Moving on from 5x5 *advice please*

Jem1021 · 10-13-2009, 03:45 PM

Okay so i have been on Madcows 5x5 for about 10 months now and have seen incredible gains in my lifts and weight (175 to 197). But as all good things must come to a end, my lifts have all stalled even after several resets and deload phases. I feel like the program now consist of me resetting, building back up to my previous pr, and failing all over again. I have taken a look at the advanced version of Madcows but frankly i think i want to move away from 5x5 training for a bit and back to a new rep scheme to shock my body.

I am still looking to gain mass *my dream weight is 215* and would like to keep my core lifts (squats, deadlifts, pull-rows, bent-over rows, bench, etc) with minimal auxlurary lifts *curls, tricep extensions) just to keep my body balanced. I DO NOT want to go back to the horrible training before Madcows in which i overworked mymuscles with too many isolations exercises.

I want my new workout to consist of upper/lower/rest/upper/lower or a similar 4 day spilt (tri/chest/shoulders and legs/back/bis) that includes the core lifts.

Heres what i have so far...

Monday Light Upper
Bench Press
Military Press
Tricep Extensions
Curls
Bent Over Rows

Tuesday Light Lower
Squats
Deadlift
Leg Press
Abs
Calf Raises

Thursday Heavy Upper
*Same lifts but more weight and maybe switch incline out for flys?*

Friday Heavy Lower
*Same thing more weight*

So obviously my problem is I have no idea how to do my reps. I love the way Madcow includes percentages and setting new PRs and i would like to include that in my workout but i have no idea what numbers or percentages of my max to use for my reps. I am looking for hypertrophy this time around, perhaps 4 sets of 15/12/8/6 *the first set merely being a warmup* instead of a strength based program as i have previously done.

Any suggestions are welcomed! Obviously i dont considered myself an expert so if you have a program that fits my needs let me know! I have been looking at westsides upper/lower but it seems a bit confusing and not very detailed, I love to know what weight i will be lifting become i get to the gym!

So in summary
1. Done with Madcow 5x5
2.I want to gain 20 more pounds
3. Looking for a hypertrophy program using the core lifts with progression

Reid456 · 10-13-2009, 04:07 PM

I'm curious to know what you did with Madcow's 5x5. Was it this routine? I'm thinking about starting it and I'd like to get some of your thoughts on it.

bballjoe12 · 10-13-2009, 06:45 PM

I legitely have the exact same question but I want a 3x a week program, LOL.

Jem1021 · 10-13-2009, 07:33 PM

Quote:

Originally Posted by Reid456

I'm curious to know what you did with Madcow's 5x5. Was it this routine? I'm thinking about starting it and I'd like to get some of your thoughts on it.

That was the exact program i did and if you follow it correctly and do what it says, you'll see amazing results.

Obviously the program starts out easy but by the time you hit week 4 and your setting new PR's every week you'll be stronger before you know it. Honestly if i werent stalling on my lifts i would do this program for the rest of my life because its simple yet effective.

embrau · 10-13-2009, 08:46 PM

You can take a look at 5/3/1 program. There are either 3 or 4 workouts per week (depending on how you set it up) and you aim for a PR on one of the big four lifts (Bench Press, Squat, Deadlift, Overhead Press) every workout.

Here is a write-up on it.

http://www.tmuscle.com/free_online_a..._pure_strength

More information is available in the ebook on the EliteFTS site.

Jem1021 · 10-14-2009, 03:40 PM

bump (just in case anyone esle has any suggestions)

bballjoe12 · 10-14-2009, 06:24 PM

Quote:

Originally Posted by Jem1021

bump (just in case anyone esle has any suggestions)

I was reading the write up for the 5/3/1 and I was going through some posts where some people have added a couple sets to the end after the max rep set. They said the volume was not enough. Another poster stated that they got back to their max weight after like 3 months on the program, lol. Really?

Here is where the posts started: http://forum.bodybuilding.com/showpo...1&postcount=62

xXDeadmanXx · 10-14-2009, 06:26 PM

The progression scheme for 5/3/1 is slower than the Intermediate 5x5 you just ran. It's intended for more advanced lifters.

bballjoe12 · 10-14-2009, 08:53 PM

Does that mean then it wouldn't be a good idea to use it after using 5x5 for a couple cycles?

xXDeadmanXx · 10-14-2009, 11:39 PM

Not necessarily. But if you can still make weekly progress, I don't see any reason to use a slower progression scheme.

Austin109 · 10-15-2009, 12:03 AM

personally im a fan of D.C. system work. since you have the fundamentals down you might look into it. i have to warn you though, it is... intense.

Jem1021 · 10-18-2009, 05:14 PM

hmmm i spent last week trying to figure something out.....and i really feel like i failed lol i havent read the 5/3/1 workout yet, i plan on doing so tonite after work. Any other suggestions for me to take a look at tonite?