[flight05]

flight05 on June 20, 2003 at 12:50 am #8441

I am going to try and complete a hypertrophy cycle of 10 weeks as i am only 160 at 6'2. so i need some muscle for basketball and track. The extra muscle should help for track power as well.

I based this program on christian thibadeau's OVT program over at t-mag.

i am looking at gaining at least 20lbs of muscle this summer because i am growing taller as well.

The Program consists of 5×5 (every exercise with 120 sec between sets. The percentage beside the exercise defines the speed at which the lift will be executed.

Day 1
5 Military Press 100%
5 Incline Dumbbell Lateral Raises 65%
5 supersets with 120 sec break

5 Seated alternate Dumbbell press 100%
5 Plate front raise 65%
5 supersets with 120 sec break

5 Seated Cable-row to Neck 100%
5 Bent-over Rear delt raises 65%
5 supersets with 120 sec break

Day 2
5 Full Squat 100%
5 Reverse Lunges 65%
5 supersets with 120 sec break

5 Snatch Grip Deadlifts 100%
5 Romanian Deadlifts 65%
5 supersets with 120 sec break

5 Glute Ham Raises 100%
5 Leg Curls 65%
5 supersets with 120 sec break

Day 3
5 Bench Press 100%
5 Flat Dumbell Flies 65%
5 supersets with 120 sec break

5 Incline Bench Press 100%
5 Incline Dumbell Flies 65%
5 supersets with 120 sec break

5 Lat Behind Neck Pull Down 100%
5 One Arm Dumbell Rowing 65%
5 supersets with 120 sec break

5 Bent Over Barbell Rowing 100%
5 Seated cable rowing to abdomen 65%
5 supersets with 120 sec break

Day 4
5 Standing barbell curl 100%
5 Seated Alternate Dumbbell Curl 65%
5 supersets with 120 sec break

5 Preacher curl 100%
5 Standing Alternate Hammer curls 65%
5 supersets with 120 sec break

5 Weighted dips 100%
5 Decline Skull Crushers 65%
5 supersets with 120 sec break

5 Bent-arm Barbell Pullovers 100%
5 Rope Pull Downs 65%
5 supersets with 120 sec break

CRITIQUES???

thanks:cool:

[400stud]

400stud on June 20, 2003 at 2:40 am #20760

I am not the most experienced in the world with weightlifting as I am learning myself, but the volume seems a bit high and it looks like there are a lot of isolation exercises.

As far as I know, you can still gain muscle while training for power. You may not gain twenty pounds, but you will gain weight. In the off-season you might want to try consuming a little more proteint to help with your weight gaining.

Just what I think.

[flight05]

flight05 on June 20, 2003 at 3:01 am #20761

i dont think volume is a problem as there is sufficient rest in between. and solid regeneration should be implemented.

i will try and up my protein intake.

[QUIKAZHELL]

QUIKAZHELL on June 20, 2003 at 8:08 am #20762

please explain how you plan to do certain lifts at 100%.

[flight05]

flight05 on June 20, 2003 at 11:27 pm #20763

sorry for the confusion,

the percentage designates the speed at which the lift is executed.

100% = as fast as possible
65% = slow, and in control

[Mike Young]

Mike Young on June 23, 2003 at 12:31 pm #20764

I understand it's a hypertrophy program but it still seems a little extreme. I don't think you should ever get so far away from normal training that it looks like you're a completely different type of athlete. For example, just looking at the program you presented, I'd think you were a bodybuilder. The result of this program might be you getting bigger, but more than likely it would come at the cost of your athleticism. One of the keys to any good periodized program is that no biomotor ability or physical capacity is ever completely neglected. Developing one capacity to the maximum at the neglect of others (which this program appears to do), and then switching to a phase which does the same but for a different capacity, is like taking 2 steps forward (if you're lucky) and one step back.

ELITETRACK Founder