ARTICLE W SIZE AND GAIN CHALLENGE!!

[maxmuscle1]

The 2 Types of Hypertrophy

1)*Sarcoplasmic hypertrophy:*Gain in muscle mass caused by an increase in the volume of fluid in the muscle cell. This hypertrophy gain does not reflect an associated gain in strength.
2)*Myofibrillar hypertrophy:*Gain in muscle mass caused by an increase in the size of the contractile proteins.*This hypertrophy gain is reflected by an associated gain in strength.
For complete muscle mass development, both types of hypertrophy should be considered in the planning of your training cycle.
In general terms, sarcoplasmic hypertrophy is optimized with sets of 8 to 12 repetitions (70-78% of 1RM) and myofibrillar hypertrophy will occur between 6 and 8 repetitions (78-83% of 1RM).*

4 WEEK HYPERTROPHIC WORKOUT:
(Powerlifting/Powerbuilding Style)

Week 1:
Monday:
* Squats: 5×12
* Stiff-legged deadlifts (with barbell or dumbbell): 5×12
* Front Squats: 5×12
* Abs
Tuesday:
* Bench Press: 5×7
* BB Rows: 5×12
* DB Pull-overs: 5×12
* DB Fly: 5×12
* Reverse DB Fly: 5×12
Wednesday:
* Snatch-grip Deadlifts: 5×12
Thursday:
* Squats: 5×12
* Stiff-legged deadlifts (with barbell or dumbbell): 5×12
* Front Squats: 5×12
* Abs
Friday:
* Bench Press: 5×7
* BB Rows: 5×12
* DB Pull-overs: 5×12
* DB Fly: 5×12
* Reverse DB Fly: 5×12
Saturday and Sunday:
* Rest or biceps only
Week 2:
Monday:
* Squats: 5×10
* Stiff-legged deadlifts (with barbell or dumbbell): 5×10
* Front Squats: 5×10
* Abs
Tuesday:
* Bench Press: 5×5
* BB Rows: 5×10
* DB Pull-overs: 5×10
* DB Fly: 5×10
* Reverse DB Fly: 5×10
Wednesday:
* Opposite Stance Deadlifts: 5×10
Thursday:
* Squats: 5×10
* Stiff-legged deadlifts (with barbell or dumbbell): 5×10
* Front Squats: 5×10
* Abs
Friday:
* Bench Press: 5×5
* BB Rows: 5×10
* DB Pull-overs: 5×10
* DB Fly: 5×10
* Reverse DB Fly: 5×10
Saturday and Sunday:
* Rest or biceps only
Week 3:
Monday:
* Squats: 5×8
* Stiff-legged deadlifts (with barbell or dumbbell): 5×8
* Front Squats: 5×8
* Abs 5x8
Tuesday:
* Bench Press: 5×5
* BB Rows: 5×10
* DB Pull-overs: 5×10
* DB Fly: 5×10
* Reverse DB Fly: 5×10
Wednesday:
* Snatch-grip Deadlifts: 5×8
Thursday:
* Squats: 5×8
* Stiff-legged deadlifts (with barbell or dumbbell): 5×8
* Front Squats: 5×8
* Abs 5x8
Friday:
* Bench Press: 5×5
* BB Rows: 5×10
* DB Pull-overs: 5×10
* DB Fly: 5×10
* Reverse DB Fly: 5×10
Saturday and Sunday:
* Rest or biceps only
Week 4:
Monday:
* Squats: 5×6
* Stiff-legged deadlifts (with barbell or dumbbell): 5×6
* Front Squats: 5×6
* Abs 5x6
Tuesday:
* Bench Press: 5×3
* BB Rows: 5×8
* DB Pull-overs: 5×8
* DB Fly: 5×8
* Reverse DB Fly: 5×8
Wednesday:
* Deadlifts: 5×6
Thursday:
* Squats: 5×6
* Stiff-legged deadlifts (with barbell or dumbbell): 5×6
* Front Squats: 5×6
* Abs
Friday:
* Bench Press: 5×3
* BB Rows: 5×8
* DB Pull-overs: 5×8
* DB Fly: 5×8
* Reverse DB Fly: 5×8
Saturday and Sunday:
* Rest or biceps only

**Note- There is zero cardio during these first four weeks.

**Calories to gain 20lbs in a month:
EXAMPLE: If you weigh 200 pounds, you need to eat somewhere between 2,800-3,400 calories each day. To gain 20 pounds in 1 month then, you would need to eat 5,130-5,730 calories each day if you weigh 200 pounds. Whole Milk, Carb powders, Honey, protein powders are easy Kcals to chug down for needed caloric goals.

