The Beginners Hypertrophy Program

The Beginners Hypertrophy Program

The Beginners Hypertrophy Program, as the name suggests, is aimed at people who are new to resistance training and are in need of a workout structure that optimizes all elements of resistance training. Note, however, that this split will work for anyone who participates in resistance training, not just beginners and can be an effective routine change if you’ve hit a plateau in your training.

This program is a simple but effective split designed around grouping muscles depending on their function. It is based around 3 sessions: push, pull and legs.

During each of these sessions you will hit all major muscle groups with a variety of compound and isolation exercises.

To make this program effective I advocate 3 rest days a week which would make an example of how to utilize this program look like this:

As you can see once you’ve completed weeks 1 - 3 you then just repeat the cycle. Repetition of the program for around 6 - 8 weeks allows you to keep progressing in terms of size and strength without hitting a plateau.

Throughout this program you should record the weight and reps you lift for each exercise, this is paramount to progressing and setting targets.

Understanding the program:

• Rest – This is simply the time taken in between sets.
• Tempo – this is the speed (in seconds) at which you perform the exercise.
• For example: 31X0
  • 3 - eccentric (negative or stretch portion)
  • 1 - pause at the bottom
  • X - explosive concentric (positive or contract portion)
  • 0 - pause at top
• The same principle applies to all the other tempos in terms of order. It is always eccentric, bottom pause, concentric, top pause
• Asterisk Symbol (*) – When this is seen next to a letter it means this exercise is a progression lift which means you must progress each time you perform this exercise. A progression could mean you lift more weight or it could mean you perform more reps within the rep scheme.
• AMRAP – As Many Reps As Possible

I would highly recommend you look over Scott’s YouTube channel to see proper execution of each exercise before you start this program. The use of proper form with these exercises allows for better muscular stimulation which will encourage more growth.

For nutritional advice I recommend you check out Scott’s website for his meal planner and video on how to calculate your required nutritional intake.

If you are still confused, head over to the FORUMS where other Hermanites and I will help you get on track.

With regards to your log book use it to your advantage. Before you go into the gym read through the program, look at the exercises you will perform, look at your previous weights and reps and know what you have to do to beat these.

You must go into the gym ready to break personal bests and give all you can in order to earn the physique you desire.

Put the effort in Nation and the results will follow!! #SHFAthlete #HTH

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Original article and pictures take muscularstrength.com site