My Novice 5x5 For Bodybuilders.

[tmartin89]

alright cool thanks for the reply, what do you think i should replace squats with? just walking lunges?

Probably leg press would be best if you have a leg press machine.

[HarshHK]

Probably leg press would be best if you have a leg press machine.

its a leg press MACHINE, not free weight loaded lol. it goes up to 405 max which i can do for like 20 reps, back when i squatted i could get 200 for 5 and ive probably lost leg strength since then so that shows u the correlation. it's not much weight

[tmartin89]

its a leg press MACHINE, not free weight loaded lol. it goes up to 405 max which i can do for like 20 reps, back when i squatted i could get 200 for 5 and ive probably lost leg strength since then so that shows u the correlation. it's not much weight

I'm not sure what else you could do other than lunges.

[HarshHK]

I'm not sure what else you could do other than lunges.

alright lol thanks

[Soulforged]

I'm not sure what else you could do other than lunges.

If there's anyway possible he should try to find a proper gym xD

[joshwah]

Just had best B workout so far.

Squat - 235 5x5 (my 3rd and 4th set were actually really easy which was weird)
Deadlift - 285 1x5 (315 x 5 would be easy if I didn't have to squat before! My legs were destroyed)

Hope you all nailed it too!

[Grailer]

Still loving this routine! I think it finally helped push me to the intermediate stage of my lifting. And wouldn't you know it he just posted a new video discussing some intermediate stuff. hah Tested out my maxes on the big three over the last two weeks just to see where i was at.

Squat 510x2
Dead 605 x1 (yes I used straps, no I don't feel bad )
Bench 325x2


Not too shabby for my body weight (down to 268 as of last night). I found it amazing i hit these weights on a cut. Given before I did all those i made sure the previous two days were small surplus'. Now I may go into an all out cut before I switch to intermediate. My weight goal is 220 before my birthday in June. Just wanted to get a thanks in here to Jason for the routine and all the awsome posters in this thread.

Damn nice work man , you are a machine lifting those weights .

[Flat4T]

Hey,

Im still getting clicking through my shoulder girdle when doing over head shoulder press. Im only getting it when bringing the bar back to my chest, im not getting it when im pressing up.

[Beerto]

Hey guys, ive searched the thread and found a couple posts on this but couldn't really come to a conclusion. If i can't squat at all (no squat rack in gym and can't go to any other gyms atm), should I not even bother with this program? currently doing a PPL pretty much but i want better linear strength progression with something like this. thanks

basically just wondering if I could do the program without squats (i could do db lunges or w/e but dumbbells only go up to 75 lol)

he says if you can't get access to a squat rack this program isn't for you if you can't swap gyms.

[WhiskeyRitalin]

Ok my question for you nutritional geniuses...

If I eat my maintaince calories with high protein intake, will I still put muscle on while increasing the weight?

If not, what set of increments is the best way to increase calories without putting on too much fat?

Workout B tomorrow, feeling good! Cheers

[ThankUBasedGod]

Do you guys think doing something like Yoga (specifically DDP Yoga) on my rest days would affect my recovery? I'm going through some problems right now where on training days I'll train fasted, stick to my diet and everything be cool. Then on my rest day when I'm not doing ****, 2pm hits (time I break my fast) and I'm bored and binge eat.. I know I have a psychological issue with food and Jason recommends finding out what is doing it and fixing it. I'm reading Flexible Dieting right now by Lyle Mcdonald and my diet DOES allow me to fit a snickers bar or a slice of pizza into my diet but my problem is after I eat just 1, I feel want to eat more, so I convince myself I'll eat 2 slices of pizza and just eat light later on to compensate then a hour later I crave for pizza or chocolate again and just binge eat and call it a cheat day.

One thing I'm working on is keeping myself busy on my rest days, I'm gaining strength while on my cut and want to continue to do so, so that's why I was curious if something like Yoga (especially DDP Yoga which seems to be the 'insanity' version of Yoga) should be okay on my recovery.

[tmartin89]

Ok my question for you nutritional geniuses...

If I eat my maintaince calories with high protein intake, will I still put muscle on while increasing the weight?

If not, what set of increments is the best way to increase calories without putting on too much fat?

Workout B tomorrow, feeling good! Cheers

You won't gain weight if your not in a surplus and there's no way to increase calories without putting on too much fat. If you take your bulk slow and lift heavy you won't gain too much fat, the key is to take it slow. You may get some noob gains though, but if your bulking (eating at a surplus) you will gain weight.

[mscriven]

Hey guys, ive searched the thread and found a couple posts on this but couldn't really come to a conclusion. If i can't squat at all (no squat rack in gym and can't go to any other gyms atm), should I not even bother with this program? currently doing a PPL pretty much but i want better linear strength progression with something like this. thanks

basically just wondering if I could do the program without squats (i could do db lunges or w/e but dumbbells only go up to 75 lol)

Dumb bell squats? Jefferson squats?

[joshwah]

Dumb bell squats? Jefferson squats?

You can't get heavy enough with db's

[WhiskeyRitalin]

You won't gain weight if your not in a surplus and there's no way to increase calories without putting on too much fat. If you take your bulk slow and lift heavy you won't gain too much fat, the key is to take it slow. You may get some noob gains though, but if your bulking (eating at a surplus) you will gain weight.

I'm gonna have to bulk slow... I mean my only problem is that i spent 5 months running and getting my weight down from 14 stone to 11 stone... and I don't want to put it back on after all the hard work, would you say 200 calories extra per day is adequate?

[cookaymuscle]

I'm gonna have to bulk slow... I mean my only problem is that i spent 5 months running and getting my weight down from 14 stone to 11 stone... and I don't want to put it back on after all the hard work, would you say 200 calories extra per day is adequate?

