Finishing Madcow 5x5 Intermediate Routine. What Next??

[menigoan]

Im just finishing Madcow's 5x5 Intermediate routine and would like to know what kind of program should i do next??

I've made good gains with Madcow's routine but feeling like my progress is slowing down on this program becuase i have stalled a couple of times now on BP and Rows. I was looking into the HST program and was wondering if i could move right into that program since you start off light at 15 reps, or should i take a week or two off before starting the program?

Anyone have any suggestions on programs other than HST? YOUR HELP IS GREATLY APPRECIATED!!

[NateDG72]

Im just finishing Madcow's 5x5 Intermediate routine and would like to know what kind of program should i do next??

I've made good gains with Madcow's routine but feeling like my progress is slowing down on this program becuase i have stalled a couple of times now on BP and Rows. I was looking into the HST program and was wondering if i could move right into that program since you start off light at 15 reps, or should i take a week or two off before starting the program?

Anyone have any suggestions on programs other than HST? YOUR HELP IS GREATLY APPRECIATED!!

You are stalling at 149 lbs, Is size not a goal of yours?

What are your current major lifts (bench, squat, deadlift, overhead press) at? How many times have you stalled? At what weights did you stall? How long have you been working out? Is this your first program or have you done others before this? Are you consistently gaining weight? What weight did you start lifting at for the major lifts?

[jdjprimer19]

Im just finishing Madcow's 5x5 Intermediate routine and would like to know what kind of program should i do next??

I've made good gains with Madcow's routine but feeling like my progress is slowing down on this program becuase i have stalled a couple of times now on BP and Rows. I was looking into the HST program and was wondering if i could move right into that program since you start off light at 15 reps, or should i take a week or two off before starting the program?

Anyone have any suggestions on programs other than HST? YOUR HELP IS GREATLY APPRECIATED!!

Why jump from one cookie cutter program to the next? Make subtle changes to the routine you are on and progress from there. There is no reason to switch to a completely different program. Substitute Incline's for BP, perform rows from a plate loaded T-bar machine and switch grips,try front squats instead of back squats, etc. There are a variety of ways you can naturally progress without switching programs.

[menigoan]

You are stalling at 149 lbs, Is size not a goal of yours?

What are your current major lifts (bench, squat, deadlift, overhead press) at? How many times have you stalled? At what weights did you stall? How long have you been working out? Is this your first program or have you done others before this? Are you consistently gaining weight? What weight did you start lifting at for the major lifts?

Yes, I'm trying to add size.

My major lifts are Bench, Squats, Deads, Barbell rows and OHP. I have stalled twice now on Bench and Rows. I have been on this program now for 10 weeks. I have done other programs before this but not on a continual basis like I have with Madcow's 5x5. I have gained 7 pounds on Madcows 5x5 program so far and have been adjusting my calories to my weight gain but still stalled on two of the major lifts.

[pjizel69]

Yes, I'm trying to add size.

My major lifts are Bench, Squats, Deads, Barbell rows and OHP. I have stalled twice now on Bench and Rows. I have been on this program now for 10 weeks. I have done other programs before this but not on a continual basis like I have with Madcow's 5x5. I have gained 7 pounds on Madcows 5x5 program so far and have been adjusting my calories to my weight gain but still stalled on two of the major lifts.

He means what weight can you put up in those lifts? 1RM, 3RM or 5 rep max

[menigoan]

He means what weight can you put up in those lifts? 1RM, 3RM or 5 rep max

My 1RMs go like this:

Squat-242
Bench-175
Deads-215
Rows-150
OHP-125

[pjizel69]

My 1RMs go like this:

Squat-242
Bench-175
Deads-215
Rows-150
OHP-125

I'm no expert but I believe you can increase those lifts more with the SS routine, especially your deadlifts, You should be able to do more weight on deadlift than on squat. Those stats are similar to what my 5RM's look like, and I am just starting the SS routine.

[r_graz]

My 1RMs go like this:

Squat-242
Bench-175
Deads-215
Rows-150
OHP-125

Those are 1RM's? Honestly, those lifts would not likely mark the end of a Novice strength program, much less the Intermediate program you've been doing.

[BG5150]

Start eating more.

Deload.

Continue eating more.

Reset the program.

Eat even more.

Rest.

Repeat.

[ACE79]

Take a week off.

And if you cant increase the weight then increase the reps by 1.

[menigoan]

Those are 1RM's? Honestly, those lifts would not likely mark the end of a Novice strength program, much less the Intermediate program you've been doing.

So, should I switch to more of a beginner program, like Stronglifts 5x5?

Stronglifts website says once you can squat 1.5x your BW you can move to an intermediate program....??

[Spire]

I would definitely be on a beginner program with those lifts - Starting Strength is my preference, but I've heard good things about SL 5x5 as well.

