5x5 Programs Anyone?

[determined4000]

Kind of side tracking, but IMO, more important than anything that has been suggested/discussed his how much some1 puts into whatever routine they do.
Some1 busting it with a crappy routine will still see far better results than some1 half-a**ing it following a proven routine to a T.

I see guys with their notebooks, tracking every rep, timing rest intervals, never missing a day,etc. but not pushing themselves
and others doing whatever they feel like, grabbing whatever weight or machine that happens to be available, not knowing the difference between a push or pull movement or a compound or isolation lift and making far better gains because they give max effort

[HevEw8]

I enjoy the 5x5 immensely, however I have found in my personal experience that my bench does Not respond to low rep work by itself. If I mix in high rep with say one heavy day doing singles or triples it makes a Huge difference for me. I ran the UD 2.0 and increased my max bench over 30lbs from my previous best ever. Doing the 5x5 now to get back up to speed and just stalled monday at 242x4, my previous 5 rep best on UD 2.0 was 265x5.

Cliffs:

I love it, but I am going to use the parts that work best for me and alter the parts that dont

[foodpr0n]

Kind of side tracking, but IMO, more important than anything that has been suggested/discussed his how much some1 puts into whatever routine they do.
Some1 busting it with a crappy routine will still see far better results than some1 half-a**ing it following a proven routine to a T.

I see guys with their notebooks, tracking every rep, timing rest intervals, never missing a day,etc. but not pushing themselves
and others doing whatever they feel like, grabbing whatever weight or machine that happens to be available, not knowing the difference between a push or pull movement or a compound or isolation lift and making far better gains because they give max effort

Lyle said something along the lines of 'few people know what actually training hard actually is'

[snrygo]

I love it, but I am going to use the parts that work best for me and alter the parts that dont

and thats what its all about

[JasonDB]

Lyle said something along the lines of 'few people know what actually training hard actually is'

Truth.

[necon76]

and thats what its all about

No no no no no no no no no.


The hokey pokey is what it's all about.

[snrygo]

No no no no no no no no no.


The hokey pokey is what it's all about.

[joelash302]

any nutmiscers ever done a 3x weekly 5x5 program Madcows, Stronglifts, Bills?

How was the volume? see good gains?

I did madcow, went from 500 total to 1,000 without a stall. I know link in the pl section has like a 600 squat from a 5x5 routine, and becky rich has made progress on 5x5 as well. Hell I'm doing a lower volume program and making progress (5/3/1).

For PL, it can be a great tool, especially if you can't commit 3 hours/day in the gym. If I had that kind of time, I'd probably be doing sheiko.

One of the few comments in this thread I'll agree with - it takes hard work to progress. If you want to understand hard work, do smolov without missing a rep.

[drummerguydw]

I'm running madcows for my cut right now, only thing I changed was swapping out bb rows for weighted pullups because it's a very job specific movement. As I'm cutting atm, I'm sticking to the lower volume and still seeing gains, when I start bulking I wanna add in a little more accessory work, like doing bb rows and pullups instead of just one or the other and adding in some side/read dealt work and maybe an extra incline chest movement somewhere in there

[prolvr]

I did madcow, went from 500 total to 1,000 without a stall. I know link in the pl section has like a 600 squat from a 5x5 routine, and becky rich has made progress on 5x5 as well. Hell I'm doing a lower volume program and making progress (5/3/1).

For PL, it can be a great tool, especially if you can't commit 3 hours/day in the gym. If I had that kind of time, I'd probably be doing sheiko.

One of the few comments in this thread I'll agree with - it takes hard work to progress. If you want to understand hard work, do smolov without missing a rep.

Don't think I'm advanced enough for smolov.


Foodpr0n was nice enough to do me a routine thats look good IMO (Has all major compounds). Im a variety person hate boring stuff like SS no offence to the SS lovers.

