Strength and Hypertrophy Workout Routine

So it's 22.12.12 we aren't dead yet, pretty much nothing has changed, so why don't we change our workout routine.
Today I'm going to share with you a great workout routine that I'm currently running, let's get started!

Manlet of Peace - Matt Ogus

So if you're anything like me, you want the best of both worlds, you want to get good strength and muscle mass gains at the same time.Most workout routines are concentrating on one or the other, the thing is i want BOTH. And I'm pretty sure most of you feel the same way.I heard about this routine from Matt Ogus, and i decided to try it out, i was looking for a change.I've kept you waiting long enough, let's get to the point.

This workout routine consists of two circuits:

A hypertrophy circuit and a strength circuit.Each circuit can be completed in two different ways.The first option is to complete each circuit in 8 days, and the second option is 2 weeks per circuit.

Four Weeks Variation
Hypertrophy circuit		Strength circuit
Legs A	Legs B	Legs A	Legs B
Day Off
Push A	Push B	Push A	Push B
Day Off
Pull A	Pull B	Pull A	Pull B
Day Off
Day Off
Week 1	Week 2	Week 3	Week 4

Deload week after 4th week.

Sixteen Day Variation
Hypertrophy circuit	Strength circuit
Legs A	Legs A
Push A	Push A
Pull A	Pull A
Day Off	Day Off
Legs B	Legs B
Push B	Push B
Pull B	Pull B
Day Off	Day Off
Start Strength circuit	Start Hypertrophy circuit

Deload after 4th week.

How do I know which one is for me?

The sixteen day variation is for you if:

• You have been training for a couple of years or more and you've got really good recovery.
• You're getting enough quality sleep every night.
• You're not under big amounts of stress everyday.
• You're having very good nutrition.
• You are looking for more intensity.

The four week variation is for you if:

• You started working out recently.
• You're stressed out.
• You're unable to get enough sleep every night.
• Your nutrition is not perfect.
• You're showing signs of over training.
• You're having a very physical demanding job/sport.

Remember sometimes less is more, if you're unable to recover quickly enough using the sixteen day variation you will only hinder your strength and mass gains.So make sure you're choosing the right one.

Okay so now that you've decided on which variation you're going to be using, let's get to the workouts.

Hypertrophy workouts:	Strength workouts
Legs A (High Bar) Squat: 5 sets of 4-6 Romanian Deadlift: 3 sets of 6-8 Seated Leg Curl: 3 sets of 8-10 DB Walking Lunges: 3 sets of 8-10 steps per leg Seated Calf Raise: 3 sets of 10-12	Legs A (High Bar) Squat: 5 sets of 4-6 Romanian Deadlift: 3 sets of 6-8 Seated Leg Curl: 3 sets of 8-10 DB Walking Lunges: 3 sets of 8-10 steps per leg Seated Calf Raise: 3 sets of 10-12
Legs B Sumo Deadlift: 6 sets 6-8 Front Squat: 3 sets 8-10 Leg curls: 4 sets 10-15 Hack Squats: 4 sets 10-12 Calf Raise: 3 sets 8-10	Legs B Sumo Deadlift: 5 sets of 4-6 Front Squat: 3 sets of 6-8 Leg Curl: 3 sets of 10-12 Hack Squat: 3 sets of 8-10 Standing Calf Raise: 3 sets of 6-8
Push A Incline Bench press: 4 sets of 6-8 Bench Press: 4 sets of 8-10 Dips: 3 sets of 10-12 V-Bar Push downs: 3 sets of 12-15	Push A Incline Bench press: 3 sets of 4-6 Flat Bench press: 3 sets of 6-8 Weighted Dips: 3 sets of 8-10 V-Bar Push downs 3 sets of 10-12
Push B Flat DB Bench press: 4 sets of 6-8 reps Overhead Press: 4 sets of 8-10 reps Decline Barbell Bench press: 3 sets of 10-12 reps Decline EZ Bar Skull crushers: 3 sets of 12-15 reps	Push B Flat DB Press: 3 sets of 4-6 Military Press (OHP): 3 sets of 6-8  Decline Bench Press: 3 sets of 8-10 Decline EZ Bar Skull Crushers: 3 sets of 10-12
Pull A Underhand Pendlay row: 4 sets  of 10-12 Underhand Lat Pull down: 5 sets of 10-12 Barbell Curls: 5 sets  of 10-12 Dumbbell Lateral Raises: 4 sets of 12-15 Face Pulls: 4 sets of 10-12	Pull A Underhand Pendlay Row: 4 sets of 6-8 Underhand Lat Pulldown: 4 sets of 8-10 Close Grip Barbell Curl: 4 sets of 8-10 DB Lateral Raises: 4 sets of 10-12 Face Pulls: 4 sets of 10-12
Pull B Chin ups, underhand grip: 4 sets of 8-10 Cable Row 5 sets of 10-12 Seated DB Curl: 5 sets of 10-12 Cable Lateral Raise: 4 sets of 12-15 Face Pulls: 4 sets of 10-12	Pull B Chin ups, underhand grip: 4 sets of 6-8 Cable Row: 4 sets of 8-10 Seated DB Curl: 4 sets of 8-10 Cable Lateral Raise: 4 sets of 10-12 Face Pulls 4 sets of 8-10.

What you should not do:

• Do not remove/alter any of the exercises in the workout routine.(This can be done only if you're injured/unable to perform a certain exercise)
• Do not Skip deload weeks.
• Do not Skip rest days.
• Do not slack on your nutrition.
• Make sure you're getting enough sleep every night.