I would love to see someone take on this challenge. Especially a hardgainer or someone pretty lean that has experience in the powerlifting style. It would make sense to use some mass building compounds such as High Test w Nandrolone(or Tren H/E) and Adrol or Dbol. Obviously the macros would have to be adjusted as this is based on a 200lb person. Also, raising calories along with weight gain. It definitely peaked my interest after reading the research and doing similar types of programs. The person would have to know that they would gain a lot of water and some extra bodyfat but, it would be a great experiment for someone with no injuries and the drive and appetite. Tell me your thoughts on this. If someone would like to try it, I will help with your diet 100% ! It is just the first four weeks but, I would turn it into a full program/cycle and would continue the same program if the person was having weight, strength, and size gains. I will stick with the person for their full program 10-16 weeks. You can post thoughts or PM me if your interested.


Max

[thebear]

Nice to see this.

Everyone focuses so much on hypertrophy vs strength. Always lifting the same weight and drops over and overs rigidity professing. Great post.


I am a part time Proctologist and full time Gynecologist

[Big Joe]

Damm Max that an amazing routine!! Wish I were younger my body wont handle 20lbs more wieght wish I could

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[maxmuscle1]

Damm Max that an amazing routine!! Wish I were younger my body wont handle 20lbs more wieght wish I could

Sent from my SM-G975U using Tapatalk

Totally. I am psyched to get someone to do it. It will actually help me in the future. Always trying to learn new things and the only way is if I do it, or one of you!

Max

[Big Joe]

Let me know if u come up with something for older guys .. looking to cut some fat getting alittle size back after my operation..

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[maxmuscle1]

PM Max if your interested in trying the Size Challenge or post up. This can be done without having to keep a log online, although it would be cool if you did! Lol. I’ll definitely help you out

Max

[animal23]

I would slowly increase calories. I wouldn't just go blast 5000 calories

[maxmuscle1]

I would slowly increase calories. I wouldn't just go blast 5000 calories

I definitely agree. This is a research experiment and is only for the right person. I am only choosing One Man. It is quite extreme and if you read closely, I explained that there will be a lot of water and spillover cals. Hopefully there is someone that is close to eating those kind of kcals w a really fast metabolism. It is definitely not recommended for 99% of people. I am looking for that 1% guy that has a bit of powerlifting or bodybuilding experience.(Not advanced by any means)

Max

[maxmuscle1]

The 2 Types of Hypertrophy

1)*Sarcoplasmic hypertrophy:*Gain in muscle mass caused by an increase in the volume of fluid in the muscle cell. This hypertrophy gain does not reflect an associated gain in strength.
2)*Myofibrillar hypertrophy:*Gain in muscle mass caused by an increase in the size of the contractile proteins.*This hypertrophy gain is reflected by an associated gain in strength.
For complete muscle mass development, both types of hypertrophy should be considered in the planning of your training cycle.
In general terms, sarcoplasmic hypertrophy is optimized with sets of 8 to 12 repetitions (70-78% of 1RM) and myofibrillar hypertrophy will occur between 6 and 8 repetitions (78-83% of 1RM).*

