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פורסם במקור על ידי starr

5x5 and hypertrophy

also, i keep hearing "5x5 will put muscle on you if you eat enough but it is not a hypertrophy program."

1) no program will put muscle on you if you don't eat enough, come the hell on.

2) as discussed in the training primer, hypertrophy is mainly centered around relatively high levels of tension (load on the bar relative to your capacity) and volume of work. 5 sets of 5 reps enable both and strike a good balance (not golden, not directly from god, not the only rep and volume range you'll ever need, not magic - just a good general balance for highly productive core lifts).

3) load progression (through adding absolute weight/tension, volume/work or a combination yielding more total workload over a period) is fundamental to hypertrophy. One of the things that enables this progression and subsequent hypertrophy is neural adaptation - rapid neural adaptation facilitating progressive loading is what is behind the newbie gains that everyone enjoys early in their training career (so yes, it matters). Sets of 5 are very good at driving the neural adaptation and far better than higher rep ranges (and so is higher frequency which is why you see 2-3x weekly sessions on the same lifts). Combine that with levels of tension and enough workload and you get a very balanced program. Keep in mind, this isn't about maximizing hypertrophy for a single workout. This is about maximizing hypertrophy over a period of time, and the continued neural adaptation allows for more load on the bar and total workload - hence hypertrophy providing your diet is geared to that goal.

4) that doesn't mean that sets of 5 are the end all be all of programming. All that means is that it's a decent foundation, it works well, there are very good reasons why it works, and i'd venture for most people, no matter how advanced or for most specialized purposes, it would be useful for at least part of the year.

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