My Novice 5x5 For Bodybuilders.

[Entonis]

I see this all the time, so ill give an easy answer

DONT!!! Can you get away with adding more than 5lbs? Yes, but you are going to stall out FAST and possible hurt yourself. There is a big difference between having a hard time doing 225x5 and the next day throw on an extra 10lbs. Adding smaller weight increments allows your body to adjust properly without overloading the work. As you progress even further, you might even need to invest in micro plates (1.25lbs each, so you add 2.5lbs instead) so to keep up with linear progression and avoid consistent stalling.

Bottom line, be patient. Your not going to change overnight

Well I know that, it's obvious, but I meant to say that I can't add 5lbs because there is no way I can do it. The uni gym have 2 bars, 1 can be used for squats, DL, curls, the other one is old and looks like it's home made and the deal with weights for that bar is the same ( weights are old and fits on that bar only), so I can't add 5lbs on one bar even I would buy it. And I CANT use the newer bar for exercises I haven't mentioned. I'm basically in the dead end. Any suggestions?

[Saucen]

I know this is gonna sound weak as fuk but I've always had a weak as fuk upperbody.

Hit 125 x 5 x5 on Bench Press today.

125 x 5 is the most i've ever benched.

Gotta start somewhere I guess.

[Charlie581]

Well I know that, it's obvious, but I meant to say that I can't add 5lbs because there is no way I can do it. The uni gym have 2 bars, 1 can be used for squats, DL, curls, the other one is old and looks like it's home made and the deal with weights for that bar is the same ( weights are old and fits on that bar only), so I can't add 5lbs on one bar even I would buy it. And I CANT use the newer bar for exercises I haven't mentioned. I'm basically in the dead end. Any suggestions?

Im gonna level with you, it's kind of difficult to understand what you're asking, but i'm gonna give it a shot.
You think that adding 5lbs each session is going to be too difficult? ( i assume this is the question)
In reality, it's a reasonable amount. If you find you fail on the lift (do not get all 5x5 reps/sets) Then repeat the weight next workout. If failed a second time, reduce weight 10% and work your way back up. This goes for all the exercises.

As for the crappy equipment situation, you may want to find a new gym, or else theres not much you can do about that.

[Stev05]

Currently can't do squats due to hip flexor injury. Hip flexors hurt when i squat down to parallel. So what would you guys recommend i replace the 3x5 squats (cutting currently) with for the moment? I find leg presses to be doable. And if i do replace them with leg presses, do i keep the sets at 3x5, or increase the number of sets to 4x5,5x5,6x5 etc since leg presses are not as demanding as squats.

What do you mean by hurt? As in sharp, intense pain or do they just feel generally sore while doing them? I have hip flexor issues myself. I've been making sure to really warm them up well before squatting. I also do hip flexor specific stretches several nights a week. Check out some rehab stretches you can do for them to help with flexibility. PM me if you have any questions or want to know which ones I do specifically.

[Entonis]

Im gonna level with you, it's kind of difficult to understand what you're asking, but i'm gonna give it a shot.
You think that adding 5lbs each session is going to be too difficult? ( i assume this is the question)
In reality, it's a reasonable amount. If you find you fail on the lift (do not get all 5x5 reps/sets) Then repeat the weight next workout. If failed a second time, reduce weight 10% and work your way back up. This goes for all the exercises.

As for the crappy equipment situation, you may want to find a new gym, or else theres not much you can do about that.

Well you got it right in the last sentence. I'm concerned about 5lbs not because it's difficult, but because my uni gym equipment is pretty poor. You really don't have any other suggestion for this kind of situation? Because other gym from my uni is pretty far. Sorry for my English tho,I don't use it often .

[Charlie581]

Well you got it right in the last sentence. I'm concerned about 5lbs not because it's difficult, but because my uni gym equipment is pretty poor. You really don't have any other suggestion for this kind of situation? Because other gym from my uni is pretty far. Sorry for my English tho,I don't use it often .

Getting your own equipment or moving to a better gym. If the current gym's equipment is what concerns you then those are pretty much your only options. Sorry man

[Entonis]

Getting your own equipment or moving to a better gym. If the current gym's equipment is what concerns you then those are pretty much your only options. Sorry man

Oh well, ty tho.

[Thaedius]

p.s. i'm aware that you recommend against doing high rep work w/ the squats and deadlift due to possible injury (watched this morning's video), but why not higher reps for the supplemental stuff?

