changing my routinÉ

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    Exclamation changing my routinÉ


    I'm considering changing my 5x5 routine to a hybrid hypertrophe/strength training routine... Ill post a link to it please let me know if its worth it. I'm looking to start a size increasing regimen and add some weight with my 4000 cal diet

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    You should check out Layne Norton's routine. It's also hypertrophy program mingled with a strength program, but it's much simpler than what you posted. Simpler is always better unless you are an elite-level lifter.

    Basically:

    Day One, Upper Power:
    3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

    Day Two, Lower Power:
    2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

    Day Three, Off

    Day Four, Hypertrophy Chest/Arms:
    3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
    3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
    1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.

    Day Five, Hypertrophy Shoulders/Back/Traps:
    4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
    1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.

    Day Six, Hypertrophy Legs/Calves:
    2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

    Day Seven, Off

    More info here:
    h ttp:// startingstrength.wikia.com/wiki/Layne_Norton%27s_Power/Hypertrophy_Routine
    Like I said, I wouldn't recommend the routine you posted unless you are a top level athlete.
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    Yea but I don't have that many days a week.
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    Quote Originally Posted by bi0hazurd View Post
    Yea but I don't have that many days a week.
    How many days a week do you have?
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    3 and that's pushing it
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    Quote Originally Posted by bi0hazurd View Post
    3 and that's pushing it
    It may be possible but it sounds like you need to pick your battles. It will be difficult to train power and hypertrophy efficiently without going at least 4 days a week. The simplest thing to do would be to have a base power routine (like 5x5), and add in hypertrophy-based assistance work.
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    How would I go about doing that? And what other workouts should I add
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    Quote Originally Posted by bi0hazurd View Post
    How would I go about doing that? And what other workouts should I add
    Take whatever routine you are currently doing and add more high-volume assistance work. What exercises you pick depends on what areas you want to grow.
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    So would the excercizes described in the program I posted be of good use?
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    just stick to the basic 5x5 template. dont worry about other stuff
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    I'm not getting anything but a strength gain from 5x5 I'm not getting any bigger anymore and I want some arm size already
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    Also I hope that my diet helps me gain the right weight
  

  
 

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