What I HATE About Most Hypertrophy (Size) Programs

HYPERTROPHY PLAN Rules 1) This progression is meant to be followed on the heavy day of your main movement only. Common choices are squat, bench, deadlift and overhead press. Usually it works something like this: Monday: Squat Wednesday: Bench Thursday: Deadlift Saturday: OHP You can do variations (like a front squat) 2) You must be in a lean mass phase, gaining weight. Calculate your calories and aim to gain 1-2lb per 4 weeks. In this 13-15 plan, by the end you should be up 5-8lb 3) You base the perc