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Old 07-02-22, 05:09 AM  
IceQueen07
 
Join Date: Jul 2014
Location: Texas
Strength Program

I tried searching but didn't work for me. I am looking for suggestions for a good hypertrophy/progressive overload program. Can be a dvd, but also paper workout is fine, maybe even suggested trainers to look at. Thanks.
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Old 07-02-22, 09:08 AM  
Susan H
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Join Date: Nov 2001
Location: Oklahoma
Lift With Cee on YouTube does heavy, slow lifting that should fit the bill. She does twelve reps per set and her goal is hypertrophy.
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Old 07-02-22, 01:15 PM  
warriorprincess
 
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Cathe's STS series is the best DVD set that I know of. The only one I know of actually.

My favorite paper workouts are New Rules of Lifting, and Beautiful Bad Ass.

I am also interested in recommendations since all of these are pretty old now.
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Old 07-02-22, 01:36 PM  
chelzi
 
Join Date: Jul 2003
Location: Maryland
I'm loving Lauren Brooks' Mighty Muscle program right now which is more focused on hypertrophy than her other content. I also love Nia Shanks (Beautiful Badass is one of hers) and will spend more time with her stuff next. Some of Nia's free plans are:

https://niashanks.com/wp-content/upl...Course-2.0.pdf
https://niashanks.com/minimum-traini...ample-workout/
https://niashanks.com/lift-like-a-gi...bbell-workout/
https://niashanks.com/wp-content/upl...nerProgram.pdf
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Old 07-02-22, 02:54 PM  
IceQueen07
 
Join Date: Jul 2014
Location: Texas
Thanks. I will look into the suggestions. I have STS but have never done. Might have to figure out where I packed it.
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Old 07-02-22, 02:59 PM  
prettyinpink
 
Join Date: Jun 2009
Caroline Girvan Iron program on youtube is free.

I prefer paper workouts for what you are saying. NROL books, as warriorPrincess mentioned, are good.

I like Bret Contreras Glute Book, has a bunch of different programs. For upper body the focus is compound movements, so you will not see bicep/tricep specific work, but more pushups, presses, rows, and pull-up work.

Iíve also used workout plans ($) by Sohee Fit and Barbell Medicine. Sohee has a book which I have not seen (Sohee Lee).

Nia Shanks has some free programs and some others that seem inexpensive.

I think there are many others to look at if you would do paper workouts. If you want to progress, the best thing you can do IMO is to keep a record of weights used, reps and sets you did for each exercise, and try to keep moving that up.
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Old 07-02-22, 05:07 PM  
IceQueen07
 
Join Date: Jul 2014
Location: Texas
Quote:
Originally Posted by prettyinpink View Post
Caroline Girvan Iron program on youtube is free.

I prefer paper workouts for what you are saying. NROL books, as warriorPrincess mentioned, are good.

I like Bret Contreras Glute Book, has a bunch of different programs. For upper body the focus is compound movements, so you will not see bicep/tricep specific work, but more pushups, presses, rows, and pull-up work.

Iíve also used workout plans ($) by Sohee Fit and Barbell Medicine. Sohee has a book which I have not seen (Sohee Lee).


Nia Shanks has some free programs and some others that seem inexpensive.

I think there are many others to look at if you would do paper workouts. If you want to progress, the best thing you can do IMO is to keep a record of weights used, reps and sets you did for each exercise, and try to keep moving that up.
I used to not like paper works and always thought I had to follow a dvd, but have been doing a paper dumbbell plan for the last 3 months and I'm am finding that I like going at my own pace, not someone elses and really concentrating. My biggest limiting factor with some plans is I only work out at home with dumbbells.
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Old 07-02-22, 10:00 PM  
prettyinpink
 
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This is the free Nia Shanks dumbbell program.
https://niashanks.com/lift-like-a-gi...bbell-workout/

Unilateral leg work is great when you donít have a squat rack.
https://niashanks.com/make-dumbbell-workouts-advanced/
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Old 07-05-22, 08:13 AM  
Kathy G
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Join Date: Nov 2001
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Beachbody Body Beast comes to mind. Itís available on Beachbody On Demand and there are also dvds you might be able to pick up from a seller (I donít think Beachbody sells dvd anymore).

LIIFT4 is also a BB program thatís available on BOD with Joel Freeman. Itís a weight/HIIT/core program thatís pretty good.

Theyíre also releasing a new program on 8/2/22 to non-coaches called LIIFT More:

https://www.beachbodyondemand.com/bl...e-joel-freeman

They have a sample workout available on BOD. I tried it last week and really liked it. This is it on YT:

https://www.google.com/search?q=liif...ile-gws-wiz-hp
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Old 07-06-22, 07:45 AM  
Elsie
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Join Date: Nov 2015
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Definitely 2nd Susan's rec for Lift With Cee for a mainly hypertrophy program! (It's Free!!!)
Heard wonderful things about Jen Sinkler's programs.
& lots of tried and true paper programs over at Liftvault.com
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