Baseline's Power/Hypertrophy Routine

I am writing this routine out because I have recently had great success with it on
a client basis and am now using it myself with great results so far... I have
developed this routine by simply reading what people are doing and what others
have had success with. The main bulk of this style of training I learned from
Layne Norton...
If you do not know, Layne Norton is a Pro Natural Bodybuilder with a PhD in
Nutritional Sciences and a BS in Biochemistry... Not only does he have a good
brain, he also has a half decent physique for a natural guy..... Yes, that 'half
decent' part was sarcastic.

Overview of routine
I am going to lay out the routine for you to get it into your mind first and then
talk about it...

Monday Lower Body Power Day

Tuesday Upper Body Power Day
Wednesday Rest
Thursday Lower Body Hypertrophy Day
Friday Upper Body Hypertrophy Day
Saturday Rest
Sunday Rest

So as you can see, this is a double Upper/Lower split over a seven day period.
You will be training your whole body two times per week. Two Heavy Power Days
where the emphasis is maximum and continued bar weight progression and two
Hypertrophy Days where the emphasis is more on 'hitting the muscle from a few
angles with slow, deep reps and maximum Range Of Movement (ROM)...
I have designed the layout like this simply because most people like to work on a
weekly basis (over seven days)... However If you can, it may be a good idea to
do this routine over an eight day period, two days on, two days off [1]... This will
simply allow an extra day of recovery between Power Days and Hypertrophy
Days.

Training Frequency
One of the keys to this routine is the fact that you are training the whole body
two times per week instead of the usual once per week, high volume type
workouts that you read in the magazines. Please remember that those high
volume routines are designed to work well for experienced Bodybuilder's that are
using a lot of drugs etc... I and others [2] do not believe that type of routine will
work optimally for Mr Average Joe. Please not the word optimally.
For regular people I believe that training the body two times per week with lower
volume is by far the better option. One, you are doubling the growth phases and
two, you are giving yourself more opportunities to progress.
Now to all of you that are reading this and thinking that this routine will lead to
Over-Training (OT), you are wrong and I am going to explain why. But firstly I am
going to outline a few things with regards to OT...

Overtraining
What is OT and how does it occur?
Here is a quote from Lye McDonald...
Overtraining occurs when there is a long-term imbalance between the training
load and recovery processes that, for a given athlete, leads to a decrement in
performance that takes more than 2-3 weeks to return to normal

So basically what Lye is trying to say is OT is the result to training too much or
too hard for too long. As I have stated in the past, OT occurs via a cumulative
effect of too much for too long. You cannot go into the gym and in one all out
high volume session put your body into an Over-Trained state... OT has more to
do with Central Nervous System (CNS) overload rather than muscular overload
on a local basis. Another thing to note is that you cannot make any OT
assumptions with regards to this training style yet since no Training Volume has
been discussed as of yet. In my opinion Volume has a lot to do with Over-Training.

Power Training
I am sure that most people are aware of the benefits heavy training or as i am
going to call it 'Power Training', has to offer us as Bodybuilders. Overload Type 2
muscle fibers, help to develop a thick and solid base to a physique. Look at
Franco Columbu and Arnold, they both began there lifting with basic Power
Training principles and look where it got them...

Power Training in this routine is a key, if not the key to the success you will
achieve while using a Power/Hypertrophy split. This is because the main focus of
this routine is that you make continued progress over an extended period of
time. Power training will give you the focus you need to come in each week and
beat last weeks training session (Progressive Tension Overload (PTO))... PTO is
the key to any growth. I do not care what anyone says. If your not making
progress with your training (adding weight, reps, volume etc...) then I doubt that
your physique is progressing either.
I have briefly talked about PTO and how important it is but what does it mean in
this routine and how is it going to be applied... Firstly I must outline both Power
Training Days.

Lower Body Power Training

This is going to consist of one Compound movement for each major muscle
group, Quads, Hamstring's and Calves (Calves is obviously not going to be a
Compound movement).
An example of a Lower Body Power Routine could be as follows...

