Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

View Poll Results: What did you think of my routine?

Voters
46. You may not vote on this poll
  • It's a great routine, I might want to try it someday too.

    12 26.09%
  • It's a so-so routine, not the worst, but not so good either.

    22 47.83%
  • It's crap, why did you think of this in the first place?

    12 26.09%
Reply
Results 1 to 22 of 22
  1. #1
    Registered User banned's Avatar
    Join Date: Mar 2003
    Location: Singapore
    Posts: 480
    Rep Power: 12
    banned will become famous soon enough. (+50) banned will become famous soon enough. (+50)
    banned is offline

    modifed 5X5 with full-body workout

    i am now trying out a modified 5x5 routine, combined with full-body workouts,. coz i kinda like the strength gains of 5x5 and the theory of treating your body as a whole instead of seperate bodypart.

    Mon:
    squats 5x5
    db shoulder press 5x5
    bent over rows 5x5
    weighted dips 5x5
    1 set of crunches to failure

    Wed:
    leg press 5x5
    incline bench press 5x5
    weighted chins 5x5
    db shoulder press 5x5
    1 set of crunches to failure

    Fri:
    squats 5x5
    db bench press 5x5
    weighted pull-ups 5x5
    db shoulder press 5x5
    1 set of crunches to failure

    I am doing cardio on tue, thur and sat, to maintain my aerobic fitness because i do not want to be winded after climbing up a flight of stairs.

    I am not trying to bulk up and is instead aiming for a gradual gain of lean mass of about 2lbs a month.

    I did not want to do too much abs coz I fear it might interfere with my recovery and also I read that abs are used as stabilizers in other compound movements already.

    I changed exercise for each bodypart except shoulders because behind the neck press is dangerous and front military press does not hit my lateral head that well.

    I originally wanted to do deadlifts on wed, but my form really sucked on dl.
    I keep scraping my shins against the bar and had difficulty lowering the bar while keeping my lower back straight.

    Could some of the gurus here give me some advice about my routine and deadlift form.
    There are no good and bad; no right and wrong. There were effective actions and ineffective actions, socially acceptable and unacceptable behaviour, wise and stupid decisions to be made. But if you wanted to achieve maximum sefl-realisation, you had to understand that any choice you made was entirely value neutral. Morality was a primitive concept, useful in earlier stages of societal evolution, perhaps, but without relevance in the modern age.
    Reply With Quote

  2. #2
    Registered User chunkyaa's Avatar
    Join Date: Jun 2003
    Stats: 6'5", 240 lbs
    Posts: 630
    BodyPoints: 10
    Rep Power: 12
    chunkyaa will become famous soon enough. (+50) chunkyaa will become famous soon enough. (+50)
    Visit chunkyaa's BodySpace
    chunkyaa is offline
    If you're training to failure each workout day, I think you'll overtraining pretty fast.

    I think 5x5 routine is for training to failure , so training each bodypart once a week
    Reply With Quote

  3. #3
    olympian idol massmatters's Avatar
    Join Date: Feb 2003
    Location: Inten City
    Posts: 889
    Rep Power: 13
    massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000)
    massmatters is offline

    ...............

    if you're doing the original 5x5 (PL style) then you will only be hitting failure on the last set. you must have a set rest interval ( 1min ) and once you can get all 5 sets and 5 reps with the weight then you increase the weight.
    Train like an animal
    Eat like a horse
    Sleep like a baby
    Grow like a weed

    I've got more mass than a church on sunday.

    someone, somewhere is training harder with less excuses.

    the harder I lift and the more I eat, the better my genetics seem to get.

    got www.bodybuildingapplied.com ?
    Reply With Quote

  4. #4
    Registered User TwoWalks's Avatar
    Join Date: Dec 2002
    Location: Mt Olympus
    Age: 68
    Stats: 5'10", 209 lbs
    Posts: 3,169
    BodyPoints: 133
    Rep Power: 1414
    TwoWalks has reached the pinnacle! Best possible rank! (+1000000) TwoWalks has reached the pinnacle! Best possible rank! (+1000000) TwoWalks has reached the pinnacle! Best possible rank! (+1000000) TwoWalks has reached the pinnacle! Best possible rank! (+1000000) TwoWalks has reached the pinnacle! Best possible rank! (+1000000) TwoWalks has reached the pinnacle! Best possible rank! (+1000000) TwoWalks has reached the pinnacle! Best possible rank! (+1000000) TwoWalks has reached the pinnacle! Best possible rank! (+1000000) TwoWalks has reached the pinnacle! Best possible rank! (+1000000) TwoWalks has reached the pinnacle! Best possible rank! (+1000000) TwoWalks has reached the pinnacle! Best possible rank! (+1000000)
    Visit TwoWalks's BodySpace
    TwoWalks is offline

