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How to Build Muscle – 5 Hypertrophy Programs to Gain Size

These programs will all help you to change your body and improve your training.

How to build muscle? Strength and muscle building can help and support the other. You can hardly build strength without muscles, just as you can’t build muscles without strength. But still there are differences.

Think of a Powerlifter or a Stronman like Eddie Hall, looking like a wild bull, probably walking through the stonewall instead of the door. But not jacked or ripped at all. Then think of a Bodybuilder where you can see every isolated muscle. In the vast majority of cases the latter will never reach the strength level of a decent Powerlifter.

Bodyweight-exercises-to-build-muscleSource: Photos courtesy of CrossFit Inc

Use a Plan for 6 – 8 Weeks, than change in order to stop the muscles getting too used to a certain workload.

Remember, these plans are not designed to improve strength or power. These programs are strictly for the purpose of gaining serious muscle size.


This one is a killer. You do not use heavy weights, but you won’t need them.

Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart.

Level: Advanced



Decline Smith Presses: 2 x 12 .
(Flat Hammer Presses): 4 x 25
Incline Dumbbell Flyes): 3 x until failure

Seated Dumbbell Presses 1 x 25
Reverse EZ Bar Presses 1 x until failure
Seated Dumbbell Side Laterals: 1 x until failure



Backsquats: 4 x 25 .
Horizontal Leg Presses 1 x 40
Leg Extensions 1 x 40
Leg Curl Machine: 3 x until failure

Wednesday: Off

sam briggs crossfit games 2016 crossfit games athlete

Thursday: Back/Shoulders

Pull-ups: 2 x 12
Dead Lifts 2 x 10
Dumbbell Rows 2 x 10
Lat Pulldown 2 x 10

Rear Delt Machine 2 x 25
Barbell Shrugs 2 x 12
Dumbbell Shrugs 2 x 12
Upright Rows 2 x 12


Standing Dumbbell Curls 2 x10
Dumbbell Drag Curls 1 x 20
Incline Hammer Curls 1 x 15

Close-Grip Benches 1 x 25
Tricep Press Downs 1 x 25
Double Arm Kickbacks: 1 x 25
Dips 1 x until failure

Seated Calf Raises 3 x 15
Donkey Calf Raises: 3 x 15

Saturday: Off

Sunday: Restart

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