Warm up on with some light cardio and stretch out for a total of 10-15 minutes
Squat's - (Three Warm up sets at a light weight for around 3-10 reps (see FAQ at
bottom), followed by 4 working sets at or around your 5 Rep Max (5RM))
Romanian Dead Lift's or standard DL's - (Three Warm up sets at a light
weight for around 3-10 reps (see FAQ at bottom), followed by 4 working sets at or
around your 5 Rep Max (5RM))
Seated Calf Raise's - (Three Warm up sets at a light weight for around 3-10
reps (see FAQ at bottom), followed by 4 working sets at or around your 5 Rep
Max (5RM))
*Rest periods are always 3 minutes between sets on Power Day*
*The weight you pick for your working sets must be one that is your 5RM for your
first working set*
*Every set and weight must be recorded so that weekly progression can be
monitored*

Upper Body Power Training

This is going to consist of one Compound movement for each major muscle

group, Chest, Lats and Delts.

An example of a Upper Body Power Routine could be as follows...

Warm up with some cardio and stretch out for a total of 10-15 minutes
Benchpress - (Three Warm up sets at a light weight for around 3-10 reps (see
FAQ at bottom), followed by 4 working sets at or around your 5 Rep Max (5RM))
Supported T-Bar Row - (Three Warm up sets at a light weight for around 3-10
reps (see FAQ at bottom), followed by 4 working sets at or around your 5 Rep
Max (5RM))
Barbell Shoulder Press - (Three Warm up sets at a light weight for around 3-10
reps (see FAQ at bottom), followed by 4 working sets at or around your 5 Rep
Max (5RM))
*Rest periods are always 3 minutes between sets on Power Day*
*The weight you pick for your working sets must be one that is your 5RM for your
first working set*
*Every set and weight must be recorded so that weekly progression can be
monitored*

Now back to PTO and where it is going to occur in your Power Training. PTO in
this routine is going to come in the form of weight increments week by week...
Now, your genetics and drug use are going to be a massive factor in how much
weight you can add and how often you can add the weight...
I think that increasing the weight in the smallest increment as soon as you can
perform all of your working sets for 5 reps without a spotter is a good idea... For
example, on week one you can Bench 100kg for 3 sets of 5 and then the final set
you needed a spotter but the following week (week 2) you managed to get 5 reps
on all 4 working sets. At this point you need to increase the weight (so that PTO
is occuring) by a small amount. Week 3 you may come in and perform your
working sets at 101Kg or 102.5Kg (Depends on what weights you have).
People may be depressed about adding 1Kg to there bench in 2 weeks but just
think about it. If you can add weight to the bar over an extended period of time
(De-Loads required but will cover that later under 'The importance of
periodization') you can make some excellent progress. And that is the key,
progress! Make progress with your Power Training and you will also make
progress with your physique.

The importance of 'Basic Compound Lifts' in Power training

It is so important with this type of routine that you stick with an exercise and
perform it week in week out. If you were to try and change thing up you would
never know where you are with regards to your progression. If you perform the
same movements week in/week out you know exactly what you need to do to
beat the previous session and make progress.
For those of you who are thinking that you must constantly change movements
to stop yourself plateauing you are completely incorrect IMHO. Changing the
movement is exactly the reason that you are plateauing. You never know what
you need to do to progress...
When you hit a plateau on this routine you do not change the
movement! You simply 'De-Load' for a few weeks and then get right back on it
again and break through the plateau...
I am going to leave it at that with regards to platauing as I am going to be
covering it in detail later on in 'The importance of periodization'.

To summarise the Power training part of this routine....