    Re: modifed 5X5 with full-body workout

    Originally posted by banned

    I am not trying to bulk up and is instead aiming for a gradual gain of lean mass of about 2lbs a month.

    I did not want to do too much abs coz I fear it might interfere with my recovery and also I read that abs are used as stabilizers in other compound movements already.

    I am not sure what your goal is. You say you do not want to bulk up - you want to add lean mass. Are you saying you do not want to eat more and gain mass and fat? If this is the case then that would have little or nothing to do with the workout, it would be your diet. Are you looking to gain size or strength?

    If you are having problems with the dead lift you might want to consider Good Mornings in place of.

    Throwing in some ab work at the end of a workout should not interfere with your recovery. Not getting the abs strong enough will impact your ability to lift heavy in some cases added to the fact if the back muscles get too much stronger than the abs, it can cause problems with the lower back from the pelvis not staying in alignment.
    Question is: are you really going to mind if you hit your goals without puking 3 times a week?
    by Daniel Roberts
    Reply With Quote

  5. #5
    Registered User ironman1966's Avatar
    Join Date: Sep 2002
    Posts: 270
    Rep Power: 41
    ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000)
    ironman1966 is offline
    your routine looks good to me. you might want to try doing 2 or 3 sets if 5 is to much and then you can try working your way up to 5 sets . you can also try training 2 days a week like mon and thursday if 3 days are to much. i hope this helps.
    Reply With Quote

  6. #6
    Registered User banned's Avatar
    Join Date: Mar 2003
    Location: Singapore
    Posts: 480
    Rep Power: 12
    banned will become famous soon enough. (+50) banned will become famous soon enough. (+50)
    banned is offline
    yup, i try to hit failure on last set @ 5 or less reps, if i manage to do 5 i wll up the weights.

    I do not want to do a classic bulk up phase when i eat 1000 calories more than my maintaince level. Instead i want to stay lean and go for an increase of about 500 calorie a day only. I believe this will give me moderate gain in muscle with minimal gain in bodyfat.

    Since i am only doing 5 sets (total) to failure , excluding abs, each day; and some hit routine actually suggest up to 10 exercises (ie 10set to failure), am i still considered overtraining?
    There are no good and bad; no right and wrong. There were effective actions and ineffective actions, socially acceptable and unacceptable behaviour, wise and stupid decisions to be made. But if you wanted to achieve maximum sefl-realisation, you had to understand that any choice you made was entirely value neutral. Morality was a primitive concept, useful in earlier stages of societal evolution, perhaps, but without relevance in the modern age.
    Reply With Quote

  7. #7
    Member Honest John's Avatar
    Join Date: Oct 2002
    Location: Manitoba
    Age: 39
    Posts: 20
    Rep Power: 0
    Honest John is on a distinguished road. (+10)
    Honest John is offline
    Your routine looks good. If you are a beginner, very good.

    When you get the lifts up, then you will need to reduce volume. I'd suggest 2 changes, you may even want to implement them right away.

    A) Reduce training to twice per week. 3 days is ALOT at full body compound movements like you have. Eventually once every four days. And on routines very similar, guys make ecdellent progress on a Monday, Friday, Wednesday, Monday, etc. split when they are nearing the end of a cycle.

    B) Exchange the leg press for a deadlift version. Traditional bent leg one would be my choice. MUCH better for your routine.

    Two additional points. You might want to consider 20 Rep squats, one work set. Doing low rep squats and deadlifts (or leg press) in same cycle is very hard on joints. I recvommend 20 Rep breathing squats, the king of lifting.

    And you will want some fractional plates to extend your cycle. Adding 5 pounds can get to be alot. I have some 2 inch washers that I can add 1 1'4, 2 1/2, and 3 3/4 pounds with. Very important for later in a cycle. You want to extend the gains as long as you can.