You are squatting a lot more than you deadlift. Rippetoe's identifies one key reason for this: you are not squatting deep enough.

Are you genuinely getting to parallel or below on your squats, with good form?

[NateDG72]

So, should I switch to more of a beginner program, like Stronglifts 5x5?

Stronglifts website says once you can squat 1.5x your BW you can move to an intermediate program....??

**** Stronglifts, do SS. Stronglifts started out as a Starting Strength rip-off with added volume anyways, last I checked he even buggered that up. While his website has some good info intermingled with bad it's mostly copy pasta slapped together to make a quick buck.

Do Starting Strength, and eat to gain weight. If you are not consistently adding weight to the scale as a beginner you are not eating enough.

You don't have to do another program though. You can deload your lifts a bit and continue with Madcow if you like it, the progression is just slower than what you would get with SS. Just make sure you eat and rest to gain weight. Nutrition and proper sleep/rest are the two usual culprits when it comes to stalling so early in the game.

[r_graz]

So, should I switch to more of a beginner program, like Stronglifts 5x5?

Stronglifts website says once you can squat 1.5x your BW you can move to an intermediate program....??

Don't look at moving on to an intermediate program as a "reward"...IOW don't be in a rush to get on one. It's more like an unfortunate necessity. Why? Because the more advanced you get, the more work you have to do to achieve the same (or less) progress. This is the point many people miss - the more advanced the program, the slower the progress. So why get on one sooner than you need to?

If you're eating to gain additional weight and muscle, there's no reason you can't still make faster progress on a novice program.

Just for some perspective, I'm your height, currently weigh only about 4 lbs more than you, am much older (and therefore more limited), and your squat 1rm is about what I can do for 13 reps. And I am *still* just barely at the "intermediate" stage. I'm no great physical specimen - average, at best. My point is that you've probably got quite a bit of novice gain still in you if you train, eat, and rest right.

[ironwill2008]

Don't look at moving on to an intermediate program as a "reward"...IOW don't be in a rush to get on one. It's more like an unfortunate necessity. Why? Because the more advanced you get, the more work you have to do to achieve the same (or less) progress. This is the point many people miss - the more advanced the program, the slower the progress. So why get on one sooner than you need to?

If you're eating to gain additional weight and muscle, there's no reason you can't still make faster progress on a novice program.

Just for some perspective, I'm your height, currently weigh only about 4 lbs more than you, am much older (and therefore more limited), and your squat 1rm is about what I can do for 13 reps. And I am *still* just barely at the "intermediate" stage. I'm no great physical specimen - average, at best. My point is that you've probably got quite a bit of novice gain still in you if you train, eat, and rest right.

^^^^Reread this post, OP. It's the best advice you're likely to get.

[Cheap5.0]

Op, you need to pick a program and stick to it for 6 months minimum. 10 weeks on 5x5? Seems kind of short....

[menigoan]

Op, you need to pick a program and stick to it for 6 months minimum. 10 weeks on 5x5? Seems kind of short....

Should I take a week off every 8 weeks or so to help with recovery if I stick with this program for 6+ months to produce more gains?

Should I take a week off now since I have stalled a few times now or should I just deload?

(Thanks for all the help guys!)

[menigoan]

I would definitely be on a beginner program with those lifts - Starting Strength is my preference, but I've heard good things about SL 5x5 as well.

You are squatting a lot more than you deadlift. Rippetoe's identifies one key reason for this: you are not squatting deep enough.

Are you genuinely getting to parallel or below on your squats, with good form?

Yes, I know im getting to atleast parallel becuase I set the bar on the sides of the squat rack to help me know how far down I'm going. I think the reason for my poor Deadlift stats is becuase of bad form and a weak grip.

Would you suggest lifting straps?? I've heard not to use them though becuase then you won't strengthen your grip...

[Kirra]

Yes, I know im getting to atleast parallel becuase I set the bar on the sides of the squat rack to help me know how far down I'm going. I think the reason for my poor Deadlift stats is becuase of bad form and a weak grip.

Would you suggest lifting straps?? I've heard not to use them though becuase then you won't strengthen your grip...

Chalk and alternate grip.

[ltbs]

Yes, I know im getting to atleast parallel becuase I set the bar on the sides of the squat rack to help me know how far down I'm going. I think the reason for my poor Deadlift stats is becuase of bad form and a weak grip.

Would you suggest lifting straps?? I've heard not to use them though becuase then you won't strengthen your grip...

Chalk and alternate grip.

Correct the form first before the chalk and alternate grip. OP get a vid if possible to check your deadlift form

[Kirra]

^^ Chalk and alternate grip should fix the grip issue.

[Spire]

^^ Chalk and alternate grip should fix the grip issue.

Definitely this