* One Compound Movement for each major muscle group

* Four Straight sets at your 5RM (5RM for your first working set)
* Rep Tempo - 3 Seconds down (eccentric) - Pause - 1 Second up
(concentric) (Explosive concentric)
* Three minute rest periods between sets to allow for maximum weight
* All sets and reps to be logged
* Progressive Tension Overload via small weight increments
* Continued progress over an extended period of time
* Periodization (To be covered later)

Hypertrophy Training
And now onto Hypertrophy Training. Many of the Hypertrophy Training principles
will not differ greatly form that of Power Training. There are however some
obvious difference that will complement the routine in contrast to the Power
Training.
The word hypertrophy in this routine is simply to show that there are two sides to

this training program. It is not to suggest that on Power Days you will not be
creating any muscular growth and that you grow from Hypertrophy days only... In
actual fact I would say quite the opposite. Either way, the combination of both
works and gives you a well balanced routine IMO.

Lower Body Hypertrophy Training

This is going to consist of Two Movement's for each major muscle group, Quads,
Hamstring's and Calves. Preferably two compound movement but you could do
one compound and one isolation. Again, calves will be isolation.
An example of a Lower Body Hypertrophy Routine could be as follows...

Warm up on with some light cardio and stretch out for a total of 10-15 minutes
Leg Press - (Three Warm up sets at a light weight for around 10 reps, followed
by 3 working sets at or around your 10 Rep Max (10RM))
Hack Squat's - (One Light feel set followed by 3 working sets at or around your
10 Rep Max (10RM))
Seated Leg Curl - (One Light feel set followed by 3 working sets at or around
your 10 Rep Max (10RM))
Lying Leg Curl - (One Light feel set followed by 3 working sets at or around your
10 Rep Max (10RM))
Standing Calf Raise - (Three Warm up sets at a light weight for around 10 reps,
followed by 3 working sets at or around your 10 Rep Max (10RM))
Seated Calf raise - (One Light feel set followed by 3 working sets at or around
your 10 Rep Max (10RM))
*Rest periods are always 1-1.5 minutes between sets on Power Day*
*The weight you pick for your working sets must be one that is your 10RM for
your first working set*
*Allow a spotter to slightly assist on final sets if 10 reps cannot be achieved
'solo'*
*Every set and weight must be recorded so that weekly progression can be
monitored*
*Emphasise the depth and make sure all reps are slow (3 seconds down and 3
seconds up*
*Utalise machines as much as you can to keep the training 'moving' as quickly as
possible*

Upper Body Hypertrophy Training

This is going to consist of two Movement's for each major muscle group, Chest,
Back, Delts and one movement for Traps, Triceps and Biceps. This is a fairly high
volume training day but you should be moving quickly with shorter rest periods
etc... The use of machines is great to speed up your training and in my opinion is
critical...
An example of a Upper Body Hypertrophy Routine could be as follows...

Warm up on with some light cardio and stretch out for a total of 10-15 minutes
Incline Dumbell Bench - (Three Warm up sets at a light weight for around 10
reps, followed by 3 working sets at or around your 10 Rep Max (10RM))
Machine Flys - (One Light feel set followed by 3 working sets at or around your
10 Rep Max (10RM))
Lat Pull Down's - (Three Warm up sets at a light weight for around 10 reps,
followed by 3 working sets at or around your 10 Rep Max (10RM))
Low Cable Row's - (One Light feel set followed by 3 working sets at or around
your 10 Rep Max (10RM))
Side Laterals - (One Warm up sets at a light weight for around 10 reps, followed
by 3 working sets at or around your 10 Rep Max (10RM))
Rear Laterals - (One Light feel set followed by 3 working sets at or around your
10 Rep Max (10RM))
Shrugs - (One Warm up sets at a light weight for around 10 reps, followed by 3
working sets at or around your 10 Rep Max (10RM))
Tricep Push Downs - (Two Warm up sets at a light weight for around 10 reps,
followed by 3 working sets at or around your 10 Rep Max (10RM))
Barbell Curls - (Two Warm up sets at a light weight for around 10 reps, followed
by 3 working sets at or around your 10 Rep Max (10RM))
*Rest periods are always 1-1.5 minutes between sets on Power Day*
*The weight you pick for your working sets must be one that is your 10RM for
your first working set*
*Allow a spotter to slightly assist on final sets if 10 reps cannot be achieved
'solo'*
*Every set and weight must be recorded so that weekly progression can be
monitored*
*Emphasise the depth and make sure all reps are slow (3 seconds down and 3
seconds up*

*Utilise machines as much as you can to keep the training 'moving' as quickly as
possible*

To summarise the Hypertrophy training part of this routine....