    When they stop coming, take 10 days off. Go back to training with similar routine at 10 - 15% reduced weight. Then climb the mountain again and push through to new gains.

    Go with this and see yourself transform. Get proper rest and adequate protein/calories.

    Lifting ain't rocket science. Have fun and keep on the track you are on. You are ahead of 90% of the lifting public already.

    Honest John
    'Breviated is best.
    Reply With Quote

  8. #8
    Registered User Kane Fan's Avatar
    Join Date: Sep 2002
    Location: usa
    Posts: 25,189
    BodyPoints: 14091
    Rep Power: 1231
    Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000)
    Visit Kane Fan's BodySpace
    Kane Fan is offline
    I think of full body as the routine has every bodypart worked in 1 workout
    this looks more like a split
    No-Dope-Crew.

    here's something more constructive
    I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
    eat that you buncha HIT nazi's
    (also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")

    -unrelated bicep comment-
    and btw, I can Hammer Curl the 120's dangit!

    March: 275+
    April: 265
    May: 260
    June/July/August: 255
    Late Sept: 245 (all +/- 2 lbs)
    Reply With Quote

  9. #9
    Registered User banned's Avatar
    Join Date: Mar 2003
    Location: Singapore
    Posts: 480
    Rep Power: 12
    banned will become famous soon enough. (+50) banned will become famous soon enough. (+50)
    banned is offline
    Kane Fan: Yup, I plan this as a full-body workout.

    Honest John: Thanks for your advice.
    If, I switched to doing deadlifts, should I do 20 rep deadlifts too?

    I still can't figure out how to not scrap my shins while doing deadlifts. Because I live in a tropical country and my gym has no air-con, I guess wearing pants is out of the question.
    How 'bout the negative phase, are you suppose to lower it for 4sec like most other movements?
    There are no good and bad; no right and wrong. There were effective actions and ineffective actions, socially acceptable and unacceptable behaviour, wise and stupid decisions to be made. But if you wanted to achieve maximum sefl-realisation, you had to understand that any choice you made was entirely value neutral. Morality was a primitive concept, useful in earlier stages of societal evolution, perhaps, but without relevance in the modern age.
    Reply With Quote

  10. #10
    Registered User Kane Fan's Avatar
    Join Date: Sep 2002
    Location: usa
    Posts: 25,189
    BodyPoints: 14091
    Rep Power: 1231
    Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000)
    Visit Kane Fan's BodySpace
    Kane Fan is offline
    I think 5x5's are better used in a split then on fullbody
    so I would give this workout somewhat low marks

    I mean 63 sets in one day?
    are you feeling alright?
    No-Dope-Crew.

    here's something more constructive
    I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
    eat that you buncha HIT nazi's
    (also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")

    -unrelated bicep comment-
    and btw, I can Hammer Curl the 120's dangit!

    March: 275+
    April: 265
    May: 260
    June/July/August: 255
    Late Sept: 245 (all +/- 2 lbs)
    Reply With Quote

  11. #11
    Member Honest John's Avatar
    Join Date: Oct 2002
    Location: Manitoba
    Age: 39
    Posts: 20
    Rep Power: 0
    Honest John is on a distinguished road. (+10)
    Honest John is offline
    When I do 5x5 in my full body workouts the first 2 and even 3 are warmups.

    5x5 means alot of things to alot of people. For some it is all work sets. I've never done this, so can't directly comment, but yes 5 work sets per exercise seems excessive to me. Some guys make it work. But more in specializing a certain exercise in a routine with much reduced volume surrounding it. ie.

    Squat 1 set 20 reps

    Bench 5x5

    Chin 2 sets of 8

    Overhead Press 1 sets of 8

    Shrug 1 set of 10

    Also full body routines mean different things to different people. Some guys don't think it's full body unless ALL bodyparts are worked. Calves, tris, bis, etc.

    To me a full body workout can mean

    Deadlift Dip Row

    5x5 wouldn't seem so bad in this. I personally don't like abbreviating this much. But some do and claim great gains.

    In my full body workouts I do a leg/hip movement, vertical push, vertical press, horizontal push, horizontal press. Grip, Abs. No direct arm work.

    The term 5x5 has various interpretations, but the term FULL BODY has too many variations to list.

