Selection &
Frequency Per Muscle Group) to design a program on your own.
My chest Routine:
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Incline Bench Press (Mechanical Tension, 4-6 Rep Range)
Flat Dumbbell Press (Muscle Damage, 6-10 Rep Range)
Weighted Bar Dips (Muscle Damage, 6-10 Rep Range)
Low cable Fly (Metabolic stress, 10-15 rep range)
High Cable Fly (Metabolic stress, 10-15 rep range)
I use these set of exercise for 1 meso cycle (4-6 Weeks), and I start week 1
micro cycle with 15 sets and with frequency of training “2”.Using
progressive overloading techniques till 6 weeks I overload the training
sessions every week.
Once after completing the (4-6 Weeks) to recover from the accumulated
fatigue from the last training sessions and to perform well in the next macro
cycle I deload for one week. This helps me to avoid unnecessary injury
risks and helps to boost to perform well in next training sessions.
In next meso cycle I slightly change the exercises routine by introducing
one are two in the above listed exercises.
CHAPTER:6
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Back Hypertrophy (exercise Selection, Sets & Frequency):
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1) Dead Lifts
2) Rack Pulls

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Upper Back
1) Barbell shrug
2) Dumbbell shrug
3) Barbell upright row
4) High Seated cable row
Middle Back
1) Wide-grip pulldown
2) Close-grip pulldown
3) Normal Grip Pull Down
3) Barbell row
4) Dumbbell row
5) Machine/Cable row
6) Pull Ups
7) Chin Ups
Lower Back
1)Lumbar extension
2)Good morning

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1) Straight Arm Pull Down
2) machine or a dumbbell Pull over
Sets & Frequency Recommendation for Back:

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remember the progressive overloading technique mentioned in chapter 4.
Frequency:
------------------
Training 2-3 times is the sweet spot by splitting the weekly work sets
across the week to optimize Hypertrophy.
----------------------------------
My Back Routine:
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Dead lift (Mechanical Tension, 4-6 Rep Range)
Barbell row (Middle Back) Muscle Damage, 6-10 Rep Range)
Normal Grip Pull Down (Middle Back) ) (Muscle Damage, 6-10 Rep
Range)
Good morning (Lower Back) (Muscle Damage, 6-10 Rep Range)
Dumbbell shrug (Upper Back) (Muscle Damage, 6-10 Rep Range)
Straight Arm Pull Down (Metabolic stress, 10-15 rep range)
Back muscles are numerous and spread over a wide area, I always make
sure to select the Upper, Middle, lower back muscle exercises while
programing my routine to hit every corner of the muscle in my back .
Methods to Deload:
Method: 1: In deload week you can reduce the total sets to half “Let’s say
at the end of macro cycle week (Micro 6), my total weekly work sets for
back are 30. In deload week you can reduce total weekly work sets to half
or less than that.
Method 2: or you can cut your intensity of the work sets to the half or less
than that.
I will suggest you to read the chapter 1,2,3,4 & 5 to understand in detail
about this series of posts on Hypertrophy Program, you can search in the
group to find other chapters.
========Build your own hypertrophy program===============
Chapter :7
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Quads, Hamstrings Hypertrophy (exercise Selection, Sets &
Frequency):
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List Of exercise by considering three mechanisms of Hypertrophy:

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QUADS:
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1) Full Squat
2)Front Squat
3)Trap Bar Squat
Hamstring:
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1) Trap Bar Stiff Leg Deadlift
2) Barbell Stiff Leg Deadlift
3) Romanian Deadlift

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QUADS:
----------------
1)Barbell/Dumbbell Lunges
2)Barbell single leg Split Squat
3)Leg Press
4)Smith Machine Hack Squat
Hamstring:
----------------
1)Good Morning
2)Dumbbell Stiff Leg Dead lift
3)Standing Leg Curl
4) Weighted 45-degree Hyperextension

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Quads:
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1)Sissy Squats
2)Leg Extensions
Hamstring:
--------------
1)Seated Leg Curl
2)Lying Leg Curl
3)Inverse Leg Curl
Sets & Frequency Recommendation for Quads & Hams:

