My Novice 5x5 For Bodybuilders.

[KobiDC]

Really enjoying the routine, however, due to time issues during school I may not be able to run it when school starts again.

Could I split the workout in 2 parts, with one session being the big lifts and the second being accessories? (on the same day.)
Etc:
1PM: Squat, Bench, Row 5x5's.
4PM: Skullcrushers, Curls, etc.

[douglasmich]

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

I will do it until I get a 2 plate bench then il up back to 3 on 1 off

[tg0]

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

Hahaha that's the reply I was hoping for. I'm gonna add 500 calories to my surplus, I'm doing a progress log on this so I will check back to show off my gains hopefully. Cheers !

[lrd3]

Hahaha that's the reply I was hoping for. I'm gonna add 500 calories to my surplus, I'm doing a progress log on this so I will check back to show off my gains hopefully. Cheers !

yah young bro..... you are about a inch shorter than me and just a few pounds less than i am now.... but about 20 years younger(lol) i wish i were smart enough to get in on this when i was your age.... and stick to it....
good luck

[lrd3]

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 .

Jason has left calfs and forearms up to us.... i do calf raises right after my squats ... usually 2 or 3sets of 10 - 12 reps with the bar bell positioned just as it is when i squat.....

[GiveMeMySpace]

Do you have a group to join dude?

[EugeneDaMachine]

What exercise can i do instead of the hyperextention am not able to do it at my gym

[EddieFromEurope]

Every workout it is getting harder and harder to get down on my knees to do cable crunches. Weight is getting too heavy.

[nickreds3]

My grip strength is pretty weak which prevents me from going heavy on shrugs. When I use an alternate grip, I have much better control over the bar. Does an alternate hit the traps fairly equally? If an alternate grip is okay, should I alternate over hand and under hand after each set?

[tmartin89]

My grip strength is pretty weak which prevents me from going heavy on shrugs. When I use an alternate grip, I have much better control over the bar. Does an alternate hit the traps fairly equally? If an alternate grip is okay, should I alternate over hand and under hand after each set?

You should get some straps, worked really well for me.

[Boss9315]

I'm interested in doing this 5X5 program but have some questions.
I had knee surgery a few months ago, so I'm not able to squat or deadlift. Does anyone know if this routine would still be optimal to do with subsitute exercises? If so, what could I do to replace them? Really appreciate it, thanks.

[BennettC]

I'm on week 3 now and I'm doing hyperextensions with a 45lb plate. Should I start increasing the weight using dumbbells or move to good mornings?

[Stev05]

I'm interested in doing this 5X5 program but have some questions.
I had knee surgery a few months ago, so I'm not able to squat or deadlift. Does anyone know if this routine would still be optimal to do with subsitute exercises? If so, what could I do to replace them? Really appreciate it, thanks.

This routine will definitely not be optimal without two of the major compounds. Squat being probably the single most important lift in this program. You're going to have a tough time doing any major leg lifts this soon after knee surgery.

You should first and foremost talk with your doctor before you do any program. Even lifts like rows and overhead press could potentially put stress on your knees. Make sure your doctor clears you for things like that, because you don't want to delay your recovery.

I'm sure if you're cleared to do the other lifts you would still see good results with your upper body.

That's my take on it, but Jason or someone else can correct me if I'm wrong.

[EddieFromEurope]

You should get some straps, worked really well for me.

imo you should use chalk instead and train that grip. I know that when I first started deadlifting my forearms were killed and I couldn't grip anything else after them, but not they have been strenghtened, but still getting stronger.

[tmartin89]

imo you should use chalk instead and train that grip. I know that when I first started deadlifting my forearms were killed and I couldn't grip anything else after them, but not they have been strenghtened, but still getting stronger.

Most gyms nowadays don't allow chalk though.

[Boss9315]

This routine will definitely not be optimal without two of the major compounds. Squat being probably the single most important lift in this program. You're going to have a tough time doing any major leg lifts this soon after knee surgery.

You should first and foremost talk with your doctor before you do any program. Even lifts like rows and overhead press could potentially put stress on your knees. Make sure your doctor clears you for things like that, because you don't want to delay your recovery.

I'm sure if you're cleared to do the other lifts you would still see good results with your upper body.

That's my take on it, but Jason or someone else can correct me if I'm wrong.

Yea, that's what I thought too. thanks.

[musikguy72]

My grip strength is pretty weak which prevents me from going heavy on shrugs. When I use an alternate grip, I have much better control over the bar. Does an alternate hit the traps fairly equally? If an alternate grip is okay, should I alternate over hand and under hand after each set?

Lower the weight, build to heavy while building your grip strength as well. Unless you don't want to build grip strength for some reason.

[McWinning]

Im aware abs are made in the kitchen but Is anybody doing extra core work? Im thinkning about doing more abs maybe on my off days??

any suggestions? I feel my core is lacking

[seanm123]

Is there any benefit to adding incline bench press to either the A or B workout? Is there any harm to adding incline bench press to either the A or B workout? Thanks.

[garardn01]

Is there any benefit to adding incline bench press to either the A or B workout? Is there any harm to adding incline bench press to either the A or B workout? Thanks.

Just starting out? Not worth it. Been going for a while? Add it at the end of Workout A if you can handle the volume. But the chest in a relatively compact muscle, and doing bench presses correctly will give the whole pec a pretty good workout. I've been doing the 5x5 for ~7 weeks now and working out on a off for a few years (8 months solid this time around) and I still have yet to add Incline. I want to, but by the time I finish my workout I'm pretty toasted.

[jjv101]

Even though I have been doing this routine for a little over a week, I can already notice some slight differences in my body. Loving this program so far, only thing I tweaked a bit was I added in doing some standing calf rises if I am feeling up to it at the end of the work out!

After coming off this from doing all pro for a 2 cycles I am glad I made the switch, I like having the goal of getting a slightly higher weight each day. Even though some of my weights are still low, im eating right (tracking calories, fats, carbs and proteins) and sticking to a strict 5lb increase on exercises (except deadlift, today I jumped 10lbs)

[jsp16]

How long would it take to see any gains? Like a month?

[seanm123]

Just starting out? Not worth it. Been going for a while? Add it at the end of Workout A if you can handle the volume. But the chest in a relatively compact muscle, and doing bench presses correctly will give the whole pec a pretty good workout. I've been doing the 5x5 for ~7 weeks now and working out on a off for a few years (8 months solid this time around) and I still have yet to add Incline. I want to, but by the time I finish my workout I'm pretty toasted.

Thanks. I was thinking of adding incline bench press to the B workout simply because the A workout already includes flat bench press.

[Ampedlift]

Can anybody show me some transformations of people on this routine?

[NotADeltaBravo]

Can anybody show me some transformations of people on this routine?

Before: \____/

After: \ o o /

[EddieFromEurope]

How long would it take to see any gains? Like a month?

I'll say - like half a year?

[jsp16]

I'll say - like half a year?

got'cha......first day of working out using this routine.....feels like hell on your body....but i enjoy it ......should do this until september....

[DeltaCharlie75]

Before: \____/

After: \ o o /

Lol- quality.

[JasonDB]

People asking about core work... if you feel your core is not strong enough on your squats and deadlifts you NEED more and I mean heavy core work not this 20 rep stuff.

As for grip questions:

[BennettC]

Jason, yu missed my question! On hyperextensions, should I continue using a 45lb plate for a while or can I progress heavier using dumbbells?