    Honest John
    'Breviated is best.
    Reply With Quote

  12. #12
    olympian idol massmatters's Avatar
    Join Date: Feb 2003
    Location: Inten City
    Posts: 889
    Rep Power: 13
    massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000) massmatters is just really nice. (+1000)
    massmatters is offline

    .........

    Originally posted by Kane Fan


    I mean 63 sets in one day?
    are you feeling alright?
    where do you see 63 sets?
    Train like an animal
    Eat like a horse
    Sleep like a baby
    Grow like a weed

    I've got more mass than a church on sunday.

    someone, somewhere is training harder with less excuses.

    the harder I lift and the more I eat, the better my genetics seem to get.

    got www.bodybuildingapplied.com ?
    Reply With Quote

  13. #13
    Registered User Kane Fan's Avatar
    Join Date: Sep 2002
    Location: usa
    Posts: 25,189
    BodyPoints: 14091
    Rep Power: 1231
    Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000)
    Visit Kane Fan's BodySpace
    Kane Fan is offline
    well he said he plans to do this as a full body workout
    he did this in responce to my post explaining what I consider full body workout to mean
    so I did some math
    63 sets
    No-Dope-Crew.

    here's something more constructive
    I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
    eat that you buncha HIT nazi's
    (also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")

    -unrelated bicep comment-
    and btw, I can Hammer Curl the 120's dangit!

    March: 275+
    April: 265
    May: 260
    June/July/August: 255
    Late Sept: 245 (all +/- 2 lbs)
    Reply With Quote

  14. #14
    Registered User banned's Avatar
    Join Date: Mar 2003
    Location: Singapore
    Posts: 480
    Rep Power: 12
    banned will become famous soon enough. (+50) banned will become famous soon enough. (+50)
    banned is offline
    I am a bit slow here, how did 63 sets come into picture. I'm doing 4 of 5x5 for 20 sets plus 1 abs, for 21 sets excluding warmups. Including the 3 sets of warmup i do, 21+(3*4)=33.

    For, 5x5 not all sets are to failure. I aim to fail only at the last set. From, a HIT point of view I'm actually only doing 4 worksets plus 1 for abs.
    Of course , I'm also doing 4 heavy warmup sets.
    There are no good and bad; no right and wrong. There were effective actions and ineffective actions, socially acceptable and unacceptable behaviour, wise and stupid decisions to be made. But if you wanted to achieve maximum sefl-realisation, you had to understand that any choice you made was entirely value neutral. Morality was a primitive concept, useful in earlier stages of societal evolution, perhaps, but without relevance in the modern age.
    Reply With Quote

  15. #15
    n e w s c h o o l ferbie's Avatar
    Join Date: Jul 2002
    Location: berlin, germany
    Age: 35
    Stats: 5'11", 177 lbs
    Posts: 1,405
    BodyPoints: 2941
    Rep Power: 0
    ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000)
    Visit ferbie's BodySpace
    ferbie is offline

    Exclamation

    originally, 5x5 is a variation of 10x10 (GVT) and this means you go to failure only on the last rep. but still the other sets are considered working sets, and "heavy warm-up set" is a BS concept IMO anyway.

    the split and exercises could be better, i agree to kane that the 5x5 regimen is more something you split. i'd vote for something like this:

    MON
    bench press
    military press
    dips
    upright rows

    WED
    squat
    deadlift
    straight leg deadlift
    rope crunches

    FRI
    BB row
    wide grip chins
    T-bar row
    supinated grip chins
    S T R A I G H T W A Y

    BF 11% ▪ BI 14,5" ▪ TH 23,6" ▪ CHEST 43,5" ▪ WAIST 30,3" ▪ DEADLIFT 220x5 ▪ OH SQUAT 3x110x4 ▪ BENCH 220 ▪ CHINS 66 ▪ DIPS 105 ▪ NO JUICE ▪ NO SUPPS ▪ NO GEAR

    take that f u c kin belt off!!!
    Reply With Quote

  16. #16
    Registered User Kane Fan's Avatar
    Join Date: Sep 2002
    Location: usa
    Posts: 25,189
    BodyPoints: 14091
    Rep Power: 1231
    Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000) Kane Fan has reached the pinnacle! Best possible rank! (+1000000)
    Visit Kane Fan's BodySpace
    Kane Fan is offline
    I mentioned I consider full body workout to be all body worked in one day
    you said you were going to do this workout as a full body workout
    after I said what I said
    so I added up all the work your going to be doing
    why does no one get this?!

    but see you got it split up into 3 days
    that's not a full body workout that's a split
    No-Dope-Crew.

    here's something more constructive
    I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
    eat that you buncha HIT nazi's
    (also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")

    -unrelated bicep comment-
    and btw, I can Hammer Curl the 120's dangit!