It's all about trial and error dude. Give 200 a try and track your weight gain. If it is too fast, knock back the calories and continue to track weight.

I come from a similar same situation as you. I went from 14 stone to 12 from running and lifting. Now I'm trying to build past 14 stone without a belly

Don't worry, you won't put another 3 stone back on overnight. Just track your weight often and adjust your macros as required.

[BennettC]

Ok my question for you nutritional geniuses...

If I eat my maintaince calories with high protein intake, will I still put muscle on while increasing the weight?

If not, what set of increments is the best way to increase calories without putting on too much fat?

Workout B tomorrow, feeling good! Cheers

yes you can build muscle without "bulking" and getting fat. amazing isnt it

[BennettC]

I'm gonna have to bulk slow... I mean my only problem is that i spent 5 months running and getting my weight down from 14 stone to 11 stone... and I don't want to put it back on after all the hard work, would you say 200 calories extra per day is adequate?

i would say 200 wouldnt hurt you, but id recommend those calories coming from fat

[joshwah]

yes you can build muscle without "bulking" and getting fat. amazing isnt it

Yeah you can but it's almost not worth it.

Just going to hurt your strength gains and your muscle gains sitting at maintenance and trying to recomp forever.

[dohste]

Stalled on my bench press - so my sets were 5, 5, 5, 4, 3... But I'm switching to the cutting routine next week, so suppose since there's only three sets in the cutting routine I'll continue incrementing... ?

[McWinning]

To those who "resetted" during this workout

how exactly do you do that? simply move the weight back and rework your way up? or Keep the same weight for multiple days?

I just got my squat to 225 it wasn't that bad but I feel my form is off due to feeling it in my lower back. Im thinking of doing this weight for couple more days..Or am I suppose to lower it back down to say 190 and work my way back up?

[dohste]

To those who "resetted" during this workout

how exactly do you do that? simply move the weight back and rework your way up? or Keep the same weight for multiple days?

I just got my squat to 225 it wasn't that bad but I feel my form is off due to feeling it in my lower back. Im thinking of doing this weight for couple more days..Or am I suppose to lower it back down to say 190 and work my way back up?

You increase the weight each workout by a small amount (e.g. 2.5 kg). Eventually you'll stall, so for example you'll only complete 5, 5, 5, 4, and 3 reps. You then attempt this same weight once more on the next workout (just to be sure you didn't just have a bad day the last workout). If you stall again then you reduce the weight by 10% or so and again make small increments each session. Hopefully this time you'll stall at a slightly higher weight, and repeat...

That said it's completing 5 sets of 5 reps with correct form that counts. If you're only managing it by sacrificing form then you're past where you should reset.

[abalenger]

Would this routine work for someone who just finished up 5 cycles of allpro's beginner routine?

[lrd3]

Would this routine work for someone who just finished up 5 cycles of allpro's beginner routine?

i would say = perfect
i did just under 5 cycles of all pro before coming here. well i finished my heavy day on my 5th cycle and took a 2 day rest and started this. so really i just skipped light and med day of my last cycle....
its a good transaction. from that to this. AP really gets your form down and builds a desent base for a total newb. than you can really hammer home with this. AP is rep increase program were this is weight increase program... once you have good form and a decent base. the added isolation's of this program really start to show in the mirror...
good luck

[lrd3]

any one having trouble updating there body space pics? i cant get my "after" pic to load up....
it lets me preview the pic and description. but then after that it never showed up?

[JoelJoseph]

Any issue with starting too light?
For the routine for squats I've set my 5 rep max as 120, so am beginning at 100kg but I have squat 170 recently, although at a different gym.
SO really what I am trying to say is, for someone who CAN squat 170kg for 1 rep, but begins with 100kg during the submaximal run up, would it have any bad affect other than taking extra time to work up to my true 5 rep maxes?

If that makes sense at all..

[WhiskeyRitalin]

Hey,

Im still getting clicking through my shoulder girdle when doing over head shoulder press. Im only getting it when bringing the bar back to my chest, im not getting it when im pressing up.

I was getting clicking in my shoulders when doing bench press until I corrected my form, I would advise doing shoulder mobility exercises and just getting your form perfect till the clicking isn't a problem anymore.

[WhiskeyRitalin]

Any issue with starting too light?
For the routine for squats I've set my 5 rep max as 120, so am beginning at 100kg but I have squat 170 recently, although at a different gym.
SO really what I am trying to say is, for someone who CAN squat 170kg for 1 rep, but begins with 100kg during the submaximal run up, would it have any bad affect other than taking extra time to work up to my true 5 rep maxes?

If that makes sense at all..

Imo, it's probably a better thing because you can get your form right before you start going really heavy, progress will probably be better in the long run aswell because your form will be better. Results may not be as quick as you expect at first though, that's the only thing I'd say! Still 100kg is a good starting point and more than my starting point.

[brucedelaney]

Imo, it's probably a better thing because you can get your form right before you start going really heavy, progress will probably be better in the long run aswell because your form will be better. Results may not be as quick as you expect at first though, that's the only thing I'd say! Still 100kg is a good starting point and more than my starting point.

I'd like to echo this response. It's always better to start lighter... you'll likely jump right past your previous 5 rep max when you get to it just like a reset. My last reset got me 30lbs past my previous 5RM and I expect this time I should get right past my max again.

[Johnny778877]

Has anyone been doing squats and ur thigh muscles just like freeze up and become really tight? I only got thru 2 sets and could barely sit down my legs were so stiff i tried waiting like 10-15 mins before my next set but it didnt help and i failed on my first rep, i stretched and everything before and was able to break a pr in deadlifts about 5 min after.