Twice A Week Training for Hypertrophy & Strength Twice A Week Training for Hypertrophy & Strength

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Thread: Twice A Week Training for Hypertrophy & Strength

  1. #1
    Join Date
    May 2022
    Posts
    2

    Default Twice A Week Training for Hypertrophy & Strength

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    At first, thank's for the possibility to join the forum. I am an former powerlifter from Bavaria in Germany and I switched to more bodybuilding style training since 2-3 years.

    I want to train 2 days per week now and saw a few threads here. Strength training is more simple to me, but in regards to bodybuilding - everybody says different things.

    My first option is from reddit, would be pretty hypertrophy focused and westside style. Other option is an old post on a open forum. I even saw Andy Bakers layout, but not sure if that's enough volume for hypertrophy.

    What do you guys think about the routines?

    I am 28
    Training around 12 years, more optimal the last half
    BW is around 80kg
    Bench Max 135
    Press 80kg
    Deads 225
    Squats 145 (I know.)

    Day 1
    Bench: work up to 1@8 (go to @9 every 2 weeks), then 6-7x5@70
    CGBP: 3-4x4 @70-75ish%
    Back Squat: 1@8, then 6x5@70%
    Secondary Pull: not sure, depends on what you choose (maybe superset chins & tricep extensions)

    Day 4
    Bench: 4-5x3@80%
    Press: 4x4@75%
    Deads: 1@8-8.5ish, then 5-6 sets of 3@75ish
    Front squats: whatever. Just do about 30 reps at 70%

    + Bodybuilding Work like dips, more lats, arms, delts, little leg isos, grip



    Or the other option from reddit. Would this better work for hypertrophy? Bc there a less sub maximal sets and more effective reps?

    Lower:

    Some kinda ME Squat or pull

    heavy accessory, usually Good mornings/rack pulls for 5-8 reps

    quad accessory in the 8-12 rep range

    hamstring accessory in the 8-12 rep range

    horizontal pull accessory 10-20 rep range

    Hip adduction/abduction 20 reps each way

    Band pullthroughs 2x20

    Bicep work, 8-12 range

    Grip and core work if needed.

    Upper

    Some kinda ME bench

    Heavy accessory, usually board work in the 5-8 rep range

    Lat accessory 8-12 rep range

    Tricep accessory 8-12 range

    Side/rear delt accessory 10-20 range

    Upper back accessory 10-20 range

    More tricep accessory 10-20 range

    Rotator cuff work 2 sets 15 reps internal/external rotation

    bicep/elbow prehab, eg various light curls




    I appreciate your answers and help guys! Thank you

    Greetings from Bavaria
    Jacob

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    49,210

    Default

    Looks like fun!! Enjoy your exercising!

  3. #3
    Join Date
    Jan 2020
    Location
    Argentina
    Posts
    10

    Default

    Quote Originally Posted by Mark Rippetoe View Post
    Looks like fun!! Enjoy your exercising!


    What was the program you were doing and how much time do you have to train each session?

  4. #4
    Join Date
    Jun 2021
    Location
    Winter Springs, FL
    Posts
    132

    Default

    Quote Originally Posted by Jacob9393 View Post
    At first, thank's for the possibility to join the forum. I am an former powerlifter from Bavaria in Germany and I switched to more bodybuilding style training since 2-3 years.

    I want to train 2 days per week now and saw a few threads here. Strength training is more simple to me, but in regards to bodybuilding - everybody says different things.

    My first option is from reddit, would be pretty hypertrophy focused and westside style. Other option is an old post on a open forum. I even saw Andy Bakers layout, but not sure if that's enough volume for hypertrophy.

    What do you guys think about the routines?

    I am 28
    Training around 12 years, more optimal the last half
    BW is around 80kg
    Bench Max 135
    Press 80kg
    Deads 225
    Squats 145 (I know.)

    Day 1
    Bench: work up to 1@8 (go to @9 every 2 weeks), then 6-7x5@70
    CGBP: 3-4x4 @70-75ish%
    Back Squat: 1@8, then 6x5@70%
    Secondary Pull: not sure, depends on what you choose (maybe superset chins & tricep extensions)

    Day 4
    Bench: 4-5x3@80%
    Press: 4x4@75%
    Deads: 1@8-8.5ish, then 5-6 sets of 3@75ish
    Front squats: whatever. Just do about 30 reps at 70%

    + Bodybuilding Work like dips, more lats, arms, delts, little leg isos, grip



    Or the other option from reddit. Would this better work for hypertrophy? Bc there a less sub maximal sets and more effective reps?

    Lower:

    Some kinda ME Squat or pull

    heavy accessory, usually Good mornings/rack pulls for 5-8 reps

    quad accessory in the 8-12 rep range

    hamstring accessory in the 8-12 rep range

    horizontal pull accessory 10-20 rep range

    Hip adduction/abduction 20 reps each way

    Band pullthroughs 2x20

    Bicep work, 8-12 range

    Grip and core work if needed.

    Upper

    Some kinda ME bench

    Heavy accessory, usually board work in the 5-8 rep range

    Lat accessory 8-12 rep range

    Tricep accessory 8-12 range

    Side/rear delt accessory 10-20 range

    Upper back accessory 10-20 range

    More tricep accessory 10-20 range

    Rotator cuff work 2 sets 15 reps internal/external rotation

    bicep/elbow prehab, eg various light curls




    I appreciate your answers and help guys! Thank you

    Greetings from Bavaria
    Jacob
    I think you would make a lot more progress if you were willing to train three days a week. Is that something you would consider or is it a non-starter?

  5. #5
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    49,210

    Default

    Quote Originally Posted by Lucas Gallo View Post


    What was the program you were doing and how much time do you have to train each session?
    Practical Programming for Strength Training, 3rd edition – The Aasgaard Company

    Squats 145 (I know.)
    Apparently you don't.

  6. #6
    Join Date
    May 2018
    Posts
    114

    Default

    Bad trolling.

  7. #7
    Join Date
    May 2022
    Posts
    2

    Default

    starting strength coach development program
    Thanks for the input guys!

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