Maximizing Muscle Gain: My New Routine and Tips
Hey everyone!
I've been working on a new strength training routine for the past month aimed at maximizing muscle hypertrophy. I've noticed some significant gains, and I wanted to share what I've been doing and hear your thoughts and any tips you might have!
My current split is a 4-day per week routine:
- Day 1: Chest & Triceps
- Day 2: Back & Biceps
- Day 3: Rest
- Day 4: Legs & Shoulders
- Day 5: Rest
- Day 6: Full Body Power
- Day 7: Rest
Key principles I'm focusing on:
- Progressive Overload: Consistently trying to lift more weight or do more reps each week.
- Mind-Muscle Connection: Focusing on the contraction and stretch of the muscle.
- Nutrition: Ensuring a calorie surplus with plenty of protein (around 1.6-2.2g per kg of body weight).
- Sleep: Aiming for 7-9 hours of quality sleep per night.
What are your go-to exercises for hypertrophy? Any specific rep ranges or techniques you swear by? Let's discuss!
Awesome routine, John! Progressive overload is definitely the king. I've found that incorporating drop sets on the last set of isolation exercises has really helped me push past plateaus, especially for biceps and triceps.