*Two movement's for each major muscle group

*One movement for smaller Muscle group's
*Three Straight sets at your 10RM (10RM for your first working set)
*Rep Tempo - 3 Seconds down (eccentric) - Pause - 3 Second up
(concentric)
*One minute rest periods between sets
*All sets and reps to be logged
*Periodization (To be covered later)

Looking at the contrast

Now that you have an example of both Power and hypertrophy routines you can
see the differences. The main differences being the rep range and the number of
exercises.
A subtle difference on paper but a huge difference in 'real life' is the tempo of the
training and the extra control that you should be focusing on when performing
the Hypertrophy Days. I want to highlight the importance of controlled reps on
both Power and Hypertrophy days. Just because you are trying to move the
weight from point A to B on Power Days does not mean it is going to be easy.
Remember that You are still focusing on a slow and controlled negative (3
seconds for both Power and hypertrophy) with a slight pause at the furthest
eccentric part of the movement (bottom).

So what is the point of the Hypertrophy day if most of the progression is going to
occur on the Power Days? Why not just do two Power Days?

There is nothing wrong with just doing the Power Training two times a week (two
Lower Power and two Upper Power), however I do not see an advantage of doing
this as I do not believe you can progress quickly enough to take advantage of
doubling the Power Training days. I do however think that adding the
Hypertrophy Training complements this routine very well for a few reasons:

* Allows the CNS to recover some what from the Heavy Power Training days*
* Enables you to 'hit' a muscle group form a few different angles, enabling
maximum fiber requiement and development*
* Helps to develop a balanced physique and gives you flexibility to make
adjustments where required (weak point training, injury prevention etc..)*
* Gives you some variate to your training*

The importance of periodization

I have said in this article before that there are some 'key' things to this routine
and I will say it again with regards to Periodization. Periodization is a key part in
all weight training routines and life in general, however it is often overlooked and
the results will eventually be either Over-Training or more likely a plateau.
Generally OT will occur after a plateau since the first thing a trainee will do when
they plataue is increase volume, frequency or a combination of both, eventually
resulting in OT. I would like to bet that 70% of all trainees are at or near this point
as you read this article.

So what is periodization?

Well it is pretty self explanatory. Periodization with regards to training and this
routine specifically simply means we will 'Blast' for as long as possible and 'DeLoad' if we hit a plateau (Similar to Ronnie Rowland's STS). It means that we
have different periods where our goals will be different and we will
need to change our training in relation to the goal.
By 'blasting' I mean making progress each week as stated above in the Power
Training Section and shown below, later on...
A 'De-load' would simply consist of decreasing the intensity of your
training for a two to three week period by A, Reducing the weight... B,
Increasing the reps. I would simply do half the amount of total sets per
week and increase the reps on Power days to 10 and the reps on
Hypertrophy days to 20...
This will give the CNS a break and will also increase Insulin sensitivity. Thus
allowing you to come back stronger, refreshed and ready to smash your
plateau...

How long should I 'Blast' and 'De-Load'?

This is going to vary greatly but will the main contributing factors will be
genetics, drug use and diet.
I recommend Basting for as long as you can. If you never stop making progress,
what more could you possibly want. In reality people will be able to blast for six
to ten weeks and then de-load for two to three weeks.
Some may find that while using AAS they can Blast for the entirety of the cycle.
Others may plateau at around the 8 week mark.

You have two options to break a plateau while on cycle...

