Sunday, June 15, 2014

Dumbbell Training for Size - Alan Hendrik (2014)







January 2014








Training for Hypertrophy
by 
Alan Hendrik
 (2014)

In addition to the standard set/rep/rest/multi-joint exercise recommendations, training must be sufficiently intense to cause adaptation. Rather than using a percentage system, I designate the desired intensity based on the number of repetitions to be performed (i.e., repetition maximum). In the case of developing hypertrophy, where it is advantageous to keep the training volume high, we require a training resistance as high as possible while allowing completion of the full number of repetitions performed using good technique. Because of the short rest times between sets, you may need to slightly reduce the resistance as you progress through the sets to be able to complete the full number of repetitions in each set.

Because the Olympic lifts are performed explosively, typically with low repetitions and extended rest times to emphasize speed of movement and technique, they are not emphasized when the goal of training is hypertrophy. However, these movements can be manipulated to provide a greater hypertrophic response by performing compound exercises. So, for example, you can perform dumbbell power cleans to a squat to a power jerk. In this example, the lifter first performs a dumbbell power clean. At the completion of the power clean the lifter racks the dumbbells on the shoulders and performs a front squat taken to parallel or lower. At the top of the front squat the lifter stops and then performs a power jerk. Putting these movements together significantly increases the amount of muscle mass recruited and thus enhances the potential hypertrophic response. This is just one example of total-body exercises that can be combined.



Sample Workout Schedules

The first sample workout emphasizes hypertrophy only, so the training variables have been manipulated to achieve that goal. The second sample workout emphasizes hypertrophy with a second goal of increasing strength. This workout includes two sets of training variables. One set of training variables is manipulated to bring about increases in hypertrophy, and the second set is manipulated to increase in strength.



Sample One: Hypertrophy Cycle

Length: 5 weeks
Goal: Increase muscle size
Intensity: Complete the full number of required reps on each set
Pace: Perform total-body lifts explosively. On all other exercises lift as explosively as possible and lower in 3 seconds. 
Rest: Take 1:30 between total-body exercise sets and 1:00 between all other sets and exercises.

Sets and Reps

Week 1 
Total Body (TB) 4 x 6
Compound Lift (CL) 4 x 8
Auxiliary Lift (AL) 3 x 10

Week 2
(TB) 4 x 4
(CL) 4 x10
(AL) 3 x 10

Week3
(TB) 4 x6
(CL) 4 x10
(AL) 3 x 10

Week4
(TB) 4 x 5
(CL) 4 x 12
(AL) 3 x 10

Week 5
(TB) 4 x3
(CL) 4 x 10
(AL) 3 x 10



MONDAY 

Total Body -
Power Jerk (TB)
Lower Body - 
Front Squat (CL)
Semi Stiff Legged Deadlift (CL)

Trunk - 
Crunch - 3 x 20
Back Extension - 3 x 12

Upper Back - 
Row (CL)
Bent Lateral Raise (AL)


WEDNESDAY 

Hang Power Clean (TB)
Squat (CL)
Lateral Squat (CL)
Twist Crunch  3 x 20
Alt Toe Touch 3 x 12
Bench Press (CL)
Flye (AL)



FRIDAY

Power Snatch (TB)
V-Up 3 x 20 
Twist Back Extension 3 x 12
Incline Press (CL)
Incline Flye (AL)
Overhead Press (CL)
Lateral Raise (AL)



Sample Two: Hypertrophy and Strength Cycle

Length: 5 weeks

Goals: Increase muscle size and strength
Intensity: Hypertrophy - complete the full number of reps on each set; Strength - complete the full number of sets on the first set only.
Pace: Perform total-body lifts explosively. In all other exercises, for hypertrophy lift as explosively as possible and lower in 3 seconds, for strength lift as explosively as possible and lower in 2 seconds.
Rest: Hypertrophy - take 1:30 between total-body exercise sets and 1:00 between all other sets and exercises; Strength - take 2:00 between all sets and exercises.



Sets and Reps 

Monday and Friday, Hypertrophy - same as previous program.

Wednesday, Strength:

Week 1
TB = 4 x 3 reps
CL = 4 x 5
AL = 3 x 8

Week 2
TB = 4 x 5
CL = 4 x 7
AL = 3 x 8

Week 3
TB = 4 x 3
CL = 4 x 4
AL = 3 x 8

Week 4
TB = 4 x 5
CL = 4 x 6
AL = 3 x 8


MONDAY (hypertrophy)

Hang Power Clean (TB)
Squat (CL)
SLDL (CL)
Alt V-Up
Back Extension
Row (CL)
Bent Arm Lateral Raise (AL)


WEDNESDAY (strength)

Push Press (TB)
Squat (CL)
Lateral Squat (CL)
Crunch
Twisting Back Extension
Incline Press (CL)
Overhead Press (CL)


FRIDAY (hypertrophy)

Power Snatch (TB)
Bench Press (CL)
Flye (CL)
Toe Touch
Twisting Crunch
Row (CL)
Upright Row (CL)


 






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