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Most of the People Neglects or failed to hit with adequate volume when it
comes to hamstring training.
They often design their program with more quad dominating exercises like
Squat, Leg press, leg extensions… Etc. which causes posture
imbalances.Strong hamstrings work to stabilize your hips and keep your
spine properly aligned.
To accommodate proper volume for both quads and hamstrings it’s better
to split your leg work out into Quad dominant and Hamstring dominant
days. On quad dominant day you will focus more on quads by selecting the
quad dominant exercises. On Hamstring dominant day you will focus more
on Hamstring by selecting the Hamstring dominant exercises.

on average Per muscle group (quads & Hams). This May be vary according
to the training experience, But you can start your macro cycle considering
above sets later you can adjust your sets. It doesn’t mean you should stick
12-18 weekly sets every week, remember the progressive overloading
technique mentioned in chapter 4. Implement those techniques to overload
the training.
Frequency:
------------------
Training 2 times is the sweet spot by splitting the weekly work sets across
the week to optimize Hypertrophy.
----------------------------------
My Leg Routine:
-----------------------
Quad Dominant Day:
Full Squat (Mechanical Tension, 4-6 Rep Range)

Leg Press (Muscle Damage, 6-10 Rep Range)
Barbell/Dumbbell Lunges (Muscle Damage, 6-10 Rep Range)
Leg Extensions (Metabolic stress, 10-15 rep range)
Hamstring Dominant Day:
Trap Bar Stiff Leg Deadlift (Mechanical Tension, 4-6 Rep Range)
Good Morning (Muscle Damage, 6-10 Rep Range)
Weighted 45-degree Hyperextension (Muscle Damage, 6-10 Rep Range)
Lying Leg Curl (Metabolic stress, 10-15 rep range)
Methods to Deload:
or less than that.
than that.
===Build Your Own Hypertrophy Program====
Chapter - 8
----------------
Shoulder Hypertrophy (exercise Selection, Sets & Frequency):
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1) Barbell Over Head Press
2) Barbell Push press
3) Hammer Strength or Smith Machine Shoulder Press

1) Dumbbell Shoulder Press
2) Machine Shoulder Press
3) Arnold Press
4) Up Right Row Wide Grip
5) Barbell Rear Delt Row

1) Cable/Rope/Plate/Dumbbell Front Raises (Anterior Deltoid)
2) Cable/Dumbbell Side Lateral Raises (Lateral Deltoid)
3) One arm Inclined Side Lateral Raises (Lateral Deltoid)
4) Seated Y Raise (Lateral Deltoid)
5) Cable Reverse Fly (Posterior Deltoid)
6) Dumbbell Lying Rear Delt Raise (Posterior Deltoid)
7) Reverse Peck Deck (Posterior Deltoid)
8) Face Pull (Posterior Deltoid)
Sets & Frequency Recommendation For Shoulder:

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In all Push Workouts like Shoulder Press, Bench press..etc.. Anterior
Deltoid take quite a bit if damage. Hence you don’t need direct training of
anterior shoulders or you can limit to 4-6 sets of direct training. More direct
training of anterior deltoids will become a recovery issue in the context of
other chest training/ Push Training Sessions.
Most of the people Lag or neglect training the rear Delts, If you want build
3D shoulders or Boulder Shoulders you need to focus on more Rear Delt
Training.
Frequency:
------------------
Training twice is the sweet spot by splitting the weekly work sets across the
week to optimize Hypertrophy.
----------------------------------
My Shoulder Routine:
----------------------------
Strict Overhead Press (Mechanical Tension, 4-6 Rep Range)
Dumbbell Press (Muscle Damage, 6-10 Rep Range)
Arnold Press (Muscle Damage, 6-10 Rep Range)
Dumbbell Side Lateral Raise (Metabolic stress, 10-15 rep range)
Reverse Peck Deck (Metabolic stress, 10-15 rep range)
Face Pulls (Metabolic stress, 10-15 rep range)
Methods to Deload:
or less than that.
than that.
I will Suggest you to read the Remaining chapters in the group by

searching "build your own hypertrophy program" to understand Better.
===Build Your Own Hypertrophy Program===
Chapter:9
---------------
Abs are Made in kitchen.
Doing thousand crunches won’t alone help you to see visible abs, you got
to lower your body fat to 10%.
Do more compound movements to see visible Abs.
Train your Abdominal Muscle like any other body Part.
The above all suggestion you will often receive when it comes to build your
chiseled Abs.
Let’s dig more into this topic what it really need to build your Abdominal
Muscles.
Abdominal Muscles:
You need to train all four muscles of abdominal to attain that chiseled look
of Abs.
The Four Muscles are

