My Novice 5x5 For Bodybuilders.

[brucedelaney]

Usually people have to move onto 3x5 or 1x5 because they have to keep deloading due to over training .

"A 27y old male weighing 185lb will usually have to switch to Madcow after reaching the 300lb Squat
(remember to switch from SL5x5 to 3x5 and 1x5 first). The lighter/heavier you are, the sooner/later the switch to Madcow."

Check out this link
http://stronglifts.com/madcow-5x5-training-programs/

You do realize that you're posting in a thread for Jason's Novice 5x5 Bodybuilding program and not a Strong Lifts Thread right? Because you're giving answers that suggest you think you're in the Strong Lifts thread. If you do realize it then you're just straight up being rude to Jason. While the advice that you're giving is 100% accurate for someone running SL 5x5, it's not what would likely be recommended by Jason.

I would think that if the OP is squatting 325 at 170lbs which is nearly 2x BW that he should be looking at an intermediate program to lift on if his Becnh press and deadlift were in comparable ranges. That Being Said, Jason does have an intermediat/advanced program on his youtube channel which is linked in his signature. The other option would be to look at other intermediate options which one of this was linked by Grailer.

Lastly, if his squat is still progressing and he feels his Bench and Deadlift still need some more work, IMHO, I would think the volume he's getting from squatting 3x5@325 would be more then adequate to continue on Jason's Program with that minor adjustment.

[52Lewis20Reed]

I need some help here...

I failed the 135 bench for the second f***ing time! I don't know if it's all mental because I'm benching with plates on each side but it gets me so pissed. I can do 5x5 130 with ease (maybe struggling a little on a few reps) but I can't even get 1 full set of 135. Should I try to do 45 on each side by stacking a 25 and 2 10s?

[lrd3]

I need some help here...

I failed the 135 bench for the second f***ing time! I don't know if it's all mental because I'm benching with plates on each side but it gets me so pissed. I can do 5x5 130 with ease (maybe struggling a little on a few reps) but I can't even get 1 full set of 135. Should I try to do 45 on each side by stacking a 25 and 2 10s?

lol... i actually just gave in to this theory a few weeks back.... my experience was = if it is in your head = your head still knows what it weighs..
just go for the 10% de-load..... jmho

[Saucen]

Adding calves everyday wouldn't be a big deal, right?

Seems like the only thing I really want/need to add. Just 2-3 heavy sets of calf raises.

[Soulforged]

Adding calves everyday wouldn't be a big deal, right?

Seems like the only thing I really want/need to add. Just 2-3 heavy sets of calf raises.

yea you can,I added 4x10 on A and B

[dohste]

I'm very reluctant to change this program at all, but with my deadlifts gradually becoming more of a challenge I "feel" my lower back more when doing the rows as well - even with the lighter weight.

It also just got me thinking that we've a lot of rowing work to build thickness, but not much to build width. Granted Jason mentions in his video he keeps the rows because they're always worth having. But considering they're in workout A, and only in the B workout at a reduced weight, I can't help but feel that it's an ideal place to have maybe wide-grip pull-ups, or even lat pull-downs (prefer pull-ups, but the pull-downs do lend themselves better to progression).

As I said I'm reluctant to deviate from whats set out, but wouldn't mind hearing some opinion on it...

[Ribsbrah]

There are chin-ups in workout A i tend to take a wider grip. That was one of the options we had curls or chins... rock out the chins bro

[WhiskeyRitalin]

I'm very reluctant to change this program at all, but with my deadlifts gradually becoming more of a challenge I "feel" my lower back more when doing the rows as well - even with the lighter weight.

It also just got me thinking that we've a lot of rowing work to build thickness, but not much to build width. Granted Jason mentions in his video he keeps the rows because they're always worth having. But considering they're in workout A, and only in the B workout at a reduced weight, I can't help but feel that it's an ideal place to have maybe wide-grip pull-ups, or even lat pull-downs (prefer pull-ups, but the pull-downs do lend themselves better to progression).

As I said I'm reluctant to deviate from whats set out, but wouldn't mind hearing some opinion on it...

I just do pull ups anyway like 3 sets of 8 (If I'm not destroyed after the workout) as I spent my money on a bar so I'm gonna use it

[dohste]

There are chin-ups in workout A i tend to take a wider grip. That was one of the options we had curls or chins... rock out the chins bro

Yeah I saw that and I took chins over curls from day 1. But since that's a replacement for a bicep exercise I use a narrow width "chin-up" grip and don't really feel like it counts towards the lats that much... I'd have normally done wide grip pull-ups, but since they're less intense on the biceps I've been sticking with the chin-ups

[dohste]

I just do pull ups anyway like 3 sets of 8 (If I'm not destroyed after the workout) as I spent my money on a bar so I'm gonna use it

Yeah adding them in is an option alright. Although the sessions are already stretching the time I've got as it is...

[mbison2000]

Nice

Another reason for using 5's is listed in this article.



Being able to recover faster will allow you to attack the muscles again faster, which means your weekly volume will go up.

[abalenger]

you are correct, it's been asked before, and usually the answer is to use the thread search tool but since I know this off the top of my head since I've answered it at least a dozen times the video addressing it is on page 30, post number 881

You're Welcome....

Thanks! I appreciate your help.

