My Novice 5x5 For Bodybuilders.

[lrd3]

Considering moving on to this program from All pros when I complete my cutting cycle. Would appreciate some views from some of the over 35s on the program on how you find it in regards to lifting heavy 3 days a week, the progression, recovery etc

Thanks

i ran all pros for better than 4 cycles 4 on a cut. I'm loving lifting heavy days a week. you can adjust quick. go for it....

[furiousrunt]

Hurt my lower back 2 workouts ago so last workout only squatted and deadlifted the bar, and did supported bent over row.

Back feels alot better now but I feel I need to static stretch to get rid of lots of tension in my hips and back just as I get out of bed.

I know you're not supposed to lift weights after stretching, so how long would I have to wait before I lifted after stretching?

I now strech and foam roll every day.

[UberSuper]

Considering moving on to this program from All pros when I complete my cutting cycle. Would appreciate some views from some of the over 35s on the program on how you find it in regards to lifting heavy 3 days a week, the progression, recovery etc

Thanks

I'm still a youngster at 34.75 years old but I really like the program. I think the biggest things are it's a lot of volume and you're pushing hard every workout so it depends if that works for your body. I really like getting the high volume in on three days per week because I find my joints get sore if I don't have enough full rest days. If you slowly start to get beat up you can take a deload to recover. I probably would have taken a planned deload if being sick hadn't forced me into a break first. By the way, there's lots of other people who have come over from All Pro's program in here.

[EugeneDaMachine]

you do realize you're asking for something that's technically already in the program

I do yes but I mean a bp the same as workout a so I can progress quicker

[Soulforged]

Sometimes on last rep of squat I'm resting few seconds before preforming it cuz im not sure if im gonna make it,is it still consider fail?

can i get just simple yes or no answer pls?

[Ribsbrah]

As long as you don't rack the bar between reps it counts

[MulattoRance]

Hey guys, quick question:

In the video, he talks about starting off the routine by testing your 5 rep max (and 8 rep max on the accessory stuff) so that you can plug it into a calculator online and figure out roughly what your 1 rep max would be, and then figure out your loads from there. When I go in on day one to figure out my 5 rep max, does that mean I'm finding the heaviest weight on a given exercise that I can lift for 5 reps - or is it the heaviest weight on a given set that I can lift for 5 reps AND for 5 sets.

Any other advice/suggestions for day 1 are appreciated. Thanks!

[ottawatim]

Hey guys, quick question:

In the video, he talks about starting off the routine by testing your 5 rep max (and 8 rep max on the accessory stuff) so that you can plug it into a calculator online and figure out roughly what your 1 rep max would be, and then figure out your loads from there. When I go in on day one to figure out my 5 rep max, does that mean I'm finding the heaviest weight on a given exercise that I can lift for 5 reps - or is it the heaviest weight on a given set that I can lift for 5 reps AND for 5 sets.

Any other advice/suggestions for day 1 are appreciated. Thanks!

Your 5 rep max would be the heaviest weight that you can lift for ONE set of 5 reps.

[MulattoRance]

Your 5 rep max would be the heaviest weight that you can lift for ONE set of 5 reps.

Thanks brother!

[jsp16]

How long should I rest doing the 5x5's? Since I never did a 5x5 before.....

[lrd3]

How long should I rest doing the 5x5's? Since I never did a 5x5 before.....

as stated in video.... 3 to 5

[UberSuper]

How long should I rest doing the 5x5's? Since I never did a 5x5 before.....

___

3-5 minutes on the 5x5s. You will stall very quickly on this program if you are doing 30 second breaks.... once you start hitting 80% intensity there is no way you will complete the 2nd-3rd set inthe 5x5 with breaks that short. You can do 1-2 minutes on the 8 rep sets.

[jsp16]

___

thank u so much

[tg0]

How will this workout be for gaining size at my age (17) ? I want to get big

[lrd3]

How will this workout be for gaining size at my age (17) ? I want to get big

how much can you eat?
seriously at 17 years old 6'1" 200lbs you could kill it on this!!!!

[EddieFromEurope]

can i get just simple yes or no answer pls?

