My Novice 5x5 For Bodybuilders.

[lrd3]

Set the catch bars just below your lowest point on the squat, so that if you fail you just have to let yourself go a little lower and crawl back. Humiliating as hell, but effective

funny when i read your OP i misread it as humbling not humiliating..
there's definitely some thing humbling about it....
just keep killing bud

[sajor]

I found myself taking a couple breathes before going down on my squats & delaying going down by seconds , any other way I would fail,am I cheating myself doing it this way. I rest 2 min between sets,upped my calories by 150 as of 3 days,i think its all good as long as im progressing, any thoughts

[Stev05]

BAB week for the win!

Traveling last week for work has screwed my diet up, lost a pound instead of gaining one. Time to get focused again.

[ottawatim]

So close to meeting my first two strength goals. Wanted two plates on bench reps and three plates on squat reps. Nailed the squats and up to 325 lbs. my next "A" workout I am supposed to move up to 225 lbs. for bench. Feel good about it too. My next goal is 400 lbs. on deadlift. I'm about 50 lbs away though. Never thought I would get here this quick. 185 lbs was the most I had benched before starting this program and that was a max for 1 rep.

Edit: BAB Week checking in.

[ejWU21]

BAB crew checkin in.....lets get after it

[NotADeltaBravo]

For those that have graduated from hyper-extensions to good mornings, what rep/set scheme are you using?

I've been going 3x8, but lately it's starting to feel as if workout A is more taxing on my lower back than B is due to squats (305), BB row (185), and good mornings (185), and really even BB shrugs to a degree (300).

Should I switch to 2x10 on good mornings?

Thanks in advance.

[52Lewis20Reed]

For those that have graduated from hyper-extensions to good mornings, what rep/set scheme are you using?

Wait, are you supposed to switch to good mornings in this routine?

[ottawatim]

Wait, are you supposed to switch to good mornings in this routine?

You do not have to, no. It is an alternative to hyperextensions.

[ottawatim]

For those that have graduated from hyper-extensions to good mornings, what rep/set scheme are you using?

I've been going 3x8, but lately it's starting to feel as if workout A is more taxing on my lower back than B is due to squats (305), BB row (185), and good mornings (185), and really even BB shrugs to a degree (300).



Should I switch to 2x10 on good mornings?

Thanks in advance.

I do 3x10 but I am on the cutting version. Not sure on the as written program.

[tadyz]

Squat 20 - 65kg
Deadlift 20 - 80kg
OHSP 20 -37.5kg
BP 20 - 60kg
BBCurls 20 - 30kg

5MR's before | current (been running this program for about 4 months)

Squat 50kg - 95kg
Deadlift 50kg - 100kg
Bench 45kg - 75kg

Great job both of you! It's good to know that there is more people like me who started this program weak, kept with it, and now are getting stronger. That's inspiring. No one else in my gym does full body workouts, squats are also very rare.

Next goal - bodyweight squat!

[Charlie581]

Just did this for the first time, Workout A......damn

[Neezaa]

I've been doing this for a about 2 weeks now. I like it.

I have a question though, I don't feel sore at all... What does this mean? Of course my muscle groups are tired, but no DOMS.

[Charlie581]

I've been doing this for a about 2 weeks now. I like it.

I have a question though, I don't feel sore at all... What does this mean? Of course my muscle groups are tired, but no DOMS.

Feeling DOMS after lifting sessions does not mean progression necessarily, in-fact one should prefer not feeling it especially when on a 3 full body split. Basically your body has gotten used to the frequency and it is nothing to worry. Now, if you don't feel tired coming out of the workout, maybe it might be time to up the weights?

[Soulforged]

I've been doing this for a about 2 weeks now. I like it.

I have a question though, I don't feel sore at all... What does this mean? Of course my muscle groups are tired, but no DOMS.

it means you'r doing it right

for more info

[Neezaa]

Feeling DOMS after lifting sessions does not mean progression necessarily, in-fact one should prefer not feeling it especially when on a 3 full body split. Basically your body has gotten used to the frequency and it is nothing to worry. Now, if you don't feel tired coming out of the workout, maybe it might be time to up the weights?

I definitely feel tired. I was just wondering about DOMS. The other day I did some glute isolation (so I could better focus on squat form) and got DOMS but not really any time else.

[Charlie581]

I definitely feel tired. I was just wondering about DOMS. The other day I did some glute isolation (so I could better focus on squat form) and got DOMS but not really any time else.

Watch the above video about Delayed Onset Muscle Soreness. In fullbody splits, you most likely will not experience it often as all muscle groups are repeatedly trained throughout the week. And just as well, there is nothing to worry about not having DOMS, and the focus should be on upping the weights on the bar.

[Neezaa]

it means you'r doing it right

for more info

Mind = blown. Thanks!

[joshwah]

BAB crew checking in!

3 weeks in

Squats 100kg -> 110kg
Bench 62.5kg -> 70kg
Deadlift 120kg -> 135kg
OHP 45kg -> 50kg
Rows 60kg -> 70kg

Feelsgoodman.jpg

[ottawatim]

Since everyone is posting their beginning and current numbers I thought I would post mine too. Started on December 30th. Here goes in lbs.........