    March: 275+
    April: 265
    May: 260
    June/July/August: 255
    Late Sept: 245 (all +/- 2 lbs)
    Reply With Quote

  17. #17
    Registered User banned's Avatar
    Join Date: Mar 2003
    Location: Singapore
    Posts: 480
    Rep Power: 12
    banned will become famous soon enough. (+50) banned will become famous soon enough. (+50)
    banned is offline
    I believe I'm still working out my whole body on each day.

    Legs, chest, back and shoulders are all trained each session, with different exercises, except for shoulders. I skipped arms because I guess they got worked with the compound movements already.
    1 major thing missed would be calves. I guess I would do them after my gains on this routine taper off, and I switch to a new split.
    There are no good and bad; no right and wrong. There were effective actions and ineffective actions, socially acceptable and unacceptable behaviour, wise and stupid decisions to be made. But if you wanted to achieve maximum sefl-realisation, you had to understand that any choice you made was entirely value neutral. Morality was a primitive concept, useful in earlier stages of societal evolution, perhaps, but without relevance in the modern age.
    Reply With Quote

  18. #18
    Registered User banned's Avatar
    Join Date: Mar 2003
    Location: Singapore
    Posts: 480
    Rep Power: 12
    banned will become famous soon enough. (+50) banned will become famous soon enough. (+50)
    banned is offline
    Originally posted by ferbie
    originally, 5x5 is a variation of 10x10 (GVT) and this means you go to failure only on the last rep. but still the other sets are considered working sets, and "heavy warm-up set" is a BS concept IMO anyway.

    the split and exercises could be better, i agree to kane that the 5x5 regimen is more something you split. i'd vote for something like this:

    MON
    bench press
    military press
    dips
    upright rows

    WED
    squat
    deadlift
    straight leg deadlift
    rope crunches

    FRI
    BB row
    wide grip chins
    T-bar row
    supinated grip chins
    The heavy warmup sets is a tounge-in-cheek comment .

    Regarding the routine you suggested, is it that i do 5x5 for all exercises?
    There are no good and bad; no right and wrong. There were effective actions and ineffective actions, socially acceptable and unacceptable behaviour, wise and stupid decisions to be made. But if you wanted to achieve maximum sefl-realisation, you had to understand that any choice you made was entirely value neutral. Morality was a primitive concept, useful in earlier stages of societal evolution, perhaps, but without relevance in the modern age.
    Reply With Quote

  19. #19
    Member El galan fuerte's Avatar
    Join Date: Jun 2003
    Location: cleveland and washington d.c
    Age: 31
    Posts: 195
    Rep Power: 12
    El galan fuerte is on a distinguished road. (+10)
    Visit El galan fuerte's BodySpace
    El galan fuerte is offline

    5x5x5: a modified version of 5x5

    Hey i love 5x5 routines but i think there is a better way that whole body workouts. My METHOD CALLS FOR MORE SETS...BUT THE WAY I DO 5X5 THE FIRST 2 SETS ARE PROGRESSIVELY HEAVIER WARMUPS...
    here is a 5x5x5 routine i do in the offseason for 3-4 weeks....

    Day 1
    Squat
    Leg Press
    Sldl
    Leg Curl
    Lunge
    all for 5 sets of 5 reps

    Day 2


    Bench Press
    Incline
    Dips
    Close Grip
    Dip Machine
    nb-- the dips are weighted and with a forwrd lean and so they are more a chest exercise. the Dip machine is donw upright and is geared towards triceps.

    all for 5x5



    Day 3

    Deadlifts
    Barbell Rows
    Weighted Neutral Grip Pullups
    Db Pullovers
    Barbell Curls
    5x5 with a drop set on the pullups

    Day 4
    Military Press
    Push Press
    Lateral Raises (done very slow pace no jerking since u could really mess ur shoulders up)
    Upright Rows or Shrugs
    Bent Laterals


