#Hypertrophy Training Programs

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#Hypertrophy Training Programs Reel by @jbraythecoach - Triphasic training in the off-season is a great way to deliberately target specific muscle contractions placing an emphasis on maximizing the specific
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JB
@jbraythecoach
Triphasic training in the off-season is a great way to deliberately target specific muscle contractions placing an emphasis on maximizing the specific outputs associated with said contractions. It’s also an effective way to mitigate stress, as concentric only and ISO based sessions accrue high MF recruitment with reduced associated fatigue, compared to their counterpart - Eccentric only. In contrast isolating eccentric muscle contractions allows us to place a significant (in some cases overreaching) demand on the tissue & CNS thus squeezing all the juice out when it comes to muscular strength and size development. 🫰 Let’s not forget motor neuron recruitment and motor coordination. It’s an efficient way of teaching young athletes how to move, engage, and drive movement through intent. And let’s face it, it’s something new for most people, so the novelty in itself is enough to drive adaptation. DM for a free PDF of this off season program #sportscience #sportsperformance #sportsperformancetraining #sportsperformancecoach #sportsperformancespecialist #exosperformancespecialist #mentor #strengthcoach #strengthandconditioningcoach #offseason #offseasongains💪
#Hypertrophy Training Programs Reel by @what_the_heck71 (verified account) - 2 key variables holding people back from effective hypertrophy training: 1. You are not training hard enough. And I don't mean that in the sense that
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WH
@what_the_heck71
2 key variables holding people back from effective hypertrophy training: 1. You are not training hard enough. And I don’t mean that in the sense that you are lazy and not “trying”. What I mean is you are not training with sufficient intensity to stimulate growth. The 3-4 reps leading into failure are where true hypertrophy stimulus lives. Far too often people are not training in close enough proximity to failure and never get to these stimulating reps. The perception of “difficulty” is often skewed and people commonly have more reps in the tank that they realize. 2. Too much volume. Too many sets. When you are truly pushing sets with sufficient intensity, you don’t need a ton of these to grow. In fact, the more of these high intensity sets you execute within a session, the more and more the returns diminish with each subsequent set as force production decreases as fatigue accumulates. People get into workouts that consist of way too much “junk volume” If you were to see my current training routine on paper…it wouldn’t look like much. But then you see me execute each set…and suddenly those 6-8 working sets in one session don’t seem so minimal anymore. Stay tuned for my “winter bulk” hypertrophy program coming soon….In the meantime hit the link in my bio to see the training programs I have currently available.
#Hypertrophy Training Programs Reel by @dxklan - This is obviously an example program I made, but it's very similar to a LOT of powerlifting programs I've seen over the years. These are just the ab
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DX
@dxklan
This is obviously an example program I made, but it’s very similar to a LOT of powerlifting programs I’ve seen over the years. These are just the absolute lowest hanging fruit concepts that continually get ignored in powerlifting. Frequency - 2 x beats 1 x every time - 3 x in theory beats all but not practical Intensity - If volume is suitable, you can baseline rpe8-9 for most lifts. - Going rpe7,rpe7,rpe8,rpe9 from week 1-4 is like walking the first half of a 100m sprint. If you feel the need to do this, and you’re not a SHW, something is going wrong. Rep ranges - You don’t need everything to be in the 4-8 rep range but its superior to 15+ in majority of cases - Lower reps = less fatigue, less time, and more tendon adaptation (one of the ways we prevent injury and increase strength) There is so much more that goes into it, and for most lifters with good technique, hypertrophy is going to make up majority of what leads to strength increases on SBD. Understanding how hypertrophy works, or even what the 6 strength mechanisms are, can tremendously help with programming.
#Hypertrophy Training Programs Reel by @kieranhiggsfit (verified account) - Hybrid Training Split…🤝 Here's a great training split for those that don't have all the time in the world to double up training days. It's also a g
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KI
@kieranhiggsfit
Hybrid Training Split…🤝 Here’s a great training split for those that don’t have all the time in the world to double up training days. It’s also a great starting point for anyone coming from strength backgrounds that want to slowly implement run work and more functional strength. Save and let me know how you get on. 🤝 #hybrid #hybridathlete #hybridtraining
#Hypertrophy Training Programs Reel by @cammackay_ (verified account) - The exact split that I GAINED 15kg+ of lean MUSCLE going from 90kg to 108kg PUSH (Chest, Shoulders, Triceps) - Flat dumbbell press - Machine shoulder
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CA
@cammackay_
The exact split that I GAINED 15kg+ of lean MUSCLE going from 90kg to 108kg PUSH (Chest, Shoulders, Triceps) - Flat dumbbell press - Machine shoulder press - High incline cable press - Pec deck - Single arm tricep cable extensions - Close grip smith press PULL (Back, Rear Delts, Biceps) - Barbell rows - Neutral grip pulldown - Machine row - Reverse pec deck - EZ bar curls - DB preacher curls LOWER (Quads, Hamstrings, Glutes) - Smith machine squat - Dumbbell stiff leg deadlift - Bulgarian split squat - Seated hamstring curl - Leg extension - Seated calf raise DELTS + ARMS - Machine shoulder press - Lean away dumbbell laterals - Seated rear delt row - Cross body rope extensions - Preacher curls - Cable Y raises Run this for 12–16 weeks and your strength, shape and fullness will climb fast. Comment ‘FOUR’ and I will send you my 4 day training plan including all sets and rep ranges.