A
Squat 3-5 x4-6
Incline/Dumbbell Bench 2-3 x6-8
Row 3 x6-8 (Barbell or T-Bar)
Barbell Curls 3x10-12
Abs 2-3 x12-15

B
DL 3-5 x3-5 (ramping/straight sets - however you progress the best)
OHP 3-5 x5-6
Lat Pull Downs 2-3 x8-10
Bench Dips 3x10-12
Abs 2-3 x6-8

C
Bench 3-5 x4-6
Leg Press 3 x6-8
Seated Cable Row 2-3 x8-10 - Give lower back a rest or if not just row
Hammer Curl 3x10-12
Abs 2-3 x10-12

[HunterCML]

ITT: Phaggots... Phaggots everywhere.

I never increased my strength and physique as much as when I started doing less and started training more correctly. Ever since I've had a more "powerlifting" approach to training (obviously with some hypertrophy work) I've been much happier with my results. I'm not going to preach anything like a few ITT, the bottom line is find what works for you and keeps your ass motivated in the gym day after day -> and go after your goals as hard as you can. Profit.

[SimonThePieman]

Don't think I'm advanced enough for smolov.


Foodpr0n was nice enough to do me a routine thats look good IMO (Has all major compounds). Im a variety person hate boring stuff like SS no offence to the SS lovers.

A
Squat 3-5 x4-6
Incline/Dumbbell Bench 2-3 x6-8
Row 3 x6-8 (Barbell or T-Bar)
Barbell Curls 3x10-12
Abs 2-3 x12-15

B
DL 3-5 x3-5 (ramping/straight sets - however you progress the best)
OHP 3-5 x5-6
Lat Pull Downs 2-3 x8-10
Bench Dips 3x10-12
Abs 2-3 x6-8

C
Bench 3-5 x4-6
Leg Press 3 x6-8
Seated Cable Row 2-3 x8-10 - Give lower back a rest or if not just row
Hammer Curl 3x10-12
Abs 2-3 x10-12

Curls x 2 a week? Phaggot.

Just do SS

[joelash302]

Don't think I'm advanced enough for smolov.


Foodpr0n was nice enough to do me a routine thats look good IMO (Has all major compounds). Im a variety person hate boring stuff like SS no offence to the SS lovers.

A
Squat 3-5 x4-6
Incline/Dumbbell Bench 2-3 x6-8
Row 3 x6-8 (Barbell or T-Bar)
Barbell Curls 3x10-12
Abs 2-3 x12-15

B
DL 3-5 x3-5 (ramping/straight sets - however you progress the best)
OHP 3-5 x5-6
Lat Pull Downs 2-3 x8-10
Bench Dips 3x10-12
Abs 2-3 x6-8

C
Bench 3-5 x4-6
Leg Press 3 x6-8
Seated Cable Row 2-3 x8-10 - Give lower back a rest or if not just row
Hammer Curl 3x10-12
Abs 2-3 x10-12

What are you trying to accomplish? What is the goal of this routine?

[Andrew_S]

What are you trying to accomplish? What is the goal of this routine?

Getting bishes on their back and having a snack attack on the sack.

[thenaturalguy]

Curls x 2 a week? Phaggot.

Just do SS

pls go.

everyone on these forms are saying "omg my arms are not growing on my routine????!"
yeah, you know why they arnt growing???

BECAUSE YOU DONT TARGET THEM.

[snrygo]

pls go.

everyone on these forms are saying "omg my arms are not growing on my routine????!"
yeah, you know why they arnt growing???

BECAUSE YOU DONT TARGET THEM.

He was jokesing

[foodpr0n]

Foodpr0n was nice enough to do me a routine thats look good IMO (Has all major compounds). Im a variety person hate boring stuff like SS no offence to the SS lovers.

My original reccomendation t'was a little different for the 3x/week bros. Had squatting on the C workout instead of leg press and plain old benching again on the A workout. I like these substitutions anyway.

I'd ideally want laterals in there, but this is what provlr wants to do.

[SimonThePieman]

pls go.

everyone on these forms are saying "omg my arms are not growing on my routine????!"
yeah, you know why they arnt growing???

BECAUSE YOU DONT TARGET THEM.

Oh you!






i was jokesing as our junior friend pointed out

[JasonDB]

pls go.

everyone on these forms are saying "omg my arms are not growing on my routine????!"
yeah, you know why they arnt growing???