    Ok so the thing here is u do 5 exercises per bodypart for 5 sets of 5 reps each. THE FIRST 2 SETS ARE WARMUPS AND THEN I DO 3 VERY HEAVY SETS OF 5. It is a little different but the program melds a little powerlifting with the bodybuilding style training. I use for close to a month during my offseason and the strength and size gains i had were very good...maybe you all could give it a try
    6'3, 245 waist 33, chest 48, arms 18,thighs 27,calves 16.5


    also known as el cangri
    incline 295x2
    squat 315x32,455x4
    deads 405x3
    Reply With Quote

  20. #20
    n e w s c h o o l ferbie's Avatar
    Join Date: Jul 2002
    Location: berlin, germany
    Age: 35
    Stats: 5'11", 177 lbs
    Posts: 1,405
    BodyPoints: 2941
    Rep Power: 0
    ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000) ferbie is a complete loser! (-2000)
    Visit ferbie's BodySpace
    ferbie is offline
    Originally posted by banned
    The heavy warmup sets is a tounge-in-cheek comment .

    Regarding the routine you suggested, is it that i do 5x5 for all exercises?
    yes.
    S T R A I G H T W A Y

    BF 11% ▪ BI 14,5" ▪ TH 23,6" ▪ CHEST 43,5" ▪ WAIST 30,3" ▪ DEADLIFT 220x5 ▪ OH SQUAT 3x110x4 ▪ BENCH 220 ▪ CHINS 66 ▪ DIPS 105 ▪ NO JUICE ▪ NO SUPPS ▪ NO GEAR

    take that f u c kin belt off!!!
    Reply With Quote

  21. #21
    Sleepy moderator scott_donald's Avatar
    Join Date: Feb 2003
    Stats: 6'3", 225 lbs
    Posts: 48,170
    BodyPoints: 45162
    Rep Power: 1273244
    scott_donald has reached the pinnacle! Best possible rank! (+1000000) scott_donald has reached the pinnacle! Best possible rank! (+1000000) scott_donald has reached the pinnacle! Best possible rank! (+1000000) scott_donald has reached the pinnacle! Best possible rank! (+1000000) scott_donald has reached the pinnacle! Best possible rank! (+1000000) scott_donald has reached the pinnacle! Best possible rank! (+1000000) scott_donald has reached the pinnacle! Best possible rank! (+1000000) scott_donald has reached the pinnacle! Best possible rank! (+1000000) scott_donald has reached the pinnacle! Best possible rank! (+1000000) scott_donald has reached the pinnacle! Best possible rank! (+1000000) scott_donald has reached the pinnacle! Best possible rank! (+1000000)
    Visit scott_donald's BodySpace
    scott_donald is offline
    search for the version from tidus it was good in the end or the one from me...
    Reply With Quote

  22. #22
    Registered User banned's Avatar
    Join Date: Mar 2003
    Location: Singapore
    Posts: 480
    Rep Power: 12
    banned will become famous soon enough. (+50) banned will become famous soon enough. (+50)
    banned is offline

    Re: 5x5x5: a modified version of 5x5

    Originally posted by El galan fuerte

    Day 1
    Squat
    Leg Press
    Sldl
    Leg Curl
    Lunge
    all for 5 sets of 5 reps

    Day 2


    Bench Press
    Incline
    Dips
    Close Grip
    Dip Machine
    nb-- the dips are weighted and with a forwrd lean and so they are more a chest exercise. the Dip machine is donw upright and is geared towards triceps.

    all for 5x5



    Day 3

    Deadlifts
    Barbell Rows
    Weighted Neutral Grip Pullups
    Db Pullovers
    Barbell Curls
    5x5 with a drop set on the pullups

    Day 4
    Military Press
    Push Press
    Lateral Raises (done very slow pace no jerking since u could really mess ur shoulders up)
    Upright Rows or Shrugs
    Bent Laterals

    Is it a 4 on 3 off, 2on 1off or what schedule should I do it for.?
    There are no good and bad; no right and wrong. There were effective actions and ineffective actions, socially acceptable and unacceptable behaviour, wise and stupid decisions to be made. But if you wanted to achieve maximum sefl-realisation, you had to understand that any choice you made was entirely value neutral. Morality was a primitive concept, useful in earlier stages of societal evolution, perhaps, but without relevance in the modern age.
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout