We would do our core or main lifts (squat,bench, powerclean, etc) then do auxiliary lifts (curls, tricep push downs, lat pull downs, etc) 3x10 aux and different set counts for main lifts
Most plans will follow a similar outline:
- Main movement
- Compound accessory
- Isolation
- Etc
- Etc
The difference between them, typically is the exercise selection, the frequency, the muscles worked, sets, reps, break time, progression, etc.
Youâre not giving us any thing to work with here, which makes people very unlikely to continue trying to help.
20 rep squats.
12 solid weeks of that program is gonna be a bit much. Super Squats recommends it for 6 weeks, and I found that to be about right. Could run it along with something like Building the Monolith for the remaining 6.
Iâm trying to give u what u need I just donât know what else you need to know. All I want is a few links to some hypertrophy programs. I just want to see whatâs out there bc I couldnât find anything on google. I appreciate all the help but I just want some plans to look at and try
sooooo⊠he siteâs search engine is pretty cool. Check the above link for 90 some odd bodybuilding routines.
You want people to post links because you canât browse the main page that is full of hypertrophy programs?
You got good suggestions when you asked the same question back in January.
Which of the programs that were suggested in that thread have you been following for these last 8 weeks?
[quote] Iâm a male 5â7 135 so Iâm pretty skinny.
[âŠ]
I meant that as I think there would be a quicker way to gain muscle if I changed my training[/quote]
The quicker way to gain muscle is actually to change your nutrition because I guarantee thatâs where the problem really is.
try googling the search terms â10 week hypertrophy programâ â12 week hypertrophy programâ â3 month hypertrophy programâ etc until you find what you want. Donât be lazy.
Also, if repetitive is boring to you and you donât want to do the same things over and over, weightlifting is not for you. Set and rep schemes will vary, but exercise selection is limited, if you want your workouts to be effective. If youâre doing different shit every time you get in the gym, you likely will see little progress in your physique. Iâve built my physique with about 6 or 7 exercises performed consistently over several years.
edit: pwnisherâs suggestion is EXTREMELY effective. And itâs got plenty of variety for my taste, as you can choose your assistance work. The basic tenants of that program are what Iâve been following for most of my lifting career.
This is why I donât reply to people asking open ended questions with no details. Try some research