1)Rectus Abdominis
2)Transverse Abdominis
3)External abdominal Oblique
4)Internal Abdominal Oblique
1) Rectus Abdominis:)
--------------------------
Located along the front of the abdomen, this is the most well-known
abdominal. Training Rectus Abdominis will give you that six pack or eight
pack look.
Most of the people thinks that six or eight pack muscle are 6 or 8 individual
muscles and they often consider it as upper abs or lower abs Muscle to
train them. But in real case the rectus abdominis is one single muscle.
They are called upper and lower abs because they are separated by
connective tissues and could be emphasized differently.
When you train your abs, Rectus Abdominis works as a whole, but
depending on what exercises you do, the involvement of upper or lower
fibers varies.
2) Transverse Abdominis:
-------------------------------
Located Under the obliques, it is the deepest of the abdominal muscles and
wraps around your spine for protection and stability.
3) External abdominal Oblique:

----------------------------------------
Located on the side and front of the abdomen
4) Internal Abdominal Oblique:

--------------------------------------
Located under the external obliques, running in the opposite direction.
Exercise Selection:
---------------------------
1) Rectus Abdominis
* Power Wheel Roll Out

* Hanging Knee Raises
* Reverse Crunch Incline
*Cable/Machine Crunch
*Bent Knee Sit Up
2) Transverse Abdominis:
*Abdominal Vacuum
*Abdominal Vacuum in Plank Position
3) External & Internal Obliques:
*Kneeling Twisting Crunch

*Weighted Side Crunch
*45° Dumbbell Side Bend
*Incline Twisting Sit Up
Most people believe heavy Compound basics like squats and deadlifts
provides a decent ab stimulus and you don’t need to train as hard like any
other muscles. Though if you want to see the thick Ab muscle definition
when you lower your body fat levels to below 10% you need train them
directly.
How Many Sets?

-----------------------
General Recommendation to start with is between 14-20 weekly sets on
average. This May be vary according to the training experience, But you
sets.
Most of the people fail to Include Progressive overloading technique when
comes to abs training. The Most listed above exercises are should perform
with weights, so there will be a better chance to increase the weights
progressively.
Frequency & Reps:

----------------------------
Abdominal muscles are mixture of both fast Twitch and Slow twitch Fibers.
Hence you can train in between the Rep range between 8-20.
Abdominal Muscle does have impressive fatigue resistance, and can also
recover very quickly from overloading training. Thus, you can train them 3-5
times a week by spreading the recommended weekly sets across the week.
My Ab Routine:
---------------------
Power Wheel Roll Out
Kneeling Twisting Crunch
45° Dumbbell Side Bend
Abdominal Vacuum (5 Sets of 30 Sec hold)
You don’t need very complex routine to develop your Abdominal Muscles.
My selection of Exercise is very simple, hits all the four abdominal muscle.
My total weekly sets would be around 18 and Frequency of training is 3 by
splitting total sets across the week. I vary the rep range between 8-20 with
in the week.
Why most people fail to see visible abs even after lowering their body fat
levels:
----------------------------------------------------------------
If you are not seeing visible abdominal muscles even after lowering your
body fat levels that means you are not simply not training enough or you
are not treating the abdominal muscle as any other muscle.
For example A & B both are at 20% body fat and the beginner level in
training. They both decided to transform and took 12 week transformation
Challenge. They followed caloric deficit diet with strength training.
“A” treated His Abdominal Muscle Just like any other muscle, mostly he
trained abs with weights and progressively increased weights in his
exercises.
“B” Trained his Abs Muscle with Normal Body Weight routine and he hasn’t
trained them with weights.
Both A & B ended up with 10% body fat but guess what “A” has more
visible Abs than B.
If you haven’t trained them like any other muscle stop bothering about your
invisible abs even after lowering your body fat percentage to 10.
Remember 10 Weighted rope crunches is better than 100 sit-ups.
CHAPTER: 10
---------------------------
Arms Hypertrophy (exercise Selection, Sets & Frequency):
---------------------------------------------------------------------
-----------------------------------------------------------------------
In all Push & Pull Movements your Triceps and Biceps get all the heavy
work they needed. Most of the exercise Mechanics of Biceps and Triceps
are isolated, So It’s unsafe to perform the Dumbbell Curl (isolation
Exercise) With Heavy weights in the 4-6 Rep range. It’s always better to
perform the exercises for the arms in the rep range between 8-16.
Muscle damage (Compound and Isolation & 8 -12 Rep range):
-----------------------------------------------------------------------
Biceps
1) Under Hand Chin up
2) Barbell / Dumbbell / Cable Curl
3) Incline Dumbbell Curl
4) Preacher Curl
5) Concentration Curl
6) Cable Reverse Curl
7) Cable / Dumbbell / Preacher Hammer Curl
Triceps
1) Close Grip Bench Press
2) Lying Triceps Extension / Skull Crushers
3) Cable Push Down
4) Reverse Grip Triceps Push Down
5) Cable/ Dumbbell Triceps Extension
6) Dumbbell / Cable Triceps Kick Backs
7) Close Grip / Diamond Push Ups

