[quote]PhilD wrote:
Im just putting together a new program aimed at hypertrophy. For some background knowledge iv previously done TBT twice, and Bill Stars 5x5.
Anyway heres the program
Monday - Legs/shoulder
Backsquats - 3x10, 1x5-8
Frontsquats - 3x10
Seated barbell shoulder press - 3x10
Military press - 3x10
Shrugs - 3x12
Tuesday - Chest/triceps
Bench press - 3x10, 1x5-8
Incline bench press - 3x10
Dips - 3x10
Incline barbell tricep extensions - 3x10
Thursday - Back/biceps
Pullups - 3x to failure
Power cleans - 1x10, 2x5-8
Deadlifts - 3x10, 1x5-8
Barbell rows - 3x10
Barbell curls - 3x10
Shrugs - 3x10
Saturday - Full body
Back squats 3x10, 1x5-8
Pullups - 3x to failure
Close grip bench press - 3x10
Handing leg raises - 3x15
Crunches
Yeh so any critisism/input welcome![/quote]
Your nervous system is going to get CRUSHED!! Lets start with the good: when desigining a program the reps are king and you have chosen an appropriate range for your goal (hypertrophy). 9-12 is appropriate (although depending on your training age you can experience hypertrophy from a number of rep ranges). Based on the number of reps you can then fill in the percentage of maximal weight used (for the number of reps you have listed I would use a load of appx 70%). The next variable is sets, to achieve hypertrophy there has to be sufficient exposure and the reps will dictate the number of sets. The optimal number of sets is going to be dependant on training age also bear in mind the more reps you do the less sets you should do. For general purposes the 8-10 range is usually well paired with 4-8 sets (the varience depends on number of excercises). You should also factor in the rest intervals, for hypertrophy and to keep it simple for hypertrophy you want partial to full recovery between sets and 90-120sec is where you should aim for. I am not going to elaborate to much on time under tension per rep (not to discount it’s importance) instead I will just say your set should last 20-40seconds. The complexity of the movements chosen (deadlifts, powercleans) should place them in front of pullups. There is NO WAY you can expect to be able to safely and effectively do 3 sets of deads AFTER completing pullups to failure and power cleans. Finally before making a suggestion for a better program for your goals I just need to correct something eeu743 said about SHRINKING your biceps by training them…THIS IS WRONG!!! That could not be further from the truth!!! I can assure you there is NO study out there that would coorelate to his claim. No offense intended eeu but, that statement is just WRONG!!
Now, in terms of a great program for gaining muscle mass, try Charles Poliquin’s 10x10program. If hypertrophy is your goal this simple program has stood the test of time and is EXTREMLY effective!! For more info on loading parameters either Charles Poliquin, Ian King, or CT have written some great stuff. I like that you want to tackle the compound movements but, the short of it is your program is overkill and there are much better programs out there to accomplish the goal of hypertrophy!