#Hypertrophy Training Programs Reel by @drmikeclips (verified account) - TRY THIS for less shoulder irritation!!! 💪💪💪⁠ ⁠ Comment TRAIN1 below and we will send you our HYPERTROPHY TRAINING eBook for FREE in your DMs!!!⁠ ⁠
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DR
@drmikeclips
TRY THIS for less shoulder irritation!!! 💪💪💪⁠ ⁠ Comment TRAIN1 below and we will send you our HYPERTROPHY TRAINING eBook for FREE in your DMs!!!⁠ ⁠ 💯 THE NO-BS BLUEPRINT FOR CALCULATING YOUR TRAINING VOLUME⁠ ⁠ 💯 Dr. Mike covers everything you need to know about training volume.⁠ ⁠ 💯 Evidence-based strategies to maximize your results.⁠ ⁠ Full Video: "How Many Exercises Should You Do Per Muscle To MAXIMIZE Growth?"⁠
#Hypertrophy Training Programs Reel by @_dylanshannon (verified account) - 7 exercises to do to develop freak strength When training to get stronger make sure you're hitting these fundamental movements to develop all around
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_D
@_dylanshannon
7 exercises to do to develop freak strength When training to get stronger make sure you’re hitting these fundamental movements to develop all around strength in both your upper and lower body. - Squat: Back Squat, front squat - Hinge: RDL, deadlift - Lunge: reverse, forward, rear foot elevated - Horizontal push- bench press variations - Horizontal pull- row variations - Vertical push- overhead press variations - Vertical pull- chin-up/pull-up variations Hit all these movement patterns weekly in your training and watch your strength skyrocket! @alphalete ribbed tank ⚡️ #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #fitfam #healthylifestyle #lifestyle #love #gymlife #gymmotivation #sport #instagood #healthy #squat #bench #deadlift #strength #strengthtraining
#Hypertrophy Training Programs Reel by @anthonyanisimov (verified account) - 2 Very Important Ways To Stimulate Muscle Growth 💪🏼 ☑️ mechanical tension ☑️ the pump or metabolite accumulation 🏆 5-30 rep range and training c
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AN
@anthonyanisimov
2 Very Important Ways To Stimulate Muscle Growth 💪🏼 ☑️ mechanical tension ☑️ the pump or metabolite accumulation 🏆 5-30 rep range and training close to failure #fitnessmotivation #musclebuilding #musclegrowthtips #bodybuilding
#Hypertrophy Training Programs Reel by @rpstrength (verified account) - What is YOUR training split??⁠ ⁠ 🫡 Comment VOLUME1 below and we will send you our HYPERTROPHY TRAINING eBook for FREE in your DMs!!! 💪⁠ ⁠⁠ ⁠ 💯 THE
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RP
@rpstrength
What is YOUR training split??⁠ ⁠ 🫡 Comment VOLUME1 below and we will send you our HYPERTROPHY TRAINING eBook for FREE in your DMs!!! 💪⁠ ⁠⁠ ⁠ 💯 THE NO-BS BLUEPRINT FOR CALCULATING YOUR TRAINING VOLUME⁠ ⁠ 💯 Dr. Mike covers everything you need to know about training volume.⁠ ⁠ 💯 Evidence-based strategies to maximize your results.⁠ ⁠ @chriswillx⁠ ⁠ ⁠@drmikeisraetel⁠ ⁠ #RPStrength #RPLifestyle #RPDietApp #Lifestyle #Fitness #Health #Hypertrophy #Training #Volume #TrainingSplit #Gym
#Hypertrophy Training Programs Reel by @apfau (verified account) - Stop wasting time with 3 sets of 12. The idea that 12 reps is the "best" for muscle growth is outdated. Here's the truth: 👉 The "hypertrophy rep ra
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AP
@apfau
Stop wasting time with 3 sets of 12. The idea that 12 reps is the “best” for muscle growth is outdated. Here’s the truth: 👉 The “hypertrophy rep range” doesn’t really exist. Low rep ranges (4–6) can build just as much muscle as higher ones (10–12) if you’re training close to failure. Proximity to failure is what actually drives muscle growth—not the number of reps. 💥 The last 5 reps are the ones that matter. These reps challenge your muscles enough to grow. When you do 12+ reps, you waste time and energy on reps that don’t contribute to growth. ⚡ Higher reps also produce more fatigue. This extra fatigue can make it harder to recover between sets and workouts, slowing your progress over time. 💡 What to do instead: 🔥 Stick to the 4–10 rep range and use heavier weights. ⏱ Take longer rest periods (2–3 minutes for most exercises) to recover properly and maintain strength for your next set. 💪 Focus on pushing close to failure to maximize muscle growth and efficiency. That said, higher reps can still make sense if: ✅ You’re a beginner still learning proper form. ✅ You’re hesitant to push to true failure with heavy weights. ✅ You’re working around an injury that makes lifting heavier difficult. Want faster results? Start your @pfaufitnessapp free trial today 💪🏼

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