3X5 hypertrophy

[coreyb]

Hi,

I really like the 3x5 style workouts (mostly the compound lifts), however, I was wondering what changes you can make so emphasize on hypertrophy. Mark says in his books that hypertrophy rep ranges are 10-15 (somewhere around there), but I'm not sure how I would setup a program with this in mind. I'm not interested in traditional BBer style workouts either.

Thanks guys.

 

[luigisacs]

Hi,

I really like the 3x5 style workouts (mostly the compound lifts), however, I was wondering what changes you can make so emphasize on hypertrophy. Mark says in his books that hypertrophy rep ranges are 10-15 (somewhere around there), but I'm not sure how I would setup a program with this in mind. I'm not interested in traditional BBer style workouts either.

Thanks guys.

Just change the rep rang from 3x5 to 3x10. Keep everything else the same.

 

[coreyb]

so im going to double the volume in my workouts and thats okay?

 

[coreyb]

I was thinking of changing all my weights to about half of my currents pr's and then bringing them weights up each week about 2.5 lbs?

 

[luigisacs]

so im going to double the volume in my workouts and thats okay?

Yep. Basically that is it. You really won't be doubling the volume because you can't use your best set of 5 to do sets of 10-15.