4 Week Hypertrophy Protocol00This plan is 4 weeks and consist of 2 upper body training days, as well as 2 lower body training days. The goal of this program is primarily to build lean muscle mass and can be cycled at any point in the year where you need a reset to let tendons, ligaments, and joints feel healthy and make building some strength and size the priority. The keys to this program is selecting proper loads on all exercises. No sets should be counted as working sets if we do not finish within a rep or two of failure. All movements should be performed with constant tension throughout a full range of motion. Eliminate the use of momentum to get the weight or yourself from A to B. Progress your weights when possible from week to week. I cannot stress the importance enough of just tracking and building upon the previous weeks weight to ensure progressive overload when possible. For optimal results on this plan I recommend the following:
- Slight caloric surplus from more than 80% whole foods
- 1g protein per lb of bodyweight across 4-6 feeding opportunities
- 8+ hours of sleep in a cold and dark room
- 5-10g of creatine consumed with electrolytes intra-workout
- 20g of supplemental collagen consumed 2x a day
