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Forum » Pure hypertrophy brahs (competitors) what does your routine look like?
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Thread: Pure hypertrophy brahs (competitors) what does your routine look like?

post 1631318183 02-13-2021, 04:42 PM
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  1. plebmaximus
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Pure hypertrophy brahs (competitors) what does your routine look like?

Title

Need some ideas. Most Internet knowledge seem to revolve around powerlifting, but I want to see what competitors & pure hypertrophy brahs do?
Lifting Crew
post 1631319273 02-13-2021, 04:55 PM
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#2
  1. Liberal3lite
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You don't need to risk an injury with low reps. There are guys getting great results in the 12 to 20 rep range.
It was all just satire. Sorry if I offended anyone with my trolling and sickening posts. Peace and love to everyone.
post 1631321593 02-13-2021, 05:23 PM
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Originally Posted By Liberal3lite⏩
You don't need to risk an injury with low reps. There are guys getting great results in the 12 to 20 rep range.
Yep agreed


Just curious what a routine would look like

so do guys use block periodisation for pure hypertrophy?

If not doing the Big 3 what do you replace them with?
Lifting Crew
post 1631336763 02-13-2021, 09:11 PM
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8 hour arm workout 3x a week...
post 1631338483 02-13-2021, 09:45 PM
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  1. SoutheastBeast1
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Bro split

Chest/tris
Back/bis
Shoulders
Legs

Typically in the gum 90-120 minutes depending on the day.

I’ll stick in 6-10 rep range typically. I’ve found supersetting is goat.

Generally start with my heavier lifts first and work my way down to accessory lifts as my workout nears its end for each body part

Form is key. Mix up the tempo sometimes as well. Negatives are nice to throw in once in awhile as well.

And lastly drink lots of water. I feel like it doesn’t get talked about enough. Drink water all day long, don’t bother drinking anything else. Everything else is a total waste.
"One day I won't be able to lift any more. Not I won't want to lift. I mean physically unable. That day could be decades from now or it could be tomorrow. All I know is that's the day I'll wish I could lift more than ever. The day I'd give anything for one more workout, one more set, or one more cardio session. So go hard and enjoy every workout, every set, every rep. Because one day you will wake up and you will never get it back."
-SoutheastBeast1
post 1631340533 02-13-2021, 10:16 PM
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Honestly, I found better hypertrophy results just by reducing rest times in between sets. So instead of resting the usual 30, 45, 60 seconds etc, I did the reverse where every time I went heavier, I reduced my rest time in between sets.

Ex.
Original
15 reps (30 second rest)
12 reps (45 second rest)
10 reps (60 second rest)
8 reps (1:15 min rest)
6 reps

Reduced Rest Times
15 reps (1 minute rest)
12 reps (50 second rest)
10 reps (40 second rest)
8 reps (30 second rest)
6 reps
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post 1631350433 02-14-2021, 02:04 AM
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  1. plebmaximus
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Originally Posted By SoutheastBeast1⏩
Bro split

Chest/tris
Back/bis
Shoulders
Legs

Typically in the gum 90-120 minutes depending on the day.

I’ll stick in 6-10 rep range typically. I’ve found supersetting is goat.

Generally start with my heavier lifts first and work my way down to accessory lifts as my workout nears its end for each body part

Form is key. Mix up the tempo sometimes as well. Negatives are nice to throw in once in awhile as well.

And lastly drink lots of water. I feel like it doesn’t get talked about enough. Drink water all day long, don’t bother drinking anything else. Everything else is a total waste.
Thanks Brah!

So what are your main lifts for each day?

Do you periodise your training? or you just lift as heavy as u can and try to increase it over time?
Lifting Crew
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