My Self Created Workout Routine: Good for Hypertrophy?

[ChuckersT]

I kinda made my own routine based on the exercises I like to do, and the ones I cannot do because of lower back issues. I do a 3 day full body, based off Stronglifts 5x5. But, I go for more volume because I want to get bigger.

I really enjoy these workouts and they take me about 80 minutes to complete with 1 minute rest between sets. 5x8's are with lighter weights, 5x5's are with heavier weights.

Workout A
Back Squats - 5x8 5x5
Bench Press: Standard Width - 5x8 5x5
Bench Press: Wide Grip - 5x8 5x5
Chin ups: Neutral Grip - 5x8 5x8
Chest Fly: 5x8
Back Fly: 5x8
Rows: 5x8

Workout B
Back Squats - 5x8 5x5
Front Squats - 5x8 5x5
Overhead Press - 5x8 5x5
Chin ups: Neutral Grip - 5x8 5x8
Bicep Curls - 5x8 5x8
Lateral Raises - 5x8 5x8
Tricep Dips - 5xfailure 5xfailure
Shrugs - 5xfailure

[WolfRose7]

Why is your rest only 1m between sets?

Thats going to ensure intensity is basically 0 on a 5x5

[ChuckersT]

Why is your rest only 1m between sets?

Thats going to ensure intensity is basically 0 on a 5x5

Im not sure. Im coming from an intense cardio background and have trouble being still. I guess a minute is as long as I can do nothing.

[TopHeavyMirin]

have trouble being still? if you dont have adhd just sit down and rest for 3 minutes between your 5x5s

[radrd]

You're asking for shoulder issues with wide grip bench. Make sure your elbows don't flare out or keep the weight light.

[ChuckersT]

have trouble being still? if you dont have adhd just sit down and rest for 3 minutes between your 5x5s

No way I can sit around for 3 minutes.

You're asking for shoulder issues with wide grip bench. Make sure your elbows don't flare out or keep the weight light.

Thanks for the advice. I feel like my chest gets more of a workout with the wider grip and I feel stronger than standard width. When I say wide, I mean just inside the outer knurling (had to Google the term), the thin strip of smooth bar past shoulder width.

[RockCrab]

You need to be lifting heavy enough for your 5x5 that your body DEMANDS more rest. If you can get all 5 reps in good form and aren't winded, you aren't going heavy enough. Maybe with your excellent aerobic endurance you can recover quickly from a set, but by set 5 of appropriately taxing yourself anaerobicly, you'll need the rest time.

And TopHeavyMirin is right regarding shoulder health. You can lift more because the wider you go, the shorter the range of motion, also the more stress on your shoulder.

[dazitmayn]

Im not a fan of stronglifts whatsoever but you basically took it and made it 10x worse

doing 5x8 with 1 minute of rest ensures that you're basically making your routine a glorified cardio workout. the fact you can do this with 1 minute rest means that the weight you are using is too light for meaningful muscle gain past a month. not to mention the 5x5s you are adding after.

adding volume for the sake of volume is also dumb. work on making every single one of your sets moderately difficult and make them count. it won't get you any more bigger but will also ensure you will under-recover while not making any meaningful progress.

no point in doing a wide grip and a standard bench in the same workout, you don't even vary the rep ranges of the exercises you are adding

sorry for being harsh but this is one of the worst routines i've seen. more isn't better. get on a better program and actually put intensity and effort into your sets without making it a cardio session.

[TopHeavyMirin]

doing 5x8 with 1 minute of rest ensures that you're basically making your routine a glorified cardio workout. the fact you can do this with 1 minute rest means that the weight you are using is too light for meaningful muscle gain past a month. not to mention the 5x5s you are adding after.

this. and if you have trouble sitting around and resting for 3 minutes you can do crunches during your rest time, i see people doing that, you can do all your ab work during your sets

[DCSpartan]

20 sets of bench press lmao. Followed by 10 sets of flyes.

OP, high volume and baby weights dont cause hypertrophy.

[dazitmayn]

this. and if you have trouble sitting around and resting for 3 minutes you can do crunches during your rest time, i see people doing that, you can do all your ab work during your sets

i also wouldnt do crunches either unless actually apart of some sort of superset, even then doing crunches then squatting after is going to affect your squat big time. doing a set of crunches is hardly meaningful at all but if you're going heavy on crunches to failure your squat or deadlift or most compound movements are going to suffer.

[ChuckersT]

So my workout sucks... Thanks for the advice. I will kill the wide grip bench press. Ill try the longer rest periods and heavier weights this week and see how that goes.

[OldFartTom]

Why no hip hinge (like deadlift), you're missing a whole movement type.

I know you have an A-B-A-B workout 3 days a week but it's really no relation to Stronglifts which is to introduce people to heavier and "less is more" thinking. Yours seems a recipe for lighter and "more is less"

For our benefit and yours, exactly what are you training for? I've some vague memory you wanted the opposite of ultra distance running?

Exactly what are you looking for - so we can try to suggest the right kind of thing

[ChuckersT]

Why no hip hinge (like deadlift), you're missing a whole movement type.

I know you have an A-B-A-B workout 3 days a week but it's really no relation to Stronglifts which is to introduce people to heavier and "less is more" thinking. Yours seems a recipe for lighter and "more is less"

For our benefit and yours, exactly what are you training for? I've some vague memory you wanted the opposite of ultra distance running?

Exactly what are you looking for - so we can try to suggest the right kind of thing

Thanks. I'd like to build lean muscle. I finished my Ultra (65 miles @ 12 hours) and now focusing on lifting. Mentally, Im trying to transition from enjoying a 3 hour run everyday, to enjoying an hour of lifting heavy things.

I just read every program in the stickies and so far really like the GST program. I think Im going to spend the next few gym sessions setting up that program and learning my 1RM to move forward.

[FaIIen]

No way I can sit around for 3 minutes.

You might feel that way now because you're piss weak and have great endurance. That will change once you build some strength and muscle.

The program you proposed is insane. Don't try to make up your own program.