Hypertrophy-Focused Push Routine
Warm-Up (5-7 minutes)
- Shoulder activation (2 minutes): Scapula push-ups, shoulder dislocations, and light band work.
- Triceps and chest stretch (3-4 minutes): Gentle stretches to prepare the muscles.
Main Workout (35-40 minutes)
1. Weighted Dips (10kg) (4 sets)
- Perform 4 sets of 6-8 reps, focusing on controlled movement (slow eccentric, explosive
concentric).
- Rest 90-120 seconds between sets.
2. Bodyweight Dips (2 sets)
- Perform 2 sets of bodyweight dips to failure after weighted dips.
- Focus on slow, controlled reps with full range of motion.
- Rest 60-90 seconds between sets.
3. Chest-to-Wall Handstand Push-ups (HSpu) (4 sets)
- Perform 4 sets of 3-5 reps. Maintain a stable core and control the lowering phase.
- Rest 2-3 minutes between sets.
4. Pike Push-ups or Elevated Pike Push-ups (3 sets)
- 3 sets of 8-10 reps, focusing on shoulder engagement and slow negatives.
5. Tricep Dips (Bench or Parallel Bars) (3 sets)
- 3 sets of 8-12 reps for tricep focus. Slow eccentric and squeeze at the top.
- Rest 60-90 seconds between sets.
Cool Down (3-5 minutes)
- Stretching: Focus on shoulders, chest, and triceps with deep stretches to relax the muscles.
Why HIIT Doesn't Fit Here
While HIIT is excellent for conditioning and fat loss, it is not ideal for a hypertrophy-focused regimen.
Here's why:
1. Muscle Growth Focus: HIIT emphasizes metabolic stress, which is more about endurance than
muscle growth.
2. Energy Systems: HIIT doesn't allow enough recovery for maximal effort, which is key for
hypertrophy.
3. Fatigue Management: Rapid fatigue from HIIT can hinder strength-based exercises like dips or
HSpu.
Stick to traditional hypertrophy training with adequate rest (90-120 seconds) and progressive
overload for best results.