WebBall.com - Hypertrophy

Exercises Explained: Hypertrophy Off-Season

Understanding
how to exercise.
A series by Jayson Hunter of SportSpecific.com
(see sub-menu left)

This hypertrophy program is designed to add muscle and size to your frame.

WARNING: This is a general weight-lifting program. Such programs are not baseball specific. If you are on this program you may bulk up but not help your baseball performance. If you find yourself put on such a program other than in the very early off-season, walk away.

Complete each group of exercises in a circuit style fashion going from one exercise to another until you have completed that group for the required number of sets. Rest 2-3 min between each set. For example: Barbell Squat 1 set, Lunge 1 set, Hamstring curl 1 set, Hamstring curl (less weight) 1 set. Now rest 2-3 minutes and then complete those exercises again for a total of 3 sets per exercise or 6-7 sets per body region. The idea is to totally fatigue every muscle fiber so that new growth has to be generated.

The program is also broken down into 2 days so go in order and complete day 1 and then day 2 and then day 1 again for week one. The next week start with day 2 and then day1, and then back to day 2 for the 2nd week. Keep alternating like this so day 1 will be trained twice one week and once the next week for a total of 3 workouts each week. Make sure they are eating plenty of calories because this phase is a high intense phase and requires plenty of calories for sufficient energy.

EXERCISE	SETS	REPS
Day 1 - Chest, Back, Biceps, Abs
Dumbell Bench Press	2	10-12
Dumbell Incline Chest Press	2	10-12
Push-ups	2	failure
Lat Pulldowns	2	10-12
Barbell Rows	2	10-12
Dumbell Pullovers	2	10-12
Barbell Bicep Curls	2	10-12
Hammer Curls	2	10-12
Preacher Curls	2	10-12
Hook Lying Leg Raises (Bilateral)	2	15
Oblique Crunches	2	15
Supermans (Prone)	2	15
Day 2 - Leg, Shoulder, Triceps
Barbell Squats	3	10-12
Stationary Lunge (Alternating Legs)	3	10-12
Prone Hamstring Curls	3	10-12
Prone Hamstring Curls (using lesser weight by 10 lbs)	3	10-12
Dumbell Shoulder Press	2	10-12
Lateral Raises with Dumbells	2	10-12
Prone Reverse Flies	2	10-12
Close-grip Bench Press	2	10-12
Lying Tricep Extensions	2	10-12
Tricep Pressdowns (rope)	2	10-12