Someone else feel free to chime in and correct me if Im wrong, but I believe Jason advocates that you go with the program as is and then cut back on sets etc if the volume is too much to maintain while cutting.

The accessory work is higher rep (3x8), and if you are lifting at 65% of your 1RM for these, then 3x8 would be more then enough. If you are feeling as though those 3x8s are getting easy, its time to up your weight. There is no reason that you cannot increase your lifts while cutting.

I am certainly no expert when it comes to hypertrophy, lord knows there are too many keyboard-warriors who claim there are, but it is at present my understanding that by reducing the weight too much and doing more reps to maintain the volume you are omitting the benefits of taxing the CNS with heavy weights.

I hope this helps.

[joshwah]

Someone else feel free to chime in and correct me if Im wrong, but I believe Jason advocates that you go with the program as is and then cut back on sets etc if the volume is too much to maintain while cutting.

The accessory work is higher rep (3x8), and if you are lifting at 65% of your 1RM for these, then 3x8 would be more then enough. If you are feeling as though those 3x8s are getting easy, its time to up your weight. There is no reason that you cannot increase your lifts while cutting.

I am certainly no expert when it comes to hypertrophy, lord knows there are too many keyboard-warriors who claim there are, but it is at present my understanding that by reducing the weight too much and doing more reps to maintain the volume you are omitting the benefits of taxing the CNS with heavy weights.

I hope this helps.

This^^^

You should do the program as it is. And cut the main lifts down to 3x5 if you are cutting.

If you can't do the program as it is just don't do it.

[Thaedius]

Well you got it right in the last sentence. I'm concerned about 5lbs not because it's difficult, but because my uni gym equipment is pretty poor. You really don't have any other suggestion for this kind of situation? Because other gym from my uni is pretty far. Sorry for my English tho,I don't use it often .

Have a look online Entonis, there are pretty reasonable prices out there for micro-weight sets that you can bring to the gym and use for those 2.5-5lbs weight adjustments. Definitely worth the investment if your gym is like mine and you have to hunt down the micro weights scattered throughout the joint.

[Entonis]

Have a look online Entonis, there are pretty reasonable prices out there for micro-weight sets that you can bring to the gym and use for those 2.5-5lbs weight adjustments. Definitely worth the investment if your gym is like mine and you have to hunt down the micro weights scattered throughout the joint.

Thanks for advice, but my main problem is that I'll need to find weights that would work on old bar in the uni gym.

[Thaedius]

Thanks for advice, but my main problem is that I'll need to find weights that would work on old bar in the uni gym.

Don`t suppose you have a picture of this bar... if its an olympic bar it wont be an issue. If its not, then there must be custom sized plates on it from somewhere, perhaps investigating that manufacture may yield results.

[Entonis]

Don`t suppose you have a picture of this bar... if its an olympic bar it wont be an issue. If its not, then there must be custom sized plates on it from somewhere, perhaps investigating that manufacture may yield results.

It's not olympic bar, but i'll try my best to find custom sized plates. Thanks for advice again .

[steam308]

How much weight do I add per work out? So I can keep from stalling

[cookaymuscle]

How much weight do I add per work out? So I can keep from stalling

Have you watched the video?

[tmartin89]

How much weight do I add per work out? So I can keep from stalling

Watch the video, this is answered there.

[lrd3]

It's not olympic bar, but i'll try my best to find custom sized plates. Thanks for advice again .

get some magnets. just google the word magnet and the weight you want... i posted some pics of my magnet micro plates a few weeks ago here...
there good for any bars/weights or dumbbells

[Entonis]

get some magnets. just google the word magnet and the weight you want... i posted some pics of my magnet micro plates a few weeks ago here...
there good for any bars/weights or dumbbells

deffo thanks!

[aek427]

What do you think of this for a modified version?

MONDAY/TUESDAY

Chest/Triceps

Bench Press 5x5

Skullcrushers 3x8

Decline Dumbbell Press 3x5

Triceps Pulldown 3x8

Chest Dips 3x8

THURSDAY

Back/Biceps

Deadlift 1x5

Barbell Row 5x5

Chins 3x5-8

Bicep Curl 3x8

Hyperextension 2x10

Kneeling Cable Crunch 3x15

SATURDAY

Legs/Shoulders/Abs

Squat 5x5

Military Press 3x6

Glute Ham Raise 3x8

Lateral Raise 3x12

Calf Press 3x10

Hanging Leg Lifts 3x6

[Charlie581]

What do you think of this for a modified version?

