Hypertrophy and Compound Lifts

AshwinA7
AshwinA7 Posts: 102 Member
in Fitness and Exercise
Hello everyone,

I'm currently doing the Stronglifts 5x5 program but have heard that it isn't very useful for gaining muscle since it doesn't induce hypertrophy. Hypertrophy generally only kicks in at 8-12 reps, not 5.

However, a lot of the compound lift programs that I've seen are primarly 5x5 or more focused on strength.

A couple questions:

1) How useful are hypertrophy programs for people who are just starting to lift (< 6 months)?

2) Could I just reduce the weight and use the same program for 10 reps for muscle building?

Replies

  • __freckles__
    __freckles__ Posts: 1,238 Member
    Tagging.

    Personally I use PHUL which uses both strength days and hypertrophy days, but still interested in seeing what others say.
  • cajuntank
    cajuntank Posts: 924 Member
    Hello everyone,

    I'm currently doing the Stronglifts 5x5 program but have heard that it isn't very useful for gaining muscle since it doesn't induce hypertrophy. Hypertrophy generally only kicks in at 8-12 reps, not 5.

    However, a lot of the compound lift programs that I've seen are primarly 5x5 or more focused on strength.

    A couple questions:

    1) How useful are hypertrophy programs for people who are just starting to lift (< 6 months)?

    2) Could I just reduce the weight and use the same program for 10 reps for muscle building?

    Please see attached video link from Eric Helms.
    https://www.youtube.com/watch?v=xTDapcklnV8&amp;list=PLYdkxp9hJ4i7KsYsAnNBrtRvEIop6fLlp

    You have been given wrong information. If you still have questions after viewing, then post back.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Are you eating to support Hypertrophy or are you still trying to lose weight (your ticker indicates that you are)?



    Also, this is Lyle McDonald's "generic bulking routine":

    http://forums.lylemcdonald.com/showthread.php?t=1696
  • TimTomakin
    TimTomakin Posts: 23 Member
    As a beginner ANY lifting will result in gains, so long as your nutrition is in check.

    Unless you plan on competing, don't worry about strength and hypertrophy. Just lift. Find a routine you enjoy and give it all you've got. If you don't see the strength/muscle gains try something else. Don't over think it.
  • JoRocka
    JoRocka Posts: 17,525 Member
    As a beginner ANY lifting will result in gains, so long as your nutrition is in check.

    Unless you plan on competing, don't worry about strength and hypertrophy. Just lift. Find a routine you enjoy and give it all you've got. If you don't see the strength/muscle gains try something else. Don't over think it.

    this.

    if you haven't been lifting- you'll be fine on strong lifts- don't program hop- get the most out of these while you can. Then start to expand your horizons.
  • sculli123
    sculli123 Posts: 1,221 Member
    OP do the program until you've stalled and reset 3x. You can gain plenty of size on 5x5 programs by the way.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I've seen plenty of people put on plenty of muscle with a strength routine. You have to eat for it though. As a noob you're going to have gains either way so long as you're eating for it. If it were me I'd stick with the strength program and build an awesome foundation of strength, eat right, and win...then down the line switch to an actual hypertrophy routine if you want to. Once a good foundation of strength has been established I'm pretty partial to having cycles of strength, hypertrophy, and endurance/stamina throughout the year.
  • rogerOb1
    rogerOb1 Posts: 318 Member


    Please see attached video link from Eric Helms.
    https://www.youtube.com/watch?v=xTDapcklnV8&amp;list=PLYdkxp9hJ4i7KsYsAnNBrtRvEIop6fLlp

    You have been given wrong information. If you still have questions after viewing, then post back.
    Are there studies that back up his theory?
  • AshwinA7
    AshwinA7 Posts: 102 Member
    Thanks for the replies people. I really enjoy lifting heavy but I think my nutrition is out of whack (and I've just started) so part of it is keeping my expectations in check and figuring out exactly how much to eat.
  • AshwinA7
    AshwinA7 Posts: 102 Member
    Are you eating to support Hypertrophy or are you still trying to lose weight (your ticker indicates that you are)?

    Oops. Forgot to change that. But yes, I am eating a surplus now.

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