How do I specialise in hypertrophy?

[PaulieBee]

I've been doing stronglifts 5x5 for a while now, managed to break my foot at the end of last year which set me back around 6 months. During that time I managed to maintain most of my upper body strength gains I've just had to catch up with my legs.
Enough of the history, all being well I should be progressing to intermediate (1.5BW squat) at around the end of september. My main question is what next?
I can continue on the 5x5 switching to weekly increments in weight, no problem I've had more success on this than anything I've every done. I've been reading "Practical Programming" and Rip mentions starting to specialise in the intermediate phase.
As I have quite a small frame I have to add a lot of muscle before it notices, as a result I would like to concentrate on adding size i.e. muscle hypertrophy. Rip mentions using the same big lifts but switching to 5x12 to concentrate on hypertrophy. I don't intend to do this indefinitely I just fancy experimenting to see what occurs.
Has anyone modifed stronglifts 5x5 to concentrate on hypertrophy?
If so, how?
Are there any draw backs to this approach?
Are there any reliable routines without lots of silly isolation exercises?
Thanks

[atypical1]

If this program is working for you and you can add weight on the bar then stick with it but up your caloric intake. Drink a lot of milk. Eat a lot of whole food. How's your diet?

james

[Dada]

If you really want to pack on a lot of size, I suggest one of the 20 rep squat routines and a lot of food. Any of the ones listed here will do the trick. http://startingstrength.wikia.com/wiki/20_Rep_Squats

[PaulieBee]

If this program is working for you and you can add weight on the bar then stick with it but up your caloric intake. Drink a lot of milk. Eat a lot of whole food. How's your diet?

james

On the whole my diet is good. The occassional weekend lapse but nothing to worry about. Although I've just had two weeks holiday and my BF has gone up to 22% so I'm currently working hard adding in some HIIT and cardio along with SL to reduce my BF%.
I can see your point - if it ain't broke don't fix it, I just wanted to try a different rep range to see the effects. Wondered what the positive and negative effect could be. Also I could benefit from some added muscle size as I have a small frame.

[PaulieBee]

If you really want to pack on a lot of size, I suggest one of the 20 rep squat routines and a lot of food. Any of the ones listed here will do the trick. http://startingstrength.wikia.com/wiki/20_Rep_Squats

Would the stronglift diet recommendations work on this routine?

[Dada]

If you really want to pack on a lot of size, I suggest one of the 20 rep squat routines and a lot of food. Any of the ones listed here will do the trick. http://startingstrength.wikia.com/wiki/20_Rep_Squats

Would the stronglift diet recommendations work on this routine?

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Diet would be same as in the gain weigth section. You'll want to eat big on a 20 repper.
gain-weight-f28.html

[PaulieBee]

Thanks for the advice. Its going to be a couple of months before I try this but I'm looking forward to trying something different. Although 1x20 of my 10rep max sounds good until your under the bar, 18reps in, feeling like your heart will explode.

[PaulieBee]

Are there any other techniques? I've read that the 8 to 15 rep range is a good target area.

[PaulieBee]

Dada, Have you personally followed the 20rep program?

[Dada]

Dada, Have you personally followed the 20rep program?

Yes, but I did the metabolic conditioning version which is the opposite of what you want. That one is geared towards getting lean rather than big. Personally, I don't want to put on weight anymore. I gain pretty easily and want to be leaner if anything.

But the other versions all got tons of great feedback for packing on mass. Also, I've seen it written many times that you really have to eat a lot for it to work. Sometimes known as "squats n milk" or "super squats" in case you want to search around.

Also, if you want to try some awesome no-nonsense no frills stuff for both strength and size, check out http://www.brookskubik.com/ the blog is great and you can get a lot of good routines in there. Also the Dinosaur Training book is worth it's weight in gold.

[David]

5x12 is my current program and it is one of the best I've used for hypertrophy. I do 5 sets of 12 reps with the same weight, as heavy as possible and still complete the 12 reps. If I can't, I stick with the same weight until I can achieve a full 5x12.

I do a 5 day split and do about 25 sets per body part (I'm at this phase in my preparation for a contest early next year). This equates to 5 different exercises of 5 sets each. Mostly compound movements such as squats, t-bar row, seated row, DB benching, dips etc. I do utilize some isolation exercises as well which works well.

You cannot sustain this level for a long period of time. An occasional back off week where you do perhaps 3 sets per exercise and/or use a different rep scheme. And an occasional back off week where you take a complete break from the weights is fine as well.

Of course on this type of program you need the proper nutrition and rest. You can always ease into this type of program by doing 3x12 for a week, then 4x12 and then finally 5x12. You can also start off with 3 exercises per body part and then work up to 4 and then 5. Many possibilities depending upon your particular goals.