-----------------------------------------------------------------------
You can perform the same above mentioned exercises in the 10-15 Rep
Range also to attain metabolic stress.
Sets & Frequency Recommendation for Back:

--------------------------------------------------------------
Frequency:
------------------
Training 2-4 times is the sweet spot by splitting the weekly work sets
across the week to optimize Hypertrophy.
Biceps and Triceps are synergetic Muscles when you Perform Back and
Chest Exercises, thus required less Direct work Compare to Other
muscles. Though you can adjust the sets and volume Considering your
recovery and progress. Biceps And Triceps are comparatively so small and
they can recover in very short time with limited volume. You can even do
arms daily By splitting your Total Number of sets Across the Week.
----------------------------------
My Arms Routine:
-----------------------
Biceps:
Barbell Curl / Dumbbell curl (8-12 Rep Range)
Preacher Curl (8-12 Rep Range)
Hammer Curl (8-12 Rep Range)
Reverse Curl (12-16 Rep Range)
Triceps:
Close Grip Bench Press (8-12 Rep Range)
Triceps Cable Pushdown (8-12 Rep Range)
Triceps cable Extensions (8-12 Rep Range)
Reverse Grip Cable Push Down l (12-16 Rep Range)
I use these set of exercise for 1 mesocycle (4-6 Weeks), and I start week 1
micro cycle with 16 sets and Most of the time I follow Push/Leg/ pull
Routine, and I keep my arms training frequency to 4 by splitting the weekly
sets on Push and Pull Days..Using progressive overloading techniques till 6
weeks I overload the training sessions every week.
In next mesocycle I slightly change the exercises routine by introducing one
are two in the above listed exercises.
Methods to Deload:
or less than that.
than that.
I will suggest you to read the chapter 1,2,3,4 & 5 to understand in detail
about this series of posts on Hypertrophy Program, you can search in the
group to find other chapters.
TC5 Important Dates
 Transformation Challenge Week 1 begins at 12:01 am IST on April 8, 2018 and ends at
11:59 pm IST on April 14, 2018.
11:59 pm IST on April 21, 2018.
11:59 pm IST on April 28, 2018.
11:59 pm IST on May 5, 2018
 Transformation Challenge Week 5 begins at 12:01 am IST on May 6, 2018 and ends at 11:59
pm IST on May 12, 2018
 Transformation Challenge Week 6 begins at 12:01 am IST on May 13, 2018 and ends at
11:59 pm IST on May 19, 2018.
11:59 pm IST on May 26, 2018.
11:59 pm IST on June 2, 2018.
 Transformation Challenge Week 9 begins at 12:01 am IST on June 3, 2018 and ends at 11:59
pm IST on June 9, 2018.
 Transformation Challenge Week 10 begins at 12:01 am IST on June 10, 2018 and ends at
11:59 pm IST on June 16, 2018.
11:59 pm IST on June 23, 2018.
11:59 pm IST on June 30, 2018.

Build Your Own Hypertrophy

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Most of us follow structured Nutrition plan to lose fat or gain muscle.

Build our own hypertrophy Program

Chapter 1: General terms used in Strength Training Program:

Muscle Protein Synthesis:

Micro, Meso, macro Cycles:

Micro Cycle: Typically one week long or 7-10 Training Days.

Most People don’t plan to fail, They fail to plan.

What is Hypertrophy and what cause to achieve hypertrophy?