BECAUSE YOU DONT TARGET THEM.

That is one of the big problems with these type of routines... I feel ioslation work should be kept to a minimum in most (I hate when people accuse me of saying no routine should have many isos for any person ever) routines and there are people who can build 18"+ arms off purely compound movements, and compound movements will absolutely contribute to most of your arm growth on a balanced routine... however there are a lot of people, myself included, who struggle with arm development without some isolation focus being put on the arms. I do 3 sets of incline curls on my pull days (so 3x a week), and I do tricep isos on my push days (also 3x a week) which are currently dumbbell rolling extentions (for mine bench press). My biceps are still my worst muscle group, but given that I have torn one and use only dumbbells to keep my right from getting too much larger than my left, and I am powerlifting now it isn't a huge deal.

[Lvisaa2]

Lyle said something along the lines of 'few people know what actually training hard actually is'

Thissssssss. Your arms falling off? You about to pass out? No? Then why didn't you do another rep or 3 more sets.

Also, not enough people lift like they fking mean it. I see too many people(even in videos on this forum), that look like they are just 'lifting weights'. Nah, you are ripping that sh!t outta the ground. Jason has said it, and I avidly agree, that few things are as beneficial as a real hate for the iron.

[foodpr0n]

Thissssssss. Your arms falling off? You about to pass out? No? Then why didn't you do another rep or 3 more sets.

Also, not enough people lift like they fking mean it. I see too many people(even in videos on this forum), that look like they are just 'lifting weights'. Nah, you are ripping that sh!t outta the ground. Jason has said it, and I avidly agree, that few things are as beneficial as a real hate for the iron.

Touche!
Hate the iron - I like that.

I simply choose NOT to have a bad workout. Not happening. Crank that music, hate the iron - put in some goddamn effort!

[JasonDB]

Thissssssss. Your arms falling off? You about to pass out? No? Then why didn't you do another rep or 3 more sets.

Also, not enough people lift like they fking mean it. I see too many people(even in videos on this forum), that look like they are just 'lifting weights'. Nah, you are ripping that sh!t outta the ground. Jason has said it, and I avidly agree, that few things are as beneficial as a real hate for the iron.

Word... as much as I may toute certain types of training as superior for most individuals (ei non-genetic elite and not stacking the holy anabolic trinity)... sheer hatred and contempt for the iron will let one make good progress on even a bad program. If your goal when you walk into the gym is to kill/damage/harm the weights and take out your anger on them (in a controled manner of course) you will have a successful workout and will make progress, even if your routine isn't optimal or ideal.

[shooter1101]

So if I am on Madcows and want to add in a higher workload, what do you recommend? Currently I have accessory work of:

M - 6 sets of core work. 3 sets of weighted chins
W - 3 sets of core work
F - 6 sets of iso tri. 3 sets of iso bi

Should I add another lifting day, and take out cardio on Tu and Th? Add in other compound work into the primary lifting days?

[HevEw8]

So if I am on Madcows and want to add in a higher workload, what do you recommend? Currently I have accessory work of:

M - 6 sets of core work. 3 sets of weighted chins
W - 3 sets of core work
F - 6 sets of iso tri. 3 sets of iso bi

Should I add another lifting day, and take out cardio on Tu and Th? Add in other compound work into the primary lifting days?

If you want something harder with more volume why not try an HST program?

[JasonDB]

If you want something harder with more volume why not try an HST program?

HST can work. I did it a number of years back and saw good gains on a variation of it. However I think he is trying to develop more strength/power, hince his choice of a 5x5.

[shooter1101]

HST can work. I did it a number of years back and saw good gains on a variation of it. However I think he is trying to develop more strength/power, hince his choice of a 5x5.

You are correct sir. I want be strong and respected like the peeps in the nutmisc.

[HevEw8]

HST can work. I did it a number of years back and saw good gains on a variation of it. However I think he is trying to develop more strength/power, hince his choice of a 5x5.

Doing the HST is how I figured out that the low rep bench work isn't best for me... I was doing 225x10 rather easily but couldnt get 255x5... figure that one out!