What you can do:

• You could add a maximum of one additional exercise with a low number of sets for a lagging muscle group(example:I want to better my lower biceps so i will add 2 sets of preacher curls after my biceps exercises)

Contraindications

• This workout routine is not suitable for beginners or people that are returning to the gym from a long break.
• Make sure you consult your Physiologist/Personal trainer before starting this workout program.

Good luck!

(sources:http://www.youtube.com/user/flexforall2 , t-nation.com)

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FST-7.(Fascia Stretch Training 7)

FST-7 (Fascia Stretching Technique-7) is a workout program developed by Hany Rambod. Its main goal is gaining muscle by stretching the muscle fascia (sheath). This is done by giving the muscles a strong pump achieved with high volume workouts with short breaks between sets, isometric tension and continuous tension.




The workout routine is suitable for all those who seek muscle hypertrophy. Large muscle groups are trained once a week and small - twice.

Here's an example of a FST-7 routine workout split:

• Day one: Biceps and triceps, calves
• Day two: Legs
• Day three: OFF
• Day four: Chest and triceps
• Day five: Back and calves
• Day six: Shoulders and biceps
• Day seven: OFF

Triceps

1. Close-grip bench press 3-4 sets of 8-12
2. Weighted or machine dips 3 sets of 8-12
3. Overhead cable extension 7 sets of 8-12
4. Skull crushers 7 sets of 8-12

Biceps

1. Alternate dumbbell curls 3-4 sets of 8-12
2. Machine preacher curl 3 sets of 8-12
3. EZ-bar curl 7 sets of 8-12 (rest 30-45 seconds between sets while sipping water)

Quads

1. Leg extensions 3-4 sets of 8-15
2. Squats 4 sets of 8-12
3. Hack squat or leg press 3 sets of 8-15
4. Leg extension or leg press 7 sets of 8-15

Chest

1. Incline dumbbell press 3-4 sets of 8-12
2. Incline dumbbell flye 3 sets of 8-12
3. Flat Hammer or dumbbell press 3 sets of 8-12
4. Pec deck or cable crossover 7 sets of 8-12

Shoulders

1. Seated dumbbell press 4 sets of 8-12
2. Barbell or dumbbell front raise 3 sets of 8-12
3. Dumbbell lateral raise 3 sets of 8-12
4. Lateral raise machine 7 sets of 8-12

Back

1. Warm-up:
2. Neutral-grip chin-ups 3 sets of failure
3. Wide-grip pull downs 3 sets of 8-12
4. Barbell row 3 sets of 8-12
5. Hammer Strength row 3 sets of 8-12
6. Machine or cable pullover 7 sets of 8-15

Hamstrings

1. Lying leg curls 3-4 sets of 10-15
2. Stiff-leg dead lift 3-4 sets of 10-12
3. Single leg curl 3-4 sets of 10-15 each leg
4. Seated leg curls 7 sets of 10-15

Traps

1. Dumbbell shrugs * 3-4 sets of 8-12
2. Machine shrugs 7 sets of 8-12 !Proper form consists of leaning head and torso slightly forward and shrugging up to an imaginary point behind your ears - do not roll shoulders. Reps should be done slowly with an emphasis on squeezing the contraction point for a full one-second count.

Rear delts

1. Dumbbell rear lateral raise 3-4 sets of 12-15
2. Reverse pec flye or cable 7 sets of 12-15

Calves

1. Standing calf raise 4 sets of 10-12
2. Seated calf raise 4 sets of 15-20
3. Leg press or calf sled raise 7 sets of 10-12

Recommendations

• Separating muscle groups in the split and the selection of exercises depends on individual needs and lagging muscle groups.
• The first exercise for each muscle group should be compound and the last - an isolation movement preferably on a machine.
• Stretching plays an important part in this training methodology - stretching between sets of each exercise, with the exception of the last seven (pump up) sets. Hold the stretch position for 30 seconds.
• Your last movement is a pump up movement - during its execution fascial stretching is performed the most. Muscles are filled with blood. Breaks between sets should be short - 30 to 45 seconds.
• Drink water throughout the workout because it helps supply the muscles with vitamins, minerals, amino acids and oxygen.
• Focus on form, follow it strictly.
• Leave your ego out of the gym. This is not a workout program for showing off power, and improving power performance. Use a weight with which you can perform the exercises with correct form.
• A good idea is to do isometric tension between sets - flexing in bodybuilding poses. At first hold the pose for 10 seconds. Work up to 30 seconds.
• Be sure that your restorative items (food, sleep, rest) are at a good level. If you are one of those people that recover harder and slower (hard life, strenuous work, insufficient sleep, etc..) - Choose exercises that require less recovery time (leg press compared to a full squat, for example).
• For maximum growth: positive caloric intake (daily calories to exceed your energy consumption), quality food, adequate sleep, rest and supplements. Lean towards compound and basic movements.
• For intermediate athletes: Focus more on isolation exercises for different muscle groups and when you get some experience and get used to the workout program you can include compound exercise as well. Be careful with the execution of the exercises, use correct form.

For example, for the last movement (7 sets) in the legs workout you can start with leg extensions and leg presses. When you gain some experience, consider switching to the hack squat.

For advanced athletes: 

Do not underestimate this program! In the original version of the FST-7 pump up sets are performed last. But that does not mean that if you are an advanced athlete can not do them first. This is a way to pre-exhaust and to diversify your training.
(sources:simplyshredded.com)

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