Monday, April 9, 2012

Stronger & Bigger with the DeLorme Hypertrophy Method

I have recently started a training split of 2 weeks strength/power, followed by 2 weeks hypertrophy. I am sticking with this split for 3 months. I have decided to do two weeks of hypertrophy because I haven't performed any volume work in a year now, and felt that my strength gains while following a low rep/low volume routine were stagnating because of this. That and I'm primarily an ectomorph, so I was starting to become a skeletor.



I am not a huge fan of most bodybuilding routines, so it is important that during my hypertrophy phase I don't knock out countless reps of an exercise, thus gaining sarcoplasmic hypertrophy rather than myofibrillar hypertrophy. If you want to look strong and actually BE strong, you need myofibrillar hypertrophy, the increase in size of the muscle fiber itself. This is where a routine such as the modified DeLorme Hypertrophy Method comes into play.

Pick two compound exercises, upper and lower/full body (deadlift and military press in my case)


Monday: Perform 1st set of 5 reps @ 50% of your 10RM, Perform 2nd set of 5 reps @ 75% of your 10RM, Perform 3rd set of 5 reps @ 100% of your 10RM. Repeat this 3 set series as many times as you can while maintaining great technique.

Wednesday: Perform 1st set of 5 reps @ 50% of your 10RM. Repeat this series the same number of times as you did on Monday.

Friday: Perform 1st set of 5 reps @ 50% of your 10RM, Perform 2nd set of 5 reps @ 75% of your 10RM. Repeat this series the same number of times as you did on Monday.

If you can complete 5 full sets on Monday, add 10lbs to your 10RM value for your lower body lift, and 5lbs to your 10RM value for your upper body lift the following Monday.

Add in an abdominal exercise, and a couple of isolation exercises if you like, after you have finished both of your compound exercises.


This is my second Monday performing the DeLorme Hypertrophy Method, and I have already reached the requirements to bump up my deadlift 10RM by 20lbs and my military press by 10lbs. The progress makes me think that my assessment of needing some volume work was accurate...I hope it pays off with increased maximal strength during my next phase of strength/power.

4 comments:

  1. Hey Sean,what if I pick bench presses and bent over barbell rows instead of deadlifts,is that gonna be a problem?

    ReplyDelete
  2. I believe you are done with it now, lol. How was it?

    ReplyDelete
  3. I believe you are done with it now, lol. How was it?

    ReplyDelete