Can anyone write me up a solid hypertrophy routine for my upcoming cycle?

[goingtowin]

So from my previous post I have gathered that 5x5 is no good for me when it comes to hypertrophy/growth.. I ate a solid 4k calories a day with 250-300g protein at 190 pounds.. Started the cycle at 180.. ended at 190.. Don't think I gained much solid muscle either.. Decided to cut the cycle short at week 10 and reevaluate my routine.

I'm now asking for pointers on some SOLID hypertrophy routines for my next cycle.. (also know that i'm on TRT so this cycle will be happening in about two months..) I will continue my 5x5 until this next cycle to keep my strength up.

I'd much rather use a proven routine than attempt to write my own.

Thanks a bunch guys.

Availability is open so even 6 days a week is fine if the program requires it.

 

[Roush]

So from my previous post I have gathered that 5x5 is no good for me when it comes to hypertrophy/growth.. I ate a solid 4k calories a day with 250-300g protein at 190 pounds.. Started the cycle at 180.. ended at 190.. Don't think I gained much solid muscle either.. Decided to cut the cycle short at week 10 and reevaluate my routine.

I'm now asking for pointers on some SOLID hypertrophy routines for my next cycle.. (also know that i'm on TRT so this cycle will be happening in about two months..) I will continue my 5x5 until this next cycle to keep my strength up.

I'd much rather use a proven routine than attempt to write my own.

Thanks a bunch guys.

Availability is open so even 6 days a week is fine if the program requires it.

the only 'real' proven routine is the one that actually works for you , and 95% of the time that means developing it yourself and not following what someone else is doing . you just need more time to figure out what works for you,, trial and error.

we can point out a few things that work for 'us' and lay out some awesome routines where guys have had a ton of results, but still only the one that works for YOU specifically is the one that will work.

personally, I train instinctively . I don't do routines, I know my body and know what I need to do the day of and then I decide what to do that day based on what my body needs that day.. I might need to train heavy sets of presses combined with drop setting isolation exercises, maybe I need to go high rep and high volume (like 10 sets of 30 reps of guillotine presses, 5 sets of 10 reps incline bench press, 10 sets of 12-17 reps of flies etc). it just all depends.

my advice learn your body and pay attention to what really works for you. But the basics, yes learn what training for hypertrophy really is and means. a 5x5 strength routine is kinda the wrong direction to go , so giving that up and looking to progress is a good start to moving in the right direction

 

[electricred]

If you don't know how to train, STAY OFF THE DRUGS.

 

[Roush]

If you don't know how to train, STAY OFF THE DRUGS.

he is on TRT, he is going to be taking the 'drugs' no matter what

 

[Milton]

Do your homework extensively, better to have your own knowledge that you can own that someone elses which may not be for you like Roush said.

 

[carverelli]

Just start one bro....it'll change many times as you see/ want to incorporate different movements to target lacking body parts.


I routine I like is a push/pull routine

Back/biceps pull
Chest/triceps. Push
Legs
Shoulders/traps

My back workouts chenge all the time but I always have several rows and at least one lat exercise(Pulldowns or pull-ups)

Like others have said, there is no perfect routine. Make sure you give maximum effort to achieve desirable results. Half ass workouts yield almost nothing.

Break the muscle down, feed it, then let it heal/grow.

 

[soldier74]

You may want to look into HST (Hypetrophy Specific Training) as one routine option to incorporate as you go through your trial and error to see what works for you. You have a couple months to figure this out so that is a good thing. Good advise has been given already bro. I too change things up, no routine routine for me personally. Just get in, hit it hard, be diligent. Good luck nailing it down friend!