5 month ago I was 56kg and now 60kg I was doing 15x3 workout, the gain was okay, until recently not much
progress so I decided to change my routine.
I hear that 5x5 was good so I want to try it for the next 5 month. Can someone help me to plan a 5x5 routine for 1,3,5 And ABS workout for 2,4 if can =) Thanks
These are some workout I like the most
-Deadlifts
-Lying Press
-Bent-Over Rows
-Biceps Curls
-Military Press
-Pull over
The workout must be in Barbell and Dumbbell only
I planning to do the 5x5 workout On Day 1,3,5 and Abs on 2,4 Rest in the weekends only is that fine?
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Results 1 to 20 of 20
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09-05-2014, 10:08 AM #1Registered User
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Is 5x5 good ? Please help me out !
Last edited by Kenshin5; 09-05-2014 at 11:30 AM.
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09-05-2014, 10:45 AM #2Registered User
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Help!!
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09-05-2014, 10:53 AM #3Registered User
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So where is squats?
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09-05-2014, 11:07 AM #4Registered User
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Couldn't agree more with this. You'll see much better development if you train the whole body to it's full potential as opposed to obliterating upper body, and merely training legs with 50% effortOriginally Posted by J18W405
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09-05-2014, 11:15 AM #5Registered User
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Sorry !!, I mean those workout I like the most only, you can some others too =)
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09-05-2014, 11:28 AM #6Registered User
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Having two dedicated days for abs is completely pointless. Firstly, getting abs is merely a function of cutting body fat, not working your abs. Secondly, if you're doing compounds like deads, bench, squats etc. you'll be working your abs plenty. If you want to add some isolation ab work, just do some exercises at the end of your workout days and use the days between for rest. Remember, muscle grows when you rest, not when you workout.
Also, add squats or leg press and perhaps overhead press for shoulders.
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09-05-2014, 11:30 AM #704/28/2026
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Yes 5x5 is good. Entire StrongLifts plan laid out right here - http://stronglifts.com/5x5/
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09-05-2014, 12:34 PM #8Registered User
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http://www.mediafire.com/folder/7n8h...-_Elliot_Hulse
You're welcome
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09-06-2014, 12:25 PM #9Registered User
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Those need some other short of equipment, I only have a pair of dumb bell and barbell.
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09-07-2014, 11:48 AM #10Registered User
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09-08-2014, 01:12 PM #11Registered User
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Fine I make a list mind help rearrange if anything wrong
Monday
1. Lying Press
2. Bent-over Rows
3. Biceps Curls
4. Pull Over
Tuedays
1.Barbell squat
2.Deadlifts
3.Lunges
4.Pull Over
Friday
1. Military Press
2. Back Press
3. Biceps Curls
4. Pull Over
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09-08-2014, 01:58 PM #12Registered User
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Help help
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09-08-2014, 02:33 PM #13Jaws of Peace
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Look up Jason Blahas ICF 5x5.
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09-08-2014, 02:58 PM #14Registered User
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Only have a barbell !!! The workout must be in barbell only !!!!
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09-09-2014, 02:57 AM #15Registered User
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Ice cream fitness is barbell only...Originally Posted by Kenshin5
If it says dumbbells just use a barbell. It doesn't really matter.
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09-09-2014, 03:01 AM #16Registered User
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You can switch hyperextensions for good mornings and cable crunches for other weighted ab work.
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09-09-2014, 03:39 AM #17
Jason Blaha's 5x5 so that its all barbells:
Workout A
Squats 5x5
Bench 5x5
Barbell Row 5x5
Barbell Shrugs 3x8
Skullcrushers 3x8
Chinups 3x8
Goodmornings 2x10
Some sort of weighed ab work 3x10-20
Workout B:
Squats 5x5
Deadlift 1x5
OHP 5x5
Barbell Row 5x5 (10% lighter than Workout A)
Close Grip Bench 3x8
Barbell Curls 3x8
Some sort of weighed ab work 3x10-20
You do either Monday: A, Wednesday: B, Friday: A or Tuesday: A, Thursday: B, Saturday: A. Or you can be like me and alternate A and B without rest.
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09-09-2014, 03:51 AM #18Registered User
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Wouldn't not resting be bad for your joints/CNS?Originally Posted by gud1
Lifts:
Squat: 275 lbs (ATG)
Bench: 250 lbs
Deadlift: 405 lbs
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09-09-2014, 04:17 AM #19Registered User
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Are you me ? I was 56 kg like 2 months and a half ago and now I am 60 kg, and I am in my third month of SL 5x5.
5x5 is very good if you want to work only with the barbell, be sure you check many videos with form and increase the weight a little every workout, start with the empty barbell.
Also we need to eat alot, I stopped for a while from eating alot and been stuck at 60 kg, now in the last 3 days I started to eat good again and I got close to 61.
Good luck escaping the hungry skeleton mode.
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09-09-2014, 05:13 AM #20idk. probably. I only do that kind of stuff during summer break (2.5 months) and thanksgiving, winter, and spring breaks (1, 2, 1 week, respectively). I've never burned out when I do it. Strength progresses 2x faster (literally) when I do it. I don't know if it is better/worse for hypertrophy. I didn't have any problems with hypertrophy though. WHen I do it I sleep like 8 hours and eat at a ~600 calorie surplus. most likely bad for joints/cns after a while i guess.Originally Posted by BBLurker4Life
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