4 WEEK HYPERTROPHIC WORKOUT:
(Powerlifting/Powerbuilding Style)

Week 1:
Monday:
* Squats: 5×12
* Stiff-legged deadlifts (with barbell or dumbbell): 5×12
* Front Squats: 5×12
* Abs
Tuesday:
* Bench Press: 5×7
* BB Rows: 5×12
* DB Pull-overs: 5×12
* DB Fly: 5×12
* Reverse DB Fly: 5×12
Wednesday:
* Snatch-grip Deadlifts: 5×12
Thursday:
* Squats: 5×12
* Stiff-legged deadlifts (with barbell or dumbbell): 5×12
* Front Squats: 5×12
* Abs
Friday:
* Bench Press: 5×7
* BB Rows: 5×12
* DB Pull-overs: 5×12
* DB Fly: 5×12
* Reverse DB Fly: 5×12
Saturday and Sunday:
* Rest or biceps only
Week 2:
Monday:
* Squats: 5×10
* Stiff-legged deadlifts (with barbell or dumbbell): 5×10
* Front Squats: 5×10
* Abs
Tuesday:
* Bench Press: 5×5
* BB Rows: 5×10
* DB Pull-overs: 5×10
* DB Fly: 5×10
* Reverse DB Fly: 5×10
Wednesday:
* Opposite Stance Deadlifts: 5×10
Thursday:
* Squats: 5×10
* Stiff-legged deadlifts (with barbell or dumbbell): 5×10
* Front Squats: 5×10
* Abs
Friday:
* Bench Press: 5×5
* BB Rows: 5×10
* DB Pull-overs: 5×10
* DB Fly: 5×10
* Reverse DB Fly: 5×10
Saturday and Sunday:
* Rest or biceps only
Week 3:
Monday:
* Squats: 5×8
* Stiff-legged deadlifts (with barbell or dumbbell): 5×8
* Front Squats: 5×8
* Abs 5x8
Tuesday:
* Bench Press: 5×5
* BB Rows: 5×10
* DB Pull-overs: 5×10
* DB Fly: 5×10
* Reverse DB Fly: 5×10
Wednesday:
* Snatch-grip Deadlifts: 5×8
Thursday:
* Squats: 5×8
* Stiff-legged deadlifts (with barbell or dumbbell): 5×8
* Front Squats: 5×8
* Abs 5x8
Friday:
* Bench Press: 5×5
* BB Rows: 5×10
* DB Pull-overs: 5×10
* DB Fly: 5×10
* Reverse DB Fly: 5×10
Saturday and Sunday:
* Rest or biceps only
Week 4:
Monday:
* Squats: 5×6
* Stiff-legged deadlifts (with barbell or dumbbell): 5×6
* Front Squats: 5×6
* Abs 5x6
Tuesday:
* Bench Press: 5×3
* BB Rows: 5×8
* DB Pull-overs: 5×8
* DB Fly: 5×8
* Reverse DB Fly: 5×8
Wednesday:
* Deadlifts: 5×6
Thursday:
* Squats: 5×6
* Stiff-legged deadlifts (with barbell or dumbbell): 5×6
* Front Squats: 5×6
* Abs
Friday:
* Bench Press: 5×3
* BB Rows: 5×8
* DB Pull-overs: 5×8
* DB Fly: 5×8
* Reverse DB Fly: 5×8
Saturday and Sunday:
* Rest or biceps only

**Note- There is zero cardio during these first four weeks.

**Calories to gain 20lbs in a month:
EXAMPLE: If you weigh 200 pounds, you need to eat somewhere between 2,800-3,400 calories each day. To gain 20 pounds in 1 month then, you would need to eat 5,130-5,730 calories each day if you weigh 200 pounds. Whole Milk, Carb powders, Honey, protein powders are easy Kcals to chug down for needed caloric goals.

I would love to see someone take on this challenge. Especially a hardgainer or someone pretty lean that has experience in the powerlifting style. It would make sense to use some mass building compounds such as High Test w Nandrolone(or Tren H/E) and Adrol or Dbol. Obviously the macros would have to be adjusted as this is based on a 200lb person. Also, raising calories along with weight gain. It definitely peaked my interest after reading the research and doing similar types of programs. The person would have to know that they would gain a lot of water and some extra bodyfat but, it would be a great experiment for someone with no injuries and the drive and appetite. Tell me your thoughts on this. If someone would like to try it, I will help with your diet 100% ! It is just the first four weeks but, I would turn it into a full program/cycle and would continue the same program if the person was having weight, strength, and size gains. I will stick with the person for their full program 10-16 weeks. You can post thoughts or PM me if your interested.


Max

2 entries so far. Definitely need a couple more possible subjects. PM me if your interested in trying this challenge/experiment.

Max