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Training for muscle hypertrophy usually takes maximum amount of weight moved for a maximum amount of time, and maximizing the exercises to achieve growth in the muscle cells. This scheme is usually referred to the muscles "Time under tension." Sets and rep schemes usually dictate the muscles time under tension. Of course other elements play a key role into Muscle Hypertrophy and I could go into the Actin, and other physiological roles of Muscle Hypertrophy, however I am going to keep this strictly based on how to achieve Muscle Hypertrophy purely off of a training program. You just want to be as strong and as well defined as possible right? Ok, so lets move on.

The goal is to increase the SIZE of each mio-fibril of the muscle in order to sustain Muscle Hypertrophy. The body adapts so by executing a high number of sets, emphasizing the same muscle group with intermittent bouts of exercises that have assisting muscle groups involved will help in this process. The goal is to maximize the damage during the workout to the muscle in order for it to repair itself and grow and come back larger and stronger. Amazing how we adapt isn't it?

Ideally you want to understand what Muscle Hypertrophy is in order to achieve it correct? Well, simply put it is an enlargement of the cross sectional muscle fibers (Mio-fibrils) in the muscles you are working. Maximizing these muscle fibers to fill with blood and oxygen requires a great deal of volume, plus correct exercises that target the intended area of Muscle you are looking to engorge.

The below workout does just that, which is why i called it the Volume workout. Enjoy!

Take care,
Mike McErlane

Week 1

Day 1

Exercise	Sets	Reps	Muscle Group
Barbell Bench Press On Bench	1	50	Chest
Laying on Bench Dumbbell Flys Both Arms	5	10	Chest
Dumbbell Decline Bench Press On Bench Both Arms	5	10	Chest
Dips	1	50	Chest
Standing Bicep Curl Barbell Both Arms	5	10	Arms
DB Cross Body Hammer Curls	5	10	Arms
Standing DB Reverse Curls	5	10	Arms
Barbell Wrist Curl	1	50	Arms

Day 2

Exercise	Sets	Reps	Muscle Group
Bent Over Cable Crunch	4	25	Abs
One Arm Kettlebell Crunch	3	15	Abs
Bent Over Cable Crunch	3	10	Abs
Dumbbell Side Bend	3	10	Abs
Seated Calf Raise	3	20	Legs
Jump in Place	3	30	Plyometrics

Day 3

Exercise	Sets	Reps	Muscle Group
Dumbbell Bent Over Wide Grip Rows Both Arms	2	50	Back
Dumbbell Bent Over Close Grip Rows Both Arms	1	30	Back
Seated On Bench Bar Lat Pulldowns	5	12	Back
Seated Cable Row	5	12	Back
Laying on Ground Leg Curl With Band Both Legs	5	12	Legs
Barbell Straight Legged Deadlift	5	12	Legs
Prone Machine Leg Curl Both Legs	5	12	Legs

Day 4

Exercise	Sets	Reps	Muscle Group
Seated On Bench Barbell Military Press With Band	5	12	Shoulders
Standing Dumbbell Shrugs	3	20	Shoulders
Tri-Set	0	0	TIPS
Standing Bent Over Rear Delt Raise With Band Both Arms	1	8	Shoulders
Standing Dumbbell Side Raise Both Arms	1	8	Shoulders
Standing Dumbbell Front Raise Both Arms	1	8	Shoulders
END	0	0	TIPS
Cuban Press	5	12	Shoulders
Laying On Ball Dumbbell Triceps Extension Both Arms	5	10	Arms
Laying On Bench Bar Triceps Extension Both Arms	5	10	Arms
Standing Triceps Extension With Band Both Arms	1	100	Arms
Barbell Wrist Curl	1	50	Arms

Day 5

Exercise	Sets	Reps	Muscle Group
Laying On Ball Abdominal Crunch With Dumbbell	5	15	Abs
Russian Twists	3	20	Abs
Prone Iso Abs Feet On Ground Arms On Ball	5	10	Abs
Jump in Place	3	30	Plyometrics
Standing Calf Raise	3	20	Legs

Day 6

Exercise	Sets	Reps	Muscle Group
Barbell Squat	2	50	Legs
Barbell Front Lunge	3	12	Legs
Box Squat	5	15	Legs
Prone Machine Leg Curl Both Legs	3	25	Legs
Seated On Bench Bar Lat Pulldowns	5	15	Back
Dumbbell Power Row	3	15	Back