Hypertrophy workouts?

[ZGzaZ]

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

Says who? Increasing in size is related to two things.... being in a calorie surplus, and increasing load each week... no program is magic, and if you're following those two keys, I don't see why any program would be much different from another. The reason the 5x5 works well for so many people is that it teaches and gives guidelines for progression, where most peoples programs before it didnt.

 

[al420]

Really... you want both. Practical Programming teaches you how to make progress and continue to make progress at any level. If your form is not spot on, which Starting Strength can help accomplish (plus a coach or vid w/ online coaching), then having the knowledge in Practical Programming could be 'dangerous', as you will get as strong as you can as fast as you can, IMO of course.

I understand the want to lift so often. I love being in the gym. After you read, you may want to train less. The books talk about training as often as 2x a day 6x a week to training more modestly. Most can’t train more than 3-4x per week and recover properly. I guess the trick, like w/ your diet, is learning how you respond to more/less rest.

As to the 5x5 getting 'boring'... Switch it up then, just make progress. The beauty of doing 5 reps is deloading is easy. For me I can just work at say 60% of my 5RM and do that for a few weeks and be rested enough physically and mentally, and ready to train hard again...which for me is never boring..sometimes it is scary to see what I have in-store for myself that afternoon, but I try to the fear as motivation to eat!

 

[YoungIntricateMuscle]

thanks bro...very helpful post....i will buy both...........does barnes and nobles have it?

 

[bigred133]

barnesandnoble.com does not have it.

http://www.aasgaardco.com/store/store.php?crn=199

or

http://www.amazon.com/Starting-Stre...7146417?ie=UTF8&s=books&qid=1173450653&sr=8-1

Didn't I give you these links in another thread?

 

[YoungIntricateMuscle]

at the training vault here, don't they have like most of the starting strength summarized?

 

[al420]

No, not even close. SS is about form, and you need to read the book to gain a basic understanding of WHY you need to squat/dead/bench/power clean the way he says.

It will also help you teach other how to properly execute a lift.

 

[bigred133]

+1. In addition to what AL said, the pictures and illustrations in SS are very usefull for learning correct form.