quickly to introduce myself: I am currently living in South Africa.
In the last 2 years I have never been consistent with my training and kept changing things. Now I am at a point where I am looking for a good long-term program to focus on hypertrophy and definition. I don’t care about how much weight I can move or how strong I get. I am really just for the defined look.
Can someone help me with suggesting a good program for my aims. Up til now I have mainly been doing a 4day routine with around 10-12 sets per big muscle.
My split used to look something like this:
I don’t mind changing to something completely different as long as its the most efficient way to hypertrophy.
Thank you so much for your help[/quote]
Wow, I’ve never spoken to someone less than 2cm tall before
Hypertrophy without focussing on strength is like trying to make a balloon bigger when it’s already fully blown up…it just won’t get bigger. You need to add more substance/material…and this is done via strength progression.
Don’t get too caught up in the strength vs size thing, there is not a great deal of difference. Bodybuilding training can focus on lower loads as low as 70% 1RM, but with enough volume, they can do higher loads too.
Main thing to change is diet/cardio. If you want to get leaner, you’ll have to alter diet until you’re losing fat weekly. If your diet gets very low in calories, (e.g. lower than 2000 cals/day), you’ll have to focus more on cardio to burn the last bits of fat. If you’re at around 15% bodyfat, you’re only looking to diet for about 2 months on a decent program and this should get you into the single digits figures.
When you shift gears (looking to put on muscle), simply increase calories until bodyweight starts to increase each month (and strength gains will come smoother). Cardio needn’t be done as much on this phase.
Just focus on one goal at a time (don’t get caught up in trying to lose fat and gain muscle at the same time)…and don’t spend too long obsessing over your Abs otherwise “Professor X” will eat you