You will grow on a 5x12, given of course the proper intensity is there as well as diet and rest. It is important to note that on this type of hypertrophy program you are NOT lifting weights...you are TRAINING with weights to achieve a goal. As an example, using a solid 5x5 routine I've achieved a good level of strength. So the strength and mass element was in place. My goal is natural BBing which requires a different plan for hypertrophy. So I'm not concerned with how MUCH I'm lifting so much as the EFFECT of the lift. Don't get me wrong, I'm not lifting pink 'fu fu' weights and curling in the power rack (well actually I have...but I own the power rack and its in my garage). I go as heavy as I can to achieve the rep range that is my target and concentrate on the intensity of the movement and the contraction. All I can say is that I have received positive results in muscularity and my strength has not diminished.

[PaulieBee]

As an example, using a solid 5x5 routine I've achieved a good level of strength. So the strength and mass element was in place.

Thanks for the info. I've really opened a can of worms with this, there are so many differnet routines to choose from, some very complex. Can you show the structure of your workout including exercise order etc...?
Was there an existing routine you used as a template?
At what point did you decide to switch to a hypertrophy based routine? Was it once your achieved 1.5BW squat? Above or below this?
I'd be interested to know what effect upping the rep range had on your BF% too?
Sorry for bombarding you with questions but I'm intrigued by this aspect of lifting.

[David]

I don't mind the questions at all

Here is my current workout:

Monday/chest (pushups included in the warm up phase)

Flat DB bench 5x12
Incline DB bench 5x12
DB fly 6x12 (I superset these with the presses above. I'll superset the first, third and fifth set on each of the flat and incline presses, the second and fourth sets are just straight presses)
Dips 5x12
Pushups or DB pull over 4x12 (depends on my mood)

Tuesday/back (chin/pull ups included in the warm up phase)

T-bar row 5x12
Seated row 5x12
Parallel grip pull down 5x12
DB dead lift 5x12
Good mornings 5x12

Wednesday/legs

Back squat 5x12
Leg extension 5x12 (supersetted with the squats)
leg curl 5x12
One leg DB calf raise 5xmax
Donkey calf raise 5xmax

Thursday/shoulders

Press 5x5 (I'm working on poundage for this particular lift at this time)
Arnold press DB 5x12
DB lateral raise 5x12
DB bent lateral raise 5x12
BB shrug 5x12

Friday/arms

Preacher DB curl 3x12
DB concentration curl 3x12
Hammer DB curl 3x12
EZ bar reverse curl 3x12
EZ bar skull crusher 4x12
DB french curl 4x12
Tri press down 4x12

I work abs maybe two days a week and alternate hanging crunch or cable crunch or weighted crunch.

I simply listen to my body and change my work out up from time to time when I feel I need the change or need to work on something specific. I've really focused on not 'lifting' weights so much as 'training' with them. While having a good measure of strength is an excellent idea, I'm not going into any powerlifting competitions. So for me, how much I squat or bench isn't as important as the results of the exercise. Again, I'm not saying I lift the pink 'fu fu' weights. I go as heavy as I can for a particular rep scheme. I use DB's as an example for bench because for me, BB bench did not provide me with the muscular chest that I'm looking for. The DB's have done a better job by far for me personally. People differ and it is simply a matter of finding what works the best for you. I had a great BB bench, well in excess of my BW...but it didn't provide the muscularity in the pecs I'm looking for, DB's have provided that so I do DB benching. At some point I might do some BB benching, but it isnt' on the top of my list.

My BF has gone down, but it is important to remember this is a result of diet more than work outs.

Hope this is of use to you.

[PaulieBee]

Hope this is of use to you.

Very much so, thanks for taking the time. Man you are pumping out some volume, I'm in awe. I'm definitely considering the 5x12rep range maybe as you say gradually add in exercises as I adapt to the higher volumes.
I'm going to spend a bit longer on SL5x5, just until I gain my 1.5BW squat. but then maybe a 6 week trial period on a more hypertrophy based program.
I can see the benefit of switching back to a 5x5 from time to time to recover from the volume.

[Dada]

Hope this is of use to you.

Very much so, thanks for taking the time. Man you are pumping out some volume, I'm in awe. I'm definitely considering the 5x12rep range maybe as you say gradually add in exercises as I adapt to the higher volumes.
I'm going to spend a bit longer on SL5x5, just until I gain my 1.5BW squat. but then maybe a 6 week trial period on a more hypertrophy based program.
I can see the benefit of switching back to a 5x5 from time to time to recover from the volume.

If that is the direction you want to go, you might want to start with HST and go from there. www.hypertrophy-specific.com/hst_index.html It's well written and easy to follow, pretty well known and popular too.