Mauro Aquilini Posted July 7, 2009 Share Posted July 7, 2009 Hi,my name is Mauro, i'm 28 years old.For 5 years i've lift weight, now i do only bodyweight exercise (gymnast) like planche - levers and iron cross - one arm push up - one leg squat - l sit and manna progression.I want to add some muscle my weight is 67 kg and i want 70 kg for my body!What is the better schedule/template for hypertrophy?The static position is better for hypertrophy?My weekly schedule is: Mon: upper body ; (front lever - back lever - iron cross etc..)wed: lover body.friday: (like monday) upper body.Please help me! Link to comment Share on other sites More sharing options...
Blairbob Posted July 7, 2009 Share Posted July 7, 2009 More hypertrophy where? Upper body, in your back or in your legs? Use a progression where your reps are in the 8-12 range possibly 10-15. I'll guess and say 4 sets but I'm not sure. Make sure you are eating 100-300 calories more than you need to a day to allow for some muscle bulk. Anymore could possibly be just fat gain. Link to comment Share on other sites More sharing options...
Mike B Posted July 9, 2009 Share Posted July 9, 2009 viewtopic.php?f=13&t=2302#p14791 Link to comment Share on other sites More sharing options...
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