Quote (SyB_BaM @ May 3 2011 01:44pm)

I am on your Hypertrophy program now, but how long should I use it, is it good for the gains - to switch or something?

I have seen / still seeing great progress in mass though, awesome program!

Also, I read that training to that ''Failure'' isn't good in long time, that you should just doin´ it in 8 weeks or what I did read. You can get overtrained or something I think it was.

I feel a bit like it, like I am almost tired when training to failure all the time, like I am standing on same weight week after week (well, moved up some pounds, but on isolated exsercise I maybe move up 5 lbs in 2 weeks or 3 weeks sometimes)

Quote (SKCRaynor @ May 3 2011 05:45pm)

Usually hypertrophy should be done for around 8-12 weeks and then discontinued for a pure strength routine like 5x5 and so forth. Gotta keep the workout routines alternating if you want to prevent getting stagnant.

Here is the 5x5 to replace it with for another 8-12 weeks...

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

Quote (SKCRaynor @ 25 Jan 2011 14:43)

here is a full weekly plan for hypertrophy along with basic guidelines and supplement explanations.

Supplements:

Multi Vitamins are for overall baseline health and optimal muscular and recovery function.
Vitamin C has anabolic properties as well as antioxidant properties which both assist in hypertrophy
Vitamin D has immense anabolic and immune properties. It's basically a wonder vitamin. People who take 5,000 IU of vitamin D per day see more muscle increases, get sick much less frequently, and recover faster than those who do not take it.
Creatine goes without saying - it assists in muscle growth through saturation (primarily of water and additional nutrients) which swell the muscles and assist in the growth process through increased uptake of nutrition to the muscles as well.
Arginine + Ornithine improves your vascularity by dilating your blood vessels and improving the pump you get with each set. In addition in improves your recovery when you sleep.
ZMA assists in anabolic function and is particularly helpful when taken before going to bed. Athletes who took ZMA regularly saw a big strength increase over the placebo group for a 1 month period.
BCAA's keep the metabolism on track and prevents muscle wasting through extended workout sessions or periods of time without eating. It is best every 45 mins before/during/after training and before bed.

Quote (SyB_BaM @ May 3 2011 02:00pm)

Oh, I have been doing Hypertrophy for about 4 months or more xD

Question about the 5x5 plan -

How much rest between those sets / rest between exscersices?

You are not going to failure on this? (I have always had hard to know if I should go failure or not, if not - when do you know when you stop, that's hard for me, lol)

When using 90% of max weight, do you even handle 5 reps without failure, lol? (With that hypertrophy - on third set when you're using 85% of max, It can be hard to get 5, but that's maybe when you havent rested so much)

Quote (gloryfield @ May 3 2011 02:36pm)

How important is glutamine, I only use BCAA's for now.

Is there anything you would change for my supplement plan?

Right now I do:
Wake up: Fat burner stack (oxyelite pro, PES Erase, PES Alpha-T2)

30 mins later, I take a whey shake with about 5 grams of ground flax seeds.  1 tablet of NOW Adam

1 hr after shake, I take my pre workout.  Right now it's Jack3d, and I add 2.5g creatine ethyl-ester, 10 grams BCAA.

Then I go workout. Post workout: whey + 2.5g creatine ethyl-ester + 10 grams BCAA + 5g dextrose.

Then an hour after the shake I have a meal that's mostly protein, with a bit fat (eg 3 Turkey burgers, 10g fat 17g protein each, and some salad), and a tablet of NOW adam.

Before bed I do either cashews or cottage cheese, with 1 scoop of whey and either ground flax seeds or 1 tbsp of flax oil.