Build Your own Hypertrophy Program

How Much should I Lift (Weight Selection & RIR):

How you can choose right Intensity?

How To Implement RIR in While Programming Workout: -------------------------

Example of Chest workout program considering all above factors: Refer

Thanks for reading and Sorry For the long post....

As we discussed earlier “Volume is key to hypertrophy but intensity is still

As you know our entire program is be it exercise selection, RIR, Rep

Mechanical Tension (Refer Chapter 2 for in detail about Mechanical

So To achieve mechanical tension we will perform exercise rep range

Week1: 3 sets*50kg*4Reps, Volume = 600Kg

Week2: 3Sets*50kg*5Reps, Volume = 750Kg (Progressive overload =

Week3: 3Sets*50kg*6Reps, Volume = 900Kg (Progressive Overload =

Week4: 3Sets*55Kg*4Reps, Volume = 660Kg (Progressive overload =

Week5:3Sets*55Kg*5Reps, Volume = 825Kg (Progressive Overload =

Week6: 3Sets*55Kg*6Reps, Volume = 990Kg( Progressive overload =

Week7: 4 Sets*55Kg*4 Reps, Volume = 880Kg (Progressive overload =

How to progress considering muscle damage and metabolic stress?

What about periodization?

1)Mechanical Tension (4-6 Rep Range) – Mostly Compound Movements

2)Muscle Damage (6-10 Rep Range) –Compound & Isolation (Dumbbell

3) Metabolic Stress (10-15 Rep Range) –Mostly Isolation (Dumbbell Curl,

For example Chest workout

How many Sets:

There is a General Recommendation for every muscle group to start with,

As we know increasing training frequency will gives you better results,

Example: 12 sets of Bench Press 12 (sets) *5 (reps)*50 (weight) = 3000Kg

Day 1: Chest 4 sets*5Reps*50kg = 1000kg

Chest Hypertrophy (exercise Selection, Sets & Frequency):

Muscle damage (Compound and Isolation & 6-10 Rep range):

Metabolic Stress (Mostly isolation & 10-15 rep range):

Sets & Frequency Recommendation For Chest:

Mechanical tension (mostly compound & 4-6 Rep range):

Muscle damage (Compound and Isolation & 6-10 Rep range):

Metabolic Stress (Mostly isolation & 10-15 rep range):

Sets & Frequency Recommendation for Back:

Barbell row (Middle Back) Muscle Damage, 6-10 Rep Range)

Good morning (Lower Back) (Muscle Damage, 6-10 Rep Range)

Dumbbell shrug (Upper Back) (Muscle Damage, 6-10 Rep Range)

Straight Arm Pull Down (Metabolic stress, 10-15 rep range)

Mechanical tension (mostly compound & 4-6 Rep range):

Muscle damage (Compound and Isolation & 6-10 Rep range):

Metabolic Stress (Mostly isolation & 10-15 rep range):

Sets & Frequency Recommendation for Quads & Hams:

General Recommendation to start with is between 12 and 18 weekly sets

Full Squat (Mechanical Tension, 4-6 Rep Range)

Hamstring Dominant Day:

Mechanical tension (mostly compound & 4-6 Rep range):

Muscle damage (Compound and Isolation & 6-10 Rep range):

Metabolic Stress (Mostly isolation & 10-15 rep range):

Sets & Frequency Recommendation For Shoulder:

I will Suggest you to read the Remaining chapters in the group by

Do more compound movements to see visible Abs.

Train your Abdominal Muscle like any other body Part.

Week1: 3 sets50kg4Reps, Volume = 600Kg

Week2: 3Sets50kg5Reps, Volume = 750Kg (Progressive overload =

Week3: 3Sets50kg6Reps, Volume = 900Kg (Progressive Overload =

Week4: 3Sets55Kg4Reps, Volume = 660Kg (Progressive overload =

Week5:3Sets55Kg5Reps, Volume = 825Kg (Progressive Overload =

Week6: 3Sets55Kg6Reps, Volume = 990Kg( Progressive overload =

Week7: 4 Sets55Kg4 Reps, Volume = 880Kg (Progressive overload =

Example: 12 sets of Bench Press 12 (sets) 5 (reps)50 (weight) = 3000Kg

Day 1: Chest 4 sets5Reps50kg = 1000kg