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Hypertrphy training and a 5x5.

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capa
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2005/07/27 15:06:51 (permalink)

Hypertrphy training and a 5x5.

Hey everyone. I've been asking around and people say that a 5x5 is orientated towards strength rather than hypertrophy. My main goal is to get bigger. Given this, ou think I should research this hypertrophy specific training stuff or it it just a load of crap?

Frankies program has given me an awesome base, but, people are suggesting I up the reps and do hypertrophy specific training -what is this hypertrophy specific training?

Frankies is fantastic but it is a 5x5. I notice Big Al and most of you blokes like a 5x5 or low reps high sets (4-5x3-6) to the "hypertrophy specific" low sets and high reps (2-3x8-10).

I'm getting confused. Am I doing a powerlifting program or a bodybuilding program? or, abit of both? What training is best for size?

I've hit 15 weeks on Frankies and I guess i'm getting bored, and/or curious about "other methods". From you more experienced lifters, am I wasting my time looking around?

Cheers

PS: I was thinking a 5x5 on bench, deads and squats. Plus, 2 support exercises for each muscle group at 2 or 3x8 - is that more hypertrophy specific or this this hypertrophy specific thing just another thing to confuse us newbies and stuff up our progress on the simple and effective training?

Oh yeah, alot of people are tellin me to up my "volume" - what is this? Mind you, this advice are from those guys that always seem to be the same size (you know, the ones that congregate around the preacher curl and don't know what a deadlift is).
post edited by capa - 2005/07/27 15:24:28
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    ketts
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    RE: Hypertrphy training and a 5x5. 2005/07/27 16:11:21 (permalink)
    Hi .I went onto the HST website read alot and thought i would give this program of training a go. It stands to reason that if you add weight to your exercise every workout you must be getting stronger and bigger. THE workouts do change every 3rd week. reps decrease poudage always increasing and u dont get bored. I am into my 6th week .5 rep cycle and there are gains to be seen . GIVE IT A GO
    #2
    gwilym
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    RE: Hypertrphy training and a 5x5. 2005/07/27 16:29:23 (permalink)
    Im also doing the HST routine, but i didnt see where it changes on the 3rd week? Ketts, any chance you could post the exercises and sets your doing so i can see if its the same as mine.
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    tokar
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    RE: Hypertrphy training and a 5x5. 2005/07/27 18:52:15 (permalink)
    5x5 is really a strength/size hybrid program, and also provides a good simple base of heavy lifting for beginners. If you are specifically concerned with getting bigger, then HST is definitely worth a shot.
    #4
    capa
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    RE: Hypertrphy training and a 5x5. 2005/07/28 08:56:18 (permalink)
    Great Thanks,

    So time for HST? Where can I get the program? Is it on the "hypertrophy-specific" website?

    Is it better for SIZE?

    What you all think of Max OT?

    Thanks guys.
    #5
    tokar
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    RE: Hypertrphy training and a 5x5. 2005/07/29 15:56:01 (permalink)
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    devient
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    RE: Hypertrphy training and a 5x5. 2005/07/29 21:32:32 (permalink)
    HST is boring as hell IMO

    MAX OT... love it.

    what ive done with MAX OT. is turn it into, "periodised MAX OT"

    eg. 4 weeks lifting heavy 4 - 6 all sets to failure as prescribed in the MAX OT schedule. then
    3 - 4 ( depending on how long it takes ) weeks using the same weight on all sets till i can do 4 x 6, using the exact same excersises and no. of sets.

    this provides a good mental n physical break from lifting to failure on every set
    1 week off

    then still using the same weights as b4
    2 - 4 weeks aiming for 4 x 8 depending how long again
    then
    2 - 4 weeks aiming for 4 x 10 as above
    2 x 4 weeks aiming for 4 x 12 as above

    week off
    then put on a couple of extra plates and start the process again

    it all based on the number 1 rule of building big muscles
    PROGRESSIVE RESISTANCE
    which is what all programs are based around, max ot, hst, 5 x 5...... you name it
    #7
    capa
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    RE: Hypertrphy training and a 5x5. 2005/07/30 02:50:08 (permalink)
    Ahhh yeh, periodisation eh.

    That's interesting. Would that work for Frankies mass program?

    ie: 4 weeks 5x5, 4 weeks, 4x6, 4 weeks, 3x8 etc.
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    mmorton
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    RE: Hypertrphy training and a 5x5. 2005/07/30 09:01:50 (permalink)
    Wow! I just reviewed the sample HST programs on www.hypertropy-specific.com. Sounds like it would be fun to try, especially if it is supposed to add size like Tokar says. But I do have one question. The sample program listed on the HST site had the exerciser lifting for 10 reps. I thought low reps (6-8) was ideal for putting on mass. Am I mistaken?
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    devient
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    RE: Hypertrphy training and a 5x5. 2005/07/30 09:21:17 (permalink)
    yeah.

    but id keep the no. of set the same otherwise youll end up using the same weight
    ie a goal of 4 x 6 @ 100k = 2400k
    a goal of 3 x 8 @ 100k = 2400k would be better as 4 x 8 @ 100k = 3200k then 4 x 10 @ 100k = 4000k

    as long as the total amount of sets is not that many. ( my chest routine is only 7 sets ) then i dont feel overtraining is a factor when you get to the higher reps
    #10
    tokar
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    RE: Hypertrphy training and a 5x5. 2005/08/01 15:45:53 (permalink)

    ORIGINAL: mmorton

    Wow! I just reviewed the sample HST programs on www.hypertropy-specific.com. Sounds like it would be fun to try, especially if it is supposed to add size like Tokar says. But I do have one question. The sample program listed on the HST site had the exerciser lifting for 10 reps. I thought low reps (6-8) was ideal for putting on mass. Am I mistaken?


    You need to read all the material on the website. There's a lot of research behind it, and the rep/weight progression is very carefully managed. The idea is that you do 2 weeks of 15 rep sets, then 2 weeks of 10s, 2 weeks of 5s and 2 weeks of negatives, and the weight on the bar increases slightly at every workout, to satisfy the requirements of progressive resistance. So the first of 6 workouts with 10 rep sets will be really quite easy, but the last will be a struggle.
    #11
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