*De-Load and then Blast again
*Increase Dosage
And that is all I am going to say about AAS.

An example of a 'Blast/De-Load'
Say for example you have successfully blasted for 8 weeks and made weight
increments (Total of 5Kg) and you now cannot break the personal best for the
2nd week (see example below).
Week
Week
Week
Week
Week
Week
Week
Week

1
2
3
4
5
6
7
8

Bench
Bench
Bench
Bench
Bench
Bench
Bench
Bench

100.0kg
101.0kg
102.5kg
102.5kg
102.5kg
105.0kg
105.0kg
105.0kg

5
5
5
5
5
5
5
5

reps,
reps,
reps,
reps,
reps,
reps,
reps,
reps,

5
5
5
5
5
5
5
5

reps,
reps,
reps,
reps,
reps,
reps,
reps,
reps,

5,
5,
3,
5,
5,
3,
3,
3,

reps,
reps,
reps,
reps,
reps,
reps,
reps,
reps,

3
5
3
3
5
3
3
3

reps
reps
reps
reps
reps
reps
reps
reps

You can see the plateau at week 7 and it was not broken at week 8... This means
time to De-Load for two to three weeks and then blast again as follows
Week 9,10,11 - De-Load
Week 12 - Bench 105.0kg
Week 13 - Bench 105.0kg
Week 14 - Bench 105.0kg
Week 15 - Bench 107.5kg
Week 16 - Bench 107.5kg
Week 17 - Bench 107.5kg
Week 18 - Bench 110.0kg
etc.....

5
5
5
5
5
5
5

reps,
reps,
reps,
reps,
reps,
reps,
reps,

5
5
5
5
5
5
5

reps,
reps,
reps,
reps,
reps,
reps,
reps,

3 reps, 3 reps
5 reps, 3 reps
5 reps, 5 reps
3 reps, 3 reps
5 reps, 3 reps
5 reps, 5 reps
3, reps, 3 reps

Above you can see the De-Load and then the Blast.

Conclusion
In closing I am going to say good luck to anyone who decides to give my routine
a try. I hope it will help to get some guys and hopefully girls back on track with
there training.
This routine works! It works because week in/week out you are right there at
your limit. You know what needs to be done to break your limit and progress to
the next level. By now you will realise that the key to this routine is the
progression, just as it should be in all routines if your looking to grow over an
extended period of time. Progression needs to be monitored accurately so that
adjustments can be made to create progressive overload... If you are not making
adjustments you are simply spinning your wheels...
If you have read this article and do not like the sound of adding small amounts of
weight to the bar over time and remain adamant that you want to increase your
Bench or squat by 20Kg in one month I shall say this...
A Sky Scraper is build floor by floor... You cannot be working on the 60th floor
before you have built the 59th...
Make progress each time you go into the gym. Make it a war against the weight
on Power Days, a war against the 'Burn' on Hypertrophy Days, and you too could
one day be a Sky Scraper.

Thank you for reading, stay sharp

enjoy.....

Baseline - 06.05.11

If anyone has any questions please do not hesitate to post them below.

FAQ's
What weight should I use for my warm up sets on Power Days and how
many reps should I be warming up with?
It is important IMO that warm ups sets are just that, warm up sets...
A warm up set should, IMHO be no where near failure... For example.....

You know your 5RM = 365Lbs

Remember a warm up on a bike and then some strenching and mobility work is
reccomended.
Warm Up Set 1 - 135 x 10 reps
Warm Up set 2 - 225 x 5 reps
Warm Up set 3 - 315 x 3 reps
IMHO I may throw another warm up set in here (365 x 1 rep, just for the muscle
to feel the weight)
Working Set 1 - 365 x 5 reps
Working Set 2 - 365 x 5 reps
Working Set 3 - 365 x 3 reps
Working set 4 - 365 x 3 reps
*Notice the reps going down as the weight gets heavier... I believe this is
important with this type of training where maximum poundage is what we are
shooting for. IMO it is important to get the weight on the muscle without
stressing the muscle too much.
*By the time you are ready to begin your first working set you should be fully
warmed up, you should be ready to perform reps at your working weight
however you should not be fatigued... Keep warm up sets as a warm up!