MONDAY/TUESDAY

Chest/Triceps

Bench Press 5x5

Skullcrushers 3x8

Decline Dumbbell Press 3x5

Triceps Pulldown 3x8

Chest Dips 3x8

THURSDAY

Back/Biceps

Deadlift 1x5

Barbell Row 5x5

Chins 3x5-8

Bicep Curl 3x8

Hyperextension 2x10

Kneeling Cable Crunch 3x15

SATURDAY

Legs/Shoulders/Abs

Squat 5x5

Military Press 3x6

Glute Ham Raise 3x8

Lateral Raise 3x12

Calf Press 3x10

Hanging Leg Lifts 3x6

No.

[Thaedius]

What do you think of this for a modified version?

MONDAY/TUESDAY

Chest/Triceps

Bench Press 5x5

Skullcrushers 3x8

Decline Dumbbell Press 3x5

Triceps Pulldown 3x8

Chest Dips 3x8

THURSDAY

Back/Biceps

Deadlift 1x5

Barbell Row 5x5

Chins 3x5-8

Bicep Curl 3x8

Hyperextension 2x10

Kneeling Cable Crunch 3x15

SATURDAY

Legs/Shoulders/Abs

Squat 5x5

Military Press 3x6

Glute Ham Raise 3x8

Lateral Raise 3x12

Calf Press 3x10

Hanging Leg Lifts 3x6

lol for bro splits troll.

[brucedelaney]

What do you think of this for a modified version?

MONDAY/TUESDAY

Chest/Triceps

Bench Press 5x5

Skullcrushers 3x8

Decline Dumbbell Press 3x5

Triceps Pulldown 3x8

Chest Dips 3x8

THURSDAY

Back/Biceps

Deadlift 1x5

Barbell Row 5x5

Chins 3x5-8

Bicep Curl 3x8

Hyperextension 2x10

Kneeling Cable Crunch 3x15

SATURDAY

Legs/Shoulders/Abs

Squat 5x5

Military Press 3x6

Glute Ham Raise 3x8

Lateral Raise 3x12

Calf Press 3x10

Hanging Leg Lifts 3x6

I think you're being disrespectful to Jason by posting this in here. If you want to write a program, go ahead and write one, this thread is intended to answer questions and discus Jason's program

[stuntmanhy]

Has anyone replaced the cable crunches with something else? If so, what?

I've hit the max weight I can do at my gym on those already and am just upping the reps every time now

[missladyj]

Has anyone replaced the cable crunches with something else? If so, what?

I've hit the max weight I can do at my gym on those already and am just upping the reps every time now

I've been doing decline situps while holding a plate. Have seen Jason recommend them to people who were looking to replace the cable crunches.

[aek427]

I think you're being disrespectful to Jason by posting this in here. If you want to write a program, go ahead and write one, this thread is intended to answer questions and discus Jason's program

Can you please explain why it's disrespectful to try and incorporate his main exercises into my routine and asking advice on it?

[Stev05]

It's not olympic bar, but i'll try my best to find custom sized plates. Thanks for advice again .

Another option you could look into is chains. You can buy chains in the weight you need and add them to the bar. It's not as convenient as micro plates, but whatever it takes, right? But the magnets are a good idea if you can find those.

[ottawatim]

Can you please explain why it's disrespectful to try and incorporate his main exercises into my routine and asking advice on it?

You wrote your own program and try to discuss it in a thread about his program. Your question would be better asked in the general forum. If you are a novice you should not be changing the program. As for advice, pick a proven program.

[stuntmanhy]

I've been doing decline situps while holding a plate. Have seen Jason recommend them to people who were looking to replace the cable crunches.

Thanks, same reps I take it? Gonna give this a go on friday

[tadyz]

Can you please explain why it's disrespectful to try and incorporate his main exercises into my routine and asking advice on it?

1. Because this is thread for Jason's workout. Not yours.
2. This is strictly full body workout. Not splits. Jason said multiple times that splits doesn't work as good for novices as full body workout.
3. You can ask your question in other sections of the forum.

[ottawatim]

Can you please explain why it's disrespectful to try and incorporate his main exercises into my routine and asking advice on it?

Here's a question, why 1x5 on deadlifts? Just curious why not 3x5 or 5x5.