File :-(, x, )
Please critique my workouts Anonymous
I want to grow more than I need strength. So I have an idea to mix in some hypertrophy days to my Stronglifts 5x5 routine:

Workout A 5x5 everything, with weight increases
Workout B 5x5 everything, with weight increases
Workout A 3x10 at current level (except 5x5 squats)
Workout B 3x10 at current level (except 5x5 squats)
repeat...

Does this make sense? Also, I dont feel the 'pump' feeling after a 5x5 workout, even if I fail, my muscles dont really swell up like with a 3x10... does that mean I didnt do enough, or I'm just doing neuro-muscular work that will not make me bigger?

Pic related, my body-type.
>> Anonymous
5x5 is myofibular hypertrophy. The good kind. Higher bone density, improved CNS communication, and a relatively small increase in size.

3x10 is sarcoplasmic hypertrophy, the bad kind. No benefits but size. If that's all you want, then do 3x10.
>> Anonymous
>>202247

Yea, a lot of powerlifters do that. They feel like they can't make anymore gains in their current weight class, so they'll bump up the sarcoplasmic hypertrophy training, get to the weight they want, then switch back to heavier weights/lower reps/lots of sets.
>> Anonymous
>>202153

Man, you have a problem with reading comprehension and understanding what people want. How are you going to diss on 3x10's as "the bad kind" of training if that's exactly what he wants? Not everyones' goals are going to be the same as yours. The world doesn't revolve around you, kiddo.
>> Anonymous
So back to the original question... does it work to alternate between strength and growth workouts?
>> Anonymous
OR would it work as well to do the 5x5 as normal, but then do one targeting exercise at the end for the purpose of growth... like 3x10 flys or something.

Can you get both types of hypertrophy by first doing a heavyweight workout then adding on a lighter set of higher rep targeting?
>> Anonymous
>>202299

You can do it like a traditional periodization program, like 4 weeks hypertrophy, and 4 weeks strength, or you can turn it something a la Westside, with 3 days between each 5x5 and replace the rest of the workouts with 3x10's and/or rest.