Squat 245>325
Bench Press 155>220
BORs 125>195
Deadlifts 255>355
Standing Presses 95>135

[kgretel]

So close to meeting my first two strength goals. Wanted two plates on bench reps and three plates on squat reps. Nailed the squats and up to 325 lbs. my next "A" workout I am supposed to move up to 225 lbs. for bench. Feel good about it too. My next goal is 400 lbs. on deadlift. I'm about 50 lbs away though. Never thought I would get here this quick. 185 lbs was the most I had benched before starting this program and that was a max for 1 rep.

Edit: BAB Week checking in.

definitely feel the same way. just hit 200 lbs on my bench and 250 lbs on my squats, my goal is also 2 and 3 plates so I'm getting there! seems like you had some awesome gains just like me doing this program

[Whiteboii]

I just can't progress like i want to....
Since starting this program about 3 months ago, my squat has gone up about 40 pounds, deadlift maybe 20 pounds, row maybe 20 pounds , press about 20 pounds and bench almost none.

Sure i'm getting stronger but it's REALLY slow. My bench has been the same for almost 2 months now. And today my deadlift dropped almost by 40 pounds for some reason. My diet is set, my sleep is good and i follow the routine. But i'm not getting the gains i want. My predicted tdee is 2900 and atm i'm eating 3500 calories. I get 8 hours of sleep almost every night and everything else seems good. Could this programs just not be for me? Any other thoughts? Thanks.

[Charlie581]

I just can't progress like i want to....
Since starting this program about 3 months ago, my squat has gone up about 40 pounds, deadlift maybe 20 pounds, row maybe 20 pounds , press about 20 pounds and bench almost none.

Sure i'm getting stronger but it's REALLY slow. My bench has been the same for almost 2 months now. And today my deadlift dropped almost by 40 pounds for some reason. My diet is set, my sleep is good and i follow the routine. But i'm not getting the gains i want. My predicted tdee is 2900 and atm i'm eating 3500 calories. I get 8 hours of sleep almost every night and everything else seems good. Could this programs just not be for me? Any other thoughts? Thanks.

How long have you been lifting?
Are your macro's in their preferred ranges?
Have you tried deloading or bumping your weights back 10% and working back up?
Are you properly benching? In 3 months bench should have gone up

Theres a lot of variables that need to be covered to account for stalling and before bailing on the routine

[heycisco01]

Most lifts I'm only adding 2.5LBS per session some I'm addin 5.... I started out on the full blown program but when I knew I wasn't recovering for the next workout I changed to the cutting version of the program.

Thanks for the prompt response. What's your rest time - still 3-5 min?

[Chad31275]

How long have you been lifting?
Are your macro's in their preferred ranges?
Have you tried deloading or bumping your weights back 10% and working back up?
Are you properly benching? In 3 months bench should have gone up

Theres a lot of variables that need to be covered to account for stalling and before bailing on the routine

How long should you "reload"??

[Charlie581]

How long should you "reload"??

Its called a Deload, not reload LOL But normally no more than 1-2 weeks after an extended time on a routine.
Jason has a video about it i believe

/watch?v=Q4n3JE2GpBE

[BigVic92]

What's up BAB crew?!

Does anyone have tips on doing hyperextensions with more than a 45lb plate? It's becoming more of a struggle to get a hold of the weight than it is to lift it.

[Spacew00t]

I prefer to do dumbell rows rather than barbell rows. I just feel it in my back MUCH more when I do dumbell and I am able to use a much heavier load(because I've been doing them).
Should I continue to do barbell rows or switch to dumbbell? I figure it doesn't really make too much of a difference and it's just personal preference at this point, but I'd like to hear your thoughts on it.
Sorry if it's already been covered.

[bravo96]

I prefer to do dumbell rows rather than barbell rows. I just feel it in my back MUCH more when I do dumbell and I am able to use a much heavier load(because I've been doing them).
Should I continue to do barbell rows or switch to dumbbell? I figure it doesn't really make too much of a difference and it's just personal preference at this point, but I'd like to hear your thoughts on it.
Sorry if it's already been covered.

just follow the routine as written. 5x5 db rows will not be as productive.

[SDES]

Left hip felt funny while squatting last week (program A), felt fine immediately afterwards. Day after - left hip starting to feel sore, now bodyweight squats sorta hurt there.

Do I just continue doing upper body work during injurymode? Anything I can do for legs at all besides leg curls/extensions? (my gym only has a leg curl machine and leg press btw, no leg extension). Obviously I do not want to be aggravating the injury, but I don't wanna lose 2 meny gainz either

I do Pendlay rows with this program, and I found that my hips were fine during the pulls.

[SDES]

What's up BAB crew?!

Does anyone have tips on doing hyperextensions with more than a 45lb plate? It's becoming more of a struggle to get a hold of the weight than it is to lift it.

For hyperextensions, I use a dumbbell and grip the bar tight with one hand, overlap and support with the other hand - let the DB be vertical throughout the lift and hold it towards your chin/face.

I've seen some guys hold the DB horizontally with each palm under the sides, but I personally wouldn't do it this way.