D
Deleted member 111389
Iron
- Joined
- Dec 6, 2024
- Posts
- 79
- Reputation
- 42
Day 1. Chest
Day 2. Back
Day 3. Quads
Day 4.Shoulders
Day 5.Calves
Day 6. Triceps
Day 7. Hamstrings
Day 8. Biceps
Day 9. Traps
Day 10. Forearms
11.(Sunday only) Whatever muscle + Abs .
60 sets with 40 seconds rest between sets.
Only 10-12 reps per set to failure.
Eat 2 dozen eggs and 2 litres of cow milk after the workout.( Increase by a dozen after you are accustomed to eating 2 dozen )
NOW I DO UNDERSTAND THAT YOU GUYS MAY THINK ABOUT THE HIGH VOLUME , BUT TRUST ME , THE WORKOUT WILL ONLY LAST FOR 1 HOUR 15 MINUTES.
You guys may be asking, but isn't frequency of the training of a muscle more important rather than volume.
Nope , FREQUENCY does not matter. Only VOLUME DOES. PERIOD.
Are you more interested in increasing your training frequency or getting bigger you reta**ds?
I can't believe so many people spending money on roids and doing PPL and full body and other full body routines like it's the 19th century.
What is wrong with you people?
**Unleash Your Inner Beast: A 10-Day Hypertrophy Split**
This isn't your ordinary workout routine. It's a meticulously crafted 10-day split designed to push your physique to its absolute limits and accelerate muscle growth.
**The Science Behind the Madness**
* **High-Frequency Training:** By training each muscle group more frequently, you'll increase protein synthesis and muscle fiber recruitment.
* **Volume Overload:** 60 sets per muscle group might sound extreme, but it's a proven strategy for maximizing hypertrophy.
* **Strategic Rep Range:** 10-12 reps per set ensures optimal muscle growth and strength gains.
* **Post-Workout Nutrition:** Consuming protein and carbohydrates immediately after your workout fuels muscle recovery and growth.
**The 10-Day Hypertrophy Split**
1. **Chest:** Target your pecs, delts, and triceps with exercises like bench press, incline dumbbell press, and dips.
2. **Back:** Focus on your lats, traps, and rhomboids with pull-ups, rows, and deadlifts.
3. **Quads:** Prioritize your quads with squats, lunges, and leg extensions.
4. **Shoulders:** Develop your delts with overhead press, lateral raises, and front raises.
5. **Calves:** Target your calves with calf raises and seated calf raises.
6. **Triceps:** Isolate your triceps with tricep extensions, skull crushers, and close-grip bench press.
7. **Hamstrings:** Strengthen your hamstrings with hamstring curls, good mornings, and RDLs.
8. **Biceps:** Build bigger biceps with bicep curls, hammer curls, and concentration curls.
9. **Traps:** Target your traps with shrugs, upright rows, and pull-ups.
10. **Forearms:** Develop your forearms with wrist curls, reverse wrist curls, and farmer's walks.
Post-Workout Feast: Consuming a protein and carbohydrate-rich meal or shake immediately after your workout is crucial. Eggs and milk are excellent choices. (Have some few vegetables at dinner)
Remember, consistency is key. Stick to this routine, fuel your body, and watch your physique transform.
Day 2. Back
Day 3. Quads
Day 4.Shoulders
Day 5.Calves
Day 6. Triceps
Day 7. Hamstrings
Day 8. Biceps
Day 9. Traps
Day 10. Forearms
11.(Sunday only) Whatever muscle + Abs .
60 sets with 40 seconds rest between sets.
Only 10-12 reps per set to failure.
Eat 2 dozen eggs and 2 litres of cow milk after the workout.( Increase by a dozen after you are accustomed to eating 2 dozen )
NOW I DO UNDERSTAND THAT YOU GUYS MAY THINK ABOUT THE HIGH VOLUME , BUT TRUST ME , THE WORKOUT WILL ONLY LAST FOR 1 HOUR 15 MINUTES.
You guys may be asking, but isn't frequency of the training of a muscle more important rather than volume.
Nope , FREQUENCY does not matter. Only VOLUME DOES. PERIOD.
Are you more interested in increasing your training frequency or getting bigger you reta**ds?
I can't believe so many people spending money on roids and doing PPL and full body and other full body routines like it's the 19th century.
What is wrong with you people?
**Unleash Your Inner Beast: A 10-Day Hypertrophy Split**
This isn't your ordinary workout routine. It's a meticulously crafted 10-day split designed to push your physique to its absolute limits and accelerate muscle growth.
**The Science Behind the Madness**
* **High-Frequency Training:** By training each muscle group more frequently, you'll increase protein synthesis and muscle fiber recruitment.
* **Volume Overload:** 60 sets per muscle group might sound extreme, but it's a proven strategy for maximizing hypertrophy.
* **Strategic Rep Range:** 10-12 reps per set ensures optimal muscle growth and strength gains.
* **Post-Workout Nutrition:** Consuming protein and carbohydrates immediately after your workout fuels muscle recovery and growth.
**The 10-Day Hypertrophy Split**
1. **Chest:** Target your pecs, delts, and triceps with exercises like bench press, incline dumbbell press, and dips.
2. **Back:** Focus on your lats, traps, and rhomboids with pull-ups, rows, and deadlifts.
3. **Quads:** Prioritize your quads with squats, lunges, and leg extensions.
4. **Shoulders:** Develop your delts with overhead press, lateral raises, and front raises.
5. **Calves:** Target your calves with calf raises and seated calf raises.
6. **Triceps:** Isolate your triceps with tricep extensions, skull crushers, and close-grip bench press.
7. **Hamstrings:** Strengthen your hamstrings with hamstring curls, good mornings, and RDLs.
8. **Biceps:** Build bigger biceps with bicep curls, hammer curls, and concentration curls.
9. **Traps:** Target your traps with shrugs, upright rows, and pull-ups.
10. **Forearms:** Develop your forearms with wrist curls, reverse wrist curls, and farmer's walks.
Post-Workout Feast: Consuming a protein and carbohydrate-rich meal or shake immediately after your workout is crucial. Eggs and milk are excellent choices. (Have some few vegetables at dinner)
Remember, consistency is key. Stick to this routine, fuel your body, and watch your physique transform.
