done with 5x5..need new routine?

rsftl · 07-06-2008, 12:47 AM

ive been doing the 5x5 for about maybe 3 weeks and i wanna start a new routine next week..i basically did it for some strength and it did work for alot of things except my bench...i wanna gain some mass since im bulking. I dont know what type of routine to follow or to make my own...but i need something good to follow, i want to hit my chest twice a week and squat twice a week preferrably (seen great results squating twice a week) and i wanna improve my bench. Im planning on hitting my chest and legs very hard. So anyone have a good routine they can suggest, maybe something that has given you/anyone good results...thanks alot, all help is appreciated..

Rowdy3090 · 07-06-2008, 01:08 AM

Why did you stop 5x5 after 3 weeks?

pumpyouup62 · 07-06-2008, 06:20 AM

Good question,,,,why DID you stop after 3 weeks? That's not long enough to see any results. Whatever program you do start you should stick with it until you're not getting any more results,,,generally several months. I found out that switching programs every few weeks results in progressing nowhere. Reevaluate your 5x5. Is to heavyladen with too much volume or did you start with too much weight and you're burned out? Are you working with not enough compound exercises and too much isolation exercises? Reexam it further, finetune it before you give up on it. You've already invested 3 weeks into it,,,,keep the momentum going.

Hayabusauk · 07-06-2008, 12:53 PM

Quote:

Originally Posted by rsftl

ive been doing the 5x5 for about maybe 3 weeks and i wanna start a new routine next week..i.

thats where i stopped reading....

statisticool · 07-06-2008, 01:04 PM

Quote:

Originally Posted by rsftl

ive been doing the 5x5 for about maybe 3 weeks and i wanna start a new routine next week..i basically did it for some strength and it did work for alot of things except my bench...i wanna gain some mass since im bulking. I dont know what type of routine to follow or to make my own...but i need something good to follow, i want to hit my chest twice a week and squat twice a week preferrably (seen great results squating twice a week) and i wanna improve my bench. Im planning on hitting my chest and legs very hard. So anyone have a good routine they can suggest, maybe something that has given you/anyone good results...thanks alot, all help is appreciated..

3 weeks is nothing, especially considering it isn't 3 weeks of workout days, but 3 weeks total time.

Think about exercise as long-term. Any program you stick with has to be stuck with for a while...think months to years, not weeks.

Michael M · 07-06-2008, 01:24 PM

Just an observation, but I don't think anything will work in 3 weeks. Especially if it's a progressive load oriented routine. I don't care if it's Westside, Bill Starr, HST, GVT, Starting Strength, Dogcrapp... You learn next to nothing about your body's adaptation in three weeks.

I've made it a point to measure my progress in whatever good system, or hairbrained routine by measuring in months if not a year or more. I think it's probably true about anything- that the best way at improving at any discipline is to choose one thing and do it fully before being able to judge the system or yourself.

rsftl · 07-07-2008, 02:02 PM

well my lifts have started to stop increasing by as much. Squats/deads have gone up by about 60 pounds in these 3 weeks. Also, i want to do more exercises and maybe do some arm work. Maybe i can fit that into my 5x5? but for the last 3 weeks i just did compound exercises like:

workout A: squat , bench, deadlift
workout B: squat, military press, barbell rows
Repeat workout A

so as u can see that i dont really have alot of exercises, no direct arm work, etc this was just to boost my strength..now i want some mass as well. So should i just add more arm/upper back/leg work or change my program...?

r_graz · 07-07-2008, 02:38 PM

The Starr 5x5, which can give people 16 or more weeks of PR's, doesn't even reach original PR level till after the 4th week. So if you were following that one, you made a mistake. If you were following a different one, I'd re-evaluate whether it's any good if 3 weeks of increased strength is all it provides.

rsftl · 07-08-2008, 12:20 AM

Quote:

Originally Posted by r_graz

The Starr 5x5, which can give people 16 or more weeks of PR's, doesn't even reach original PR level till after the 4th week. So if you were following that one, you made a mistake. If you were following a different one, I'd re-evaluate whether it's any good if 3 weeks of increased strength is all it provides.

i was following a different one, i didnt make up anything it was from a article of bb.com.... Ive looked around for other ones and ive fully read up on the starr/madcow 5x5 and its quite different...what the article i was following told me to do is basically 5x5 for each exercise, so about 2 warmup sets then 5x5 of the same weight everytime, and to increase the weight each workout....If im correct the starr 5x5 is different in terms of the volume and you only increase your weights by 2.5% every week.

r_graz · 07-08-2008, 04:53 AM

Quote:

Originally Posted by rsftl

If im correct the starr 5x5 is different in terms of the volume and you only increase your weights by 2.5% every week.

That's essentially how the intermediate version works. The 2.5% is a guideline, it's possible to increase a little more or less. And people can last a long, long time on that program.

If your lifts went up as much as you said in 3 weeks, what were they before you started the bb.com 5x5, and what were they after?

rsftl · 07-08-2008, 11:11 AM

Quote:

Originally Posted by r_graz

That's essentially how the intermediate version works. The 2.5% is a guideline, it's possible to increase a little more or less. And people can last a long, long time on that program.

If your lifts went up as much as you said in 3 weeks, what were they before you started the bb.com 5x5, and what were they after?

before: all are 5x5 btw
bench 115lb
squat 165lb
deadlift 175lb

after: again, all are 5x5
bench: 135 ( has stayed 135 for a while now..)
squat: 235
deadlift: 235

r_graz · 07-08-2008, 11:27 AM

Quote:

Originally Posted by rsftl

before: all are 5x5 btw
bench 115lb
squat 165lb
deadlift 175lb

after: again, all are 5x5
bench: 135 ( has stayed 135 for a while now..)
squat: 235
deadlift: 235

At those numbers, the intermediate Starr 5x5 could take you a long way.

rsftl · 07-08-2008, 03:05 PM

Quote:

Originally Posted by r_graz

At those numbers, the intermediate Starr 5x5 could take you a long way.

ok so i should follow that instead. i've heard this program has also helped alot of ppl especially beginners pack on alot of size. Hopefully i can gain a decent amount of size..

r_graz · 07-08-2008, 06:05 PM

Quote:

Originally Posted by rsftl

ok so i should follow that instead. i've heard this program has also helped alot of ppl especially beginners pack on alot of size. Hopefully i can gain a decent amount of size..

You'll gain size if you're eating enough. If you follow the program closely, there's little doubt you'll significantly increase your strength.

The int. 5x5 is pretty explicit about "don't f*ck with the program". Nowhere is this more true than the 4 week ramp up to current PR levels. People who try to short-circuit that find their progress is very limited.