No it's not a failed set because you did it. Just don't take too much time before you do that last rep (like 5 seconds imo is too much)

[douglasmich]

just did workout A, feels easy. changing from push pull legs to this, training experience 7 months

[douglasmich]

someone please answer

IMO there isnt enough direct chest work

CAN I do 3 sets OHP and 2 sets incline dumbell press for 8 reps? incline involves alot of shoulders

only other things i added was face pulls and calves

[tmartin89]

someone please answer

IMO there isnt enough direct chest work

CAN I do 3 sets OHP and 2 sets incline dumbell press for 8 reps? incline involves alot of shoulders

only other things i added was face pulls and calves

Chest gets worked from OHP and from CGBP and of course from bench.

[douglasmich]

Chest gets worked from OHP and from CGBP and of course from bench.

not directly


whats wrong with how i said? thanks

[tmartin89]

not directly


whats wrong with how i said? thanks

Not directly but there's enough stimulation from them for a novice.

[douglasmich]

Not directly but there's enough stimulation from them for a novice.

thats the only thing i want to change, my noob gains are gone. if i did would i fi OHP 3x5 or 3x6-8

[tmartin89]

thats the only thing i want to change, my noob gains are gone. if i did would i fi OHP 3x5 or 3x6-8

I'd say 3x5 if you were going to add incline.

[douglasmich]

I'd say 3x5 if you were going to add incline.

okay, i have been doing 3 on 1 off splits for a while and just finished cutting so i was looking for a bulking routine, everyone here preaches 5x5 for beginners so i thought i would try it out, not sure if im a begginner

[tmartin89]

okay, i have been doing 3 on 1 off splits for a while and just finished cutting so i was looking for a bulking routine, everyone here preaches 5x5 for beginners so i thought i would try it out, not sure if im a begginner

I changed to this routine because my lifts were pretty weak, i think Jason says if you don't bench 300, squat 400 and deadlift 500 then you are considered a beginner.

[douglasmich]

I changed to this routine because my lifts were pretty weak, i think Jason says if you don't bench 300, squat 400 and deadlift 500 then you are considered a beginner.

strength wise, i look pretty big atm but im weak, and 8-12 reps isnt alwys gonna work, once i get my lifts up on this il change back to a split with 2x a week frequency

could i do his intermediate full body? i have freak genetics and im sure im capable

[Grailer]

Is it ok to add calf raises somewhere in program?

My calfs are only 14 inches

note: I just did some one legged calf raises at my home gym with 1 dumbbell loaded with max weight of 70 pounds + my bodyweight of 200 pounds thats 270 pounds I was lifting 8 reps.


So if I use my barbell to do both calfs at once I would need over 340 pounds ( plus body weight would be 540 pounds ) for 8 reps .

Maybe I need to buy some sort of calf machine to handle 500- 1000 pounds assuming right now im untrained in calfs so they could get dramatically stronger right ?


lol **** I need this machine http://www.inspiration-lifts.org/201...lates-weights/
the depressing thing is that that guys calfs arent really that big .

[univega]

just did workout A, feels easy.

what about progressive overload? it was your first workout and you did your 75% correct?

i think you need to test it out for at least 2 weeks. you add 5 lbs to every workout. after 2 weeks it gets very hard. i think if its easy after 10-14 days then you should add more work.

imagine you having 3 more expercises for chest and adding to everyone 5 lbs. hehe

[Tide89]

Is it ok to add calf raises somewhere in program?

My calfs are only 14 inches

note: I just did some one legged calf raises at my home gym with 1 dumbbell loaded with max weight of 70 pounds + my bodyweight of 200 pounds thats 270 pounds I was lifting 8 reps.


So if I use my barbell to do both calfs at once I would need over 340 pounds ( plus body weight would be 540 pounds ) for 8 reps .

Maybe I need to buy some sort of calf machine to handle 500- 1000 pounds assuming right now im untrained in calfs so they could get dramatically stronger right ?


lol **** I need this machine
the depressing thing is that that guys calfs arent really that big .

Jason says somewhere way back in this thread that it's okay to add an extra exercise for forearm/calves if you need it. I added 3x8 Wrist Curls to my workouts for my crappy forearms.

[Grailer]

Jason says somewhere way back in this thread that it's okay to add an extra exercise for forearm/calves if you need it. I added 3x8 Wrist Curls to my workouts for my crappy forearms.

thanks , repped