T Nation

Hypertrophy Program Review


#1

I've recently begun following "Hypertrophy for Skinny Guys" program. I'm new to the whole "bulking" game, so I was hoping to get some insight as to how effective the structure of this program is. It has you lifting 5 times a week, Monday/Thursday is legs/arms, Tuesday/Friday is chest/back/shoulders. Wednesday's are shorter, work capacity and core work sessions. The first leg and arm day consisted of:
8 rounds
8 front squats
8 BB biceps curls

6 rounds
10 deadlifts
10 tricep bench dips

4 rounds
12 back squats
12 DB curl to overhead press

The first chest/back/shoulder routine was:

8 rounds
8 BB bench press
8 BB bent over rows

6 rounds
10 seated alternating & rotating DB shoulder press
10 horizontal pull-ups

4 rounds
12 Incline BB bench press
8 chin-ups

The program follows this structure, implementing mostly the same exercises but switching up the reps/sets. It also includes DB walking lunges for legs, DB flys for chest, DB curls and bar dips for arms. Any thoughts? Thanks!


#2

How do you enjoy doing it?
What’s your progress so far?
What’s your diet like?


#3

I saw your thread in the other section.

Here’s the problem. The way this program is structured, it’s likely you will turn it into a circuit training session like most guys I know who have been through your type of training.

What you should do is select a program that focusses on weight progression for the compound exercises. 5/3/1, Starting Strength etc.


#4

I’m enjoying. It’s been a kick in the nuts, but it’s all good.

I’ve upped my calorie intake, dropped a portion of cardio as well.

I’ve done my best to keep it from turning into a circuit. I neglected to mention that the routine has a stretch or mobility movement programed into each combo (i.e.: 8 rounds: 8 bench press, 8 bent over rows, lat+pec stretch), and this keeps the pace slower. One question I do have is what is the most commonly accepted ideology on rest periods between sets for muscle growth? Shorter rest or longer?