Currently I do the basic periodization, but was wondering what peoples thoughts and experiences were on Layne Norton's training routine?
http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html
for those that don't want the long read, it basicaly combines a power day, with hypertrophy throughout the week. i suggest reading or skimming through the article so you get an understanding. Rest times are around 3-6 minutes for power days and 1-2 minutes for hypertrophy.
Day 1: Upper Body Power Day
•Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
•Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
•Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
•Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
•Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
•Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
•Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
•Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
•Pressing Power Movement: Squats
3 sets of 3-5 reps
•Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
•Assistance extension movement: Leg extensions
2 sets of 6-10 reps
•Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
•Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
•Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
•Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
•Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
•Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
•Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
•Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
•Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
•Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
•Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
•Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
•Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
•Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
•Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
•Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
•Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
•Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
•Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
•Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
•Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
•Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
•Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
•Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
•Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
•Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
•Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
•Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
Day 7: Rest
http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html
for those that don't want the long read, it basicaly combines a power day, with hypertrophy throughout the week. i suggest reading or skimming through the article so you get an understanding. Rest times are around 3-6 minutes for power days and 1-2 minutes for hypertrophy.
Day 1: Upper Body Power Day
•Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
•Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
•Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
•Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
•Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
•Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
•Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
•Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
•Pressing Power Movement: Squats
3 sets of 3-5 reps
•Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
•Assistance extension movement: Leg extensions
2 sets of 6-10 reps
•Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
•Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
•Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
•Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
•Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
•Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
•Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
•Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
•Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
•Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
•Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
•Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
•Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
•Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
•Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
•Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
•Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
•Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
•Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
•Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
•Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
•Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
•Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
•Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
•Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
•Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
•Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
•Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
Day 7: Rest
