Muscle building and strength go hand in hand. Without muscle, you can barely develop strength, similarly as you cannot build muscle without strength. Yet, some differences exist.
When we are talking about hypertrophy, we should understand that everyone has a different body. Two individuals can get quite different outcomes despite following the same program.
However, the basic principles of hypertrophy, such as strength training, are universally similar.
Some athletes get boosted using bodyweight movements or just by looking at the weights, while others have to work two times as hard to get a similar muscle. This is an important reminder.
You may decide to follow the toughest guy or fittest female practices in the gym, but the techniques that work for them probably won’t work at all for you. Once you get the principles, then the right technique can be adapted and applied to find the ideal way for you.
What is hypertrophy?
Hypertrophy is just the expansion in the size of an organ or tissue by broadening its component cells.
A hypertrophy program is not planned to develop strength or improve athletic performance (even though there is an overlap, obviously), instead mainly causing muscle development by expanding your muscle fibers’ size.
Keep in mind; this plan is not intended to enhance strength or power. This program is mainly designed to increase muscle size.
Follow this plan for 6 – 8 Weeks, then change to avoid the muscles getting excessively used to a specific workload.
This is the ideal plan where heavyweights are not required.
4 Day Split Program to Build Muscle:
Day 1 – Back and BicepsDay 2 – Chest and TricepsDay 3 – Rest dayDay 4 – Quads, Hamstrings, and CalvesDay 5 – Shoulders, Traps, and ForearmsDay 6 – Rest dayDay 7 – Rest day
Day 1Back and BicepsExerciseSetsRepsDeadlift25One Arm Dumbbell Row38-12Wide Grip Pull Up or Lat Pull Down310-12Barbell Row38-12Seated Cable Row or Machine Row5 MinutesBurnEZ Bar Preacher Curl310-12Concentration Curl310-12Seated Dumbbell Curl5 MinutesBurn
Day 2Chest and TricepsExerciseSetsRepsBench Press36-10Incline Dumbbell Bench Press38-12Chest Dip3AMAP*Cable Crossover or Pec Dec312-15Machine Press or Dumbbell Bench Press5 MinutesBurnEZ Bar Skullcrusher38-12Two Arm Seated Dumbbell Extension38-12Cable Tricep Extension5 MinutesBurn
Day 4Quads, Hamstrings, and CalvesExerciseSetsRepsSquat36-10Leg Press315-20Hack Squat or Dumbbell Lunge38-12Leg Extension5 MinutesBurnStiff Leg Deadlift38-12Leg Curl5 MinutesBurnStanding Calf Raise310-15Seated Calf Raise5 MinutesBurn
Day 5Shoulders, Traps, and ForearmsExerciseSetsRepsSeated Barbell Press36-10Seated Arnold Press38-12Dumbbell Lateral Raise310-15Hammer Strength Press or Smith Press5 MinutesBurnUpright Row38-12Barbell Shrug or Dumbbell Shrug5 MinutesBurnSeated Barbell Wrist Curl312-15Barbell Static Hold5 MinutesBurn
*AMAP = As many as possible.
Barbell Static Holds. Instead of doing reps, you can simply hold the bar as long as possible.