Hyperthrophy is  the increase in size of an organ or tissue through the enlargement of the cells that comprise it.

Your routines are derived of many different movements, these Movments should enable you to succeed and create bigger and stronger gains! I believe in a 7 day a week period it is important to hit every muscle group I would say several abdominal routines with proper diet about 4-5 times a week with cardio and static stretching within the week! Rep maxes for routines are contingent upon the intensity levels recommended is 70 80 or 90 % of your 1REP MAX so depending on intensity levels heavier weight or lighter weight depending on strength you want to head toward what is called METABOLIC STRESS , basically when muscle fail this creates tension and Crazy activation to those deep tissues and over time you will get stronger make it burn make it hurt! Side bar NO INJURY!