New Hypertrophy Split (prioritization?)

[andrewT]

I am looking for a new split. In the past I followed a Yates style routine and put on good size and weight. Now I have been doing medium volume I guess with a split that looked like this:

mon- legs
tues - chest
wed - off
thurs - back
fri - arms
sat - delts

I do squats, deads and bench (mainly incline though since I lack upper chest development).
I want to switch up my split, try something new and PRIORITIZE my weak points which would be (lateral and rear delts, hamstrings, biceps, upper chest, calves.)Now with this in mind should I start my leg workout say with stiff legged deads and calf raises since I want them to growwww? or will that take away from my ability to go heavy as possible on squats and leg press? what is your guys take on prioritization?
also, would say putting tris with chest or opposite, tris with back be more for strength or hypertrophy?

sad part is I am a Kine major, but when I think of routines, my instinct is always strength. I want to get stronger obviously, but need something good for hypertrophy!

Thanks

[SteveMan]

I am looking for a new split. In the past I followed a Yates style routine and put on good size and weight. Now I have been doing medium volume I guess with a split that looked like this:

mon- legs
tues - chest
wed - off
thurs - back
fri - arms
sat - delts

I do squats, deads and bench (mainly incline though since I lack upper chest development).
I want to switch up my split, try something new and PRIORITIZE my weak points which would be (lateral and rear delts, hamstrings, biceps, upper chest, calves.)Now with this in mind should I start my leg workout say with stiff legged deads and calf raises since I want them to growwww? or will that take away from my ability to go heavy as possible on squats and leg press? what is your guys take on prioritization?
also, would say putting tris with chest or opposite, tris with back be more for strength or hypertrophy?

sad part is I am a Kine major, but when I think of routines, my instinct is always strength. I want to get stronger obviously, but need something good for hypertrophy!

Thanks

I would say the first thing you need to do is determine the fiber type of your muscle groups and base your set and rep range accordingly. Changing your weekly splits to accommodate this is crucial.

[monkey]

I would say the first thing you need to do is determine the fiber type of your muscle groups and base your set and rep range accordingly. Changing your weekly splits to accommodate this is crucial.

How do you determine your fiber type...

I am naturally a strong endurance, long distance athlete. Always been one of the slower guys, and strenght wise.. well, not weak but accounting for weight strenght ratio.. far stronger guys. guess the fiber type be based on something like that?

[SteveMan]

How do you determine your fiber type...

I am naturally a strong endurance, long distance athlete. Always been one of the slower guys, and strenght wise.. well, not weak but accounting for weight strenght ratio.. far stronger guys. guess the fiber type be based on something like that?

If you were to determine the fiber type of your biceps you can do warm them up with a set of 12 reps. Rest until you feel recovered and then perform a working set to failure that only allows 8-10 reps, rest 30 seconds, repeat the same thing, wait 30 seconds and repeat again.

If your biceps were primarily fast twitch you would feel fatigued after the first set and most likely only get 3-4 after resting 30 seconds, and even less come the 3rd set. This is what the test looked like for me.

Now if your primarily slow twitch you would come close to matching what you did the first set, and maybe less 2-3 the 3rd set.

Most ppl are mixed fiber type so they are somewhere in the middle. This is just a fast explanation of the testing method that I use.

The Dr. F. Hatfield test and Poliquin is widely used - I just copy/pasted this from a different forum.

How to conduct the Dr F. Hatfield muscle fiber test:

Determine your one repetition maximum (1RM) on an exercise
Rest for 15 minutes
Perform as many repetitions as possible with 80% of your 1RM
Analysis:

Less than 7 repetitions – Your fast twitch (FT) dominant
7 or 8 repetitions – You have a mixed fiber type
More than 8 repetitions – You are slow twitch (ST) dominant
If you are FT dominant, then you should use heavier loads and lower repetitions predominantly in your training. ST dominant individuals, on the other hand, will respond better to lighter loads and higher repetitions

How to conduct the Charles Poliquin muscle fiber test:

Determine your one repetition maximum (1RM) on an exercise
Rest for 15 minutes
Perform as many repetitions as possible with 85% of your 1RM
Analysis:

Less than 5 repetitions – you are fast twitch (FT) dominant
5 repetitions – you have mixed fiber type
More than 5 repetitions – you are slow twitch (ST) dominant
If you are FT dominant, then you should use heavier loads and lower repetitions predominantly in your training. ST dominant individuals, on the other hand, will respond better to lighter loads and higher repetitions.

[gregdoucette]

I'd recommend u hire a coach hint hint me. Seriously i desing workout programs and have tuns of experience with squat bench and deadlift.

Greg "Mutant" Doucette

[macka]

Incline won't grow your uppers any faster then flat bench. I'd look into Olympic lifting routines and keep it simple. Or you can hire a coach who can make things work for you and keep you safe. You should be lifting near your max all the time.