Refrences
[1] http://www.bodyrecomposition.com/mus...ass-gains.html
[2] http://www.bodyrecomposition.com/mus...ass-gains.html

I'll be finishing 8 weeks of this program at the end of this month.

Heavy Legs:
Squats
Seated Calf Raises
Straight Leg Deads
Heavy Upper Body
Bench
T Bar Rows
Dumbell Lateral Raises

Light Legs
Leg press
Seated Calf Raises
Seated Hamstring Curls
Front Squats
Standing Calf Raises
Standing Hamstring Curls
Light Upper Body Day
Incline Dumbell Press
Wide Grip Lat Pulldowns
Cable Lateral Raises
Decline Fly
Close Grip Pulldowns
Reverse Fly (rear delt)
Tricep Pushdown
Incline Bench Curls
I will take 1RM's at the end of June, have two weeks to "deload" if you will, and
then start again mid July. My lifts have all increased. I'll know exactly how much
in two weeks. I could probably go another 2-4 weeks and continue to increase on
my lifts, but I have a vacation coming up for 4th of July so the timing is good.
I'm going to make a couple changes in July:
Heavy Leg Day
Box Squats
Seated Calf Raises
Straight Leg Deadlifts
Heavy Upper Body Day
PullUps
Incline Bench
Cable Lateral Raises
Rack Pulls
Light Leg Day
Front Squat
Standing Calf Raises
Standing Hamstring Curls
Leg Press
Seated Calf Raises
Seated Hamstring Curls
Light Upper Body Day

Dumbell lateral Raises

Wide Grip Pull Downs
Decline Dumbell Press
Reverse Fly Cables
TBar Rows
Dips
Preacher Curls
SkullCrushers

Notes:
I'm doing the sets/reps recommended in the original post. Adding more wide grip
back, as my lats aren't following the rest of me.
My bench has increased a good bit. I think this is a combination of this workout,
along with not doing any overhead presses. My shoulders feel great, and look, if
anything, better.
Had to add Rack Pulls. I like the T-bar Rows, but I gotta have my deadlifts.
Any ideas for a different hamstring and calf excercise?
I'll post weight increases when I do my 1RM's

The best option IMO is this....

Day 1
Day 2
Day 3
PWO
Day 4
PWO
Day 5
Day 6
Day 7

- no carb - HIIT cardio or moderate intensity intervals

- no carb - HIIT cardio or moderate intensity intervals
- no carb - lower body depletion/ hypertrophy workout - interval cardio
- no carb - upper body depletion/ hypertrophy workout - interval cardio
- interval cardio (60 mins AM) - High carb (carbs in evening only)
- moderate carb - lower body power workout
- moderate carb - upper body power workout

If u don't follow that format then try to keep cardio at least moderate.... Nothing

too light... At 20%BF total calories burned is all you need to be concerned
about... Timing again is irelivent at this stage....
Try and keep the power days as power days... Meaning if u plan a high carb day
have it the day b4... If u have moderate carb days keep them during the power
days..... Basically try and be as strong as u can for the 2 power days....

Treat the hyper days as depletion workouts.... Use supersets and giant sets, keep
the flow of the workout, keep moving, keep the heart rate up, keep reps between
10 and 15 performed in a quick fashion.... Remember we're not gonna grow here
so treat this as a 'pump/burn' day, almost like a big cardio session... Plan
supersets in advance... Eg
Upper body hyper/depletion
4 sets - Dumbell bench press vs Dumbell bend over row (both arms same
time)..... Avoid any one are movements
4 sets - pull down or pull ups vs push ups
4 sets - clean and press (killer movement)
4 sets - barbell curl vs tricep push down