Hypertrophy workouts?

[YoungIntricateMuscle]

I know that programs such as the 5x5 and HST that are great for hypertrophy. The 5x5 takes a very long time though to see size in muscle increases. Im just looking for different programs, because i am sure these can't be the two magic workouts for everyone.

I don't know how this looks below. I don't burn out fast and 2 days recovery is plenty for me. Does this look like an ok program?

In session of 20 minute workouts

Monday
Squats – 3 x 10 – work to top set of 10
Bench press – 3 x 10 – work to top set of 10
Abs

Tuesday
Pull-ups – 3 sets to max
Chin-ups – 3 sets to max
Barbell Curls – 3 x 8-12 strip sets

Wednesday
Deadlifts – 3 sets x 10 – work to top set of 10
Bench Press – 3 sets x 10 – work to top set of 10
Abs

Thursday
Squats – 3 x 10 - work to top set of 10
Military – 3 x 10 – work to top set of 10
Rows - 3 x 10 - work to top set of 10

Friday
Weighted Dips – 3 sets 5-8
Weighted bench dips – 3 x 8-12 strips sets
Double one-handed dumbbell tricep extension

Saturday

Sunday

 

[al420]

Looks like a mess bro - it's all over the place - just look at Tuesday/Wednesday. You're doing back 2 days in a row.

 

[Protobuilder]

That's a pretty advanced program: 5 days a week, although Friday is pretty light, there's very little room for REST (which means RECOVERY).

Back down to 3 sessions a week, maybe 4 if you're more into the interm. lifting stage, and whittle down your movements to a handful of good ones (you don't need a dozen across the week). 3x10 will work. So will jsuta bout anything else provided you train consistently and try to add some kind of progress each week. Start w/ 3x10 and try for 3x12 next week. If you get it, add 5 lbs., drop down to 3x8 and work back up to 3x12. Or do 3x10. next week do 4x10. Then 5x10. Then add weight, drop down to sets of 5 and see how strong you are, etc. Diff't variations on the same theme.

 

[Cynical Simian]

That's a pretty advanced program: 5 days a week, although Friday is pretty light, there's very little room for REST (which means RECOVERY).

Back down to 3 sessions a week, maybe 4 if you're more into the interm. lifting stage, and whittle down your movements to a handful of good ones (you don't need a dozen across the week). 3x10 will work. So will jsuta bout anything else provided you train consistently and try to add some kind of progress each week. Start w/ 3x10 and try for 3x12 next week. If you get it, add 5 lbs., drop down to 3x8 and work back up to 3x12. Or do 3x10. next week do 4x10. Then 5x10. Then add weight, drop down to sets of 5 and see how strong you are, etc. Diff't variations on the same theme.

FYI, this guy resides with jkurz "don't waste time by responding to his posts with serious advice" list. Just something to consider before you devote any more keystrokes to suggesting programs/modifications that he'll inevitably micromanage into the ground or ditch next week in favor of some shiny object he found in M&F.

 

[YoungIntricateMuscle]

yo....i don't read M&F...........im trying to learn how to put together my own workouts

thanks for the replies.........i will fix it

the 5x5 gets to become stale after a while

Can someone input what else is bad about it, that way I can understand more of how a workout is put together. Thanks.

 

[YoungIntricateMuscle]

Yeah 10 reps seem like a burn out. I’m thinking more along these lines.

Monday - Heavy - legs, chest, abs
Squats – 3 x 8 – work to top set of 8
Bench press – 3 x 8 – work to top set of 8
Abs

Tuesday - Light - Back, biceps
Pull-ups – 3 sets to max
Chin-ups – 3 sets to max
Barbell Curls – 3 x 8-12 strip sets

Wednesday - Heavy - legs, chest, abs
Squats – 3 x 8 – work to top set of 8
Bench Press – 3 x 8 – work to top set of 8
Abs

Thursday – Off Day

Friday - Heavy - lower and upper back, traps, shoulders, legs
Deadlifts – 3 x 8 – work to top set of 8
Military– 3 x 8 – work to top set of 8
Rows - 3 x 8 – work to top set of 8

Saturday- Light - chest and tri's
Weighted Dips – 3 x 5-8
Weighted bench dips – 3 x 8-12 strips sets
Double one-handed dumbbell tricep extension – 3 x 8 – work to top set of 8

Sunday - Off Day

 

[s8nlilhlpr]

If you are working to max every session how do you plan for progression? If you want to learn how to put programs together, try reading "Practical Programming". It is basically devoted to planning out workout routines.

 

[YoungIntricateMuscle]

im not..................only on pull-ups and dips

 

[al420]

Buy the book. You won't need any help from then on, no joke.

 

[YoungIntricateMuscle]

yeah i was looking for a used one..........its expenisive.......could i get the practical programming book and do without the starting strength book? Or should i definitely get both?