I’m abit undecided about what to focus on whether it be hypertrophy or strength training The first picture is what I’m aiming for (strong, healthy, atheistic with nice arms and chest) and the rest is me as I am now.
You have to understand what the difference between strength and hypertrophy training are. Both overlap in a big way as well.
Bodybuilding training is very simple. You do heavy compound style lifts such as barbell squat or leg press or Smith machine squat, and you aim for sets of 8-12. 2-5 sets depending on your own goals.
So let's say you squat 100 for 2 sets of 8. You would squat 100 again next week. Let's say next week, you squat 100 for 2 sets of 10.
You got bigger and stronger. You repeat 100 again and you finally get 12 reps on both sets.
Now you would add weight and repeat the process. You won't always get all the reps of all the sets at the same time.
This is a very simple progression anyone can follow for a very long time.
Strength training is different. It still builds muscle but strength training has a science to it.
For example let's sat you can bench press 100 for 1 rep. You might start out with 72.5% of that 1 rep max, which would be 72.5lbs. And you would hit that for say 3 sets of 6.
Then the next week, you would use 75% of 100lbs which is 75lbs and you might do the same, 3 sets of 6. Some strength programs will change the rep scheme week to week. So you might go from 3 sets of 6 to 2 sets of 8.
Strength training requires you to learn about strength progression. If you look at Johnny candito for example, he has a simple. strength program that anyone can do for free online.
So you want to know whether to do strength or hypertrophy?
Well technically you can do both. You could have 1 day for every compound lift. Say squat, bench, deadlift, and overhead press.
Those 4 lifts, you do a strength program on. For example, Greg knuckols has 32 free programs, all purely squat, bench, and deadlift programs, complete with percentages and progression schemes for 1, 2, 3 or even 5 times a week hitting one of the basic powerlifts.
So you can take any powerlifting program for those lifts, and then fill in the rest of the workout with bodybuilding style training.
Then you can get big and strong at the same exact time. It absolutely works.
Then again, it may be more effective in reality, in the long run, for you to do strength vs hypertrophy in phases.
So you would start wirh say, a 3 month body building program. And then, you do a strength focused program for 6 weeks. And then you just flip back and forth like that. I think focusing on one type may be slightly more effective in the long run and makes things a lot easier to manage.
Strength training has a lot of central nervous system fatigue. It can be hard to do both strength and hypertrophy at the same time.
As far as lifts go obviously squat bench deadlift. Get strong on those over time. And the rest is bodybuilding.
For the various body parts I think of them very simply.
For shoulders you got any kind of overhead press. Barbells, dumbells, behind the neck, partial reps, push press.
Then you got your side laterals with dumbells or machines or cables. It doesn't matter.
Bench press close grip bench press Incline bench press press. Dumbell versions of those.
Machine versions of those.
Cable versions of those. Don't be afraid to incorporate every type of equipment. Do a barbell lift, then a dumbell, then a machine, then a cable. Do them all!
Same for arms. Barbell curls. JM press or Skull crushers for the tricep. Dumbell versions of the same things. Machine curls and tricep extensions. Cables too.
Same with legs. Hit the squats deadlifts RDL stiff leg DL. But also leg press. Machine squats. Quad extension machine. Leg curl Machine. Bulgarian split squat and lunges.
If you dont have access to a gym you can always find alternatives.
I’d try to put on a little size, particularly in the chest and shoulders (don’t forget to hit your traps!). You’re already lean, so you’re starting from a good place👍
If you want bigger muscles, then resistance training/weight training will do that. But, also do cardio. Cardio will make you live longer. Cute belly button!
Just maintain a decent mix of cardio and muscle work, alternating with a day of rest each week, and you should be fine.
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Anonymous
(45 Plus)
4 mo
Hypertrophic isometric static holds of all of the traditional lifts for 20 seconds in 3x sets. Since most don't want to pay for a commercial Isomax / Isochain, you can make your own one. I would swap the chain for a numbered gymnastic strap though:
Hard to say but I like to switch between the more obvious exercise types to a more static with the lesser worked out muscles. Like arms and chest for a bit, then traps and muscles around the shoulder, wrists and such. Just don't routine it too much and you should be good
Body-weight exercises - rock-climbing, yoga, etc. will give you the muscles ideal for your body without extra useless (and difficult to maintain) bulk.
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Anonymous
(25-29)
4 mo
You to be honest look quite similar to the pic.. slightly smaller
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