[Saucen]

First week is done. Not a fan of the 3 day thing versus my normal 5 just feels weird. But I know it's a better system than the poverty routine I was running so I'll stick to it. Guess I'll get used it but would like to figure something out for Tues/Thursday even if just cardio but I hate cardio, lol.

[7V64]

it is already answered by lrd3, dont bump. FFS the cutting question is answered 4 posts after yours. I hope your not so lazy in the gym.

Ok, so that's only 2/5 questions answered hence why I reposted. I apologize for leaving in those ones that were answered, but I'm still looking for answers for 1,4 and 5.

[Soulforged]

Ok, so that's only 2/5 questions answered hence why I reposted. I apologize for leaving in those ones that were answered, but I'm still looking for answers for 1,4 and 5.

1,yes
4,5x5 3-5 min ,3x8 1-2min
5,its not mandatory but most people use overhand

[Saucen]

Ok, so that's only 2/5 questions answered hence why I reposted. I apologize for leaving in those ones that were answered, but I'm still looking for answers for 1,4 and 5.

A bunch of questions:
1) Does the going up 5 lbs each workout (or trying to and if you fail, reset to the lower weight) apply to squats too? I ask because there are squats in every workout rather than every other workout.
2) I have to do around half an hour on average of biking each day for transportation purposes, should I modify the sets/reps/weight for squats at all?
3) I plan on using this while bulking, but I want to try cutting again in a few months. Is there a modification of this routine meant for cutting?
4) How much rest between sets of the same exercises, and between exercises?
5) What grip for barbell rows?

1) Yes, squats 5lbs each time.
4) Don't think there's a set time... so idk.
5) Pretty sure it's both overhand.

[cookaymuscle]

First week is done. Not a fan of the 3 day thing versus my normal 5 just feels weird. But I know it's a better system than the poverty routine I was running so I'll stick to it. Guess I'll get used it but would like to figure something out for Tues/Thursday even if just cardio but I hate cardio, lol.

I originally thought the same as you. But now I'm doing squats 3 times a week near my Max it's safe to say there is NO WAY I'd be able to do any form of cardio. It'd just burn my legs out.

[OBigdog26]

What's up errybody! Failed squats for the first time. Only got 245x4 on fourth set. Pretty much felt like crap afterwards and it affected the rest of my workout. For those that have been through it, you know what I mean. For those that haven't, it's inevitable. Just push through it, it's a mental as well as a physical game. Now, go tear up some iron!!

[throwawayname]

Using this since December 2012 and went from 159lbs to 180lbs (eating hard), used to be around 140lbs 2 years ago with 1 or 2 small meals a day..
Got some good gains out of this and will continue this for a while.

[lrd3]

started this 5x5 Oct 5th. i was weighing in at 170 after a 34 pound cut on another routine. (AP)
started re-comping my diet. and slowly turned it up from there. at one point i found i had gone a little over board with a surplus so i tuned it down. i found out that diet is a balancing act = and my balence is getting better but still needs work
first pic is me at 170 down from 214
second pic is me at 200 flat from 170
i took the pic last month and i'm now at 204 but around same BF ;(

[cloudyknight]

I got my squats to 200 5x5 then I did my deadlift warmups but couldn't move my work set. Even though it was a repeat weight my legs were too shot to daedlift after the squats. Is this expected to happen sometimes? I've been on the program for 3 months.

[lrd3]

I got my squats to 200 5x5 then I did my deadlift warmups but couldn't move my work set. Even though it was a repeat weight my legs were too shot to daedlift after the squats. Is this expected to happen sometimes? I've been on the program for 3 months.

how was your rest time? did you over due your warm up?
did you not get any reps on the full weighted deads?
1 make sure your diet is set for your goals
2 make sure your sleep is optimal
3 be sure you are resting enough between sets ans different exercises.
4 a failed lift is just a failed lift = don't beat your self up about it. progressive overload is designed to do just that.
follow basic protocol and keep plugging away. de load when it comes time.

[otehblasian]

I'm pretty sure this has been answered before, but do chinups increase lat width just as much as pullups even if there's more bicep recruitment? i'd really appreciate any answers.

[Soulforged]

I'm pretty sure this has been answered before, but do chinups increase lat width just as much as pullups even if there's more bicep recruitment? i'd really appreciate any answers.

I heard that lat width/thickness exercises are just a myth,but I know the truth as much as you :P

[rorschachsaysno]

I decided to change the routine a little for more delt action

no changes to Workout A

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Chins 3x8
CGBP 3x8
Lateral Raises 3x10
Rear Delt 2x10

[Soulforged]

I decided to change the routine a little for more delt action

no changes to Workout A

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Chins 3x8
CGBP 3x8
Lateral Raises 3x10
Rear Delt 2x10

you need abs

[rorschachsaysno]

you need abs

Squats and Deadlifts hit abs, crunches are done on Workout A with Squats.

[Grailer]

While the advice that you're giving is 100% accurate

Okay

[7V64]

If I BARELY got the last rep of the last set of bench press, should I go up in weight and then go down 10% if (most likely when) I fail, or just do another workout with the same weight?

[joshwah]

If I BARELY got the last rep of the last set of bench press, should I go up in weight and then go down 10% if (most likely when) I fail, or just do another workout with the same weight?

I'd do another workout at the same.