My Novice 5x5 For Bodybuilders.

[joshwah]

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

good luck deadlifting 3x5 or 5x5 after heavy squats for 5x5.

[ottawatim]

good luck deadlifting 3x5 or 5x5 after heavy squats for 5x5.

Did you see who I quoted? I was not asking about this program but the one he wrote. Thanks though.

[getstrongorgtfo]

Damn just read the response somebody wrote to my questions. Thanks a lot man, really appreciate it. Wish I could rep.

Other questions:

Can somebody link a video of how standing presses should be done?
Should I alternate dumbbell curls with barbell curls?

Thanks!

[joshwah]

Did you see who I quoted? I was not asking about this program but the one he wrote. Thanks though.

I see...

[ottawatim]

Damn just read the response somebody wrote to my questions. Thanks a lot man, really appreciate it. Wish I could rep.

Other questions:

Can somebody link a video of how standing presses should be done?
Should I alternate dumbbell curls with barbell curls?

Thanks!

I would pick one and stay with it for progression purposes. At least for a while. I recently switched to incline db curls and prefer them over barbell

[aek427]

Sorry if I offended anyone with my post. I truly didn't mean to be disrespectful. Will find another thread.

[ltnewbie]

I would pick one and stay with it for progression purposes. At least for a while. I recently switched to incline db curls and prefer them over barbell

Since you seem to know more about this routine than, say, myself, Id appreciate it if you could help me out: I started this routine close to 3 weeks ago, and Im stalling in my lifts. However, I regretably did not take jasons advice when starting off and did not calculate my 1rm and use 70% of that for my sets. Should I go ahead and use my current 5rm's (not much improved from my old ones) and go from there?

[ottawatim]

Sorry if I offended anyone with my post. I truly didn't mean to be disrespectful. Will find another thread.

No big deal man, lots of people troll and the people here get real touchy. Myself included. Good luck.

[lrd3]

i think i see why your red...

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

[ottawatim]

Since you seem to know more about this routine than, say, myself, Id appreciate it if you could help me out: I started this routine close to 3 weeks ago, and Im stalling in my lifts. However, I regretably did not take jasons advice when starting off and did not calculate my 1rm and use 70% of that for my sets. Should I go ahead and use my current 5rm's (not much improved from my old ones) and go from there?

Man, I am just a fat, married idiot trying to get in shape and I have the ability to read a little and watch some videos. I know nothing. However..... If I were you, only three weeks in and doing it wrong from the start, I would start from scratch. Figure your 1 RM and figure your working weights and hit it hard. No harm, no foul. It's not a race anyway. You will get much better results by taking it slow and steady and doing it the right way. No shortcuts.

Just my opinion.

[ottawatim]

i think i see why your red...

C'mon man! He already apologized, no need to rub it in.

[JoelJoseph]

should the first session be easy?

[ottawatim]

should the first session be easy?

It won't push you to your limits by any means. You are working your way up on the weights. It will get hard.......real hard.

[JoelJoseph]

It won't push you to your limits by any means. You are working your way up on the weights. It will get hard.......real hard.

everything was fairly light apart from squats which seemed a real struggle. I know from past experience that if I've started heavy on first session I stall very quickly but it is 75% of my 1 rep max so follows the programme. Anyone think I should lighten the weight or just keep going?

[ottawatim]

everything was fairly light apart from squats which seemed a real struggle. I know from past experience that if I've started heavy on first session I stall very quickly but it is 75% of my 1 rep max so follows the programme. Anyone think I should lighten the weight or just keep going?

Keep going, squats will generally feel tough at a much lighter weight than you can actually lift. On my warmup with 225 today, I thought I was gonna fail on the last rep. I went on to do 330 for 3 sets of 5. Make sure your form is good and push on.

[JoelJoseph]

Keep going, squats will generally feel tough at a much lighter weight than you can actually lift. On my warmup with 225 today, I thought I was gonna fail on the last rep. I went on to do 330 for 3 sets of 5. Make sure your form is good and push on.

thanks
just to be completely sure, it is 5 working sets across isnt it?

[ottawatim]

thanks
just to be completely sure, it is 5 working sets across isnt it?

Yes, all 5 the same weight.

[JoelJoseph]

Yes, all 5 the same weight.

Thank you

[BobLoblaw357]

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

jason explains how the DL is the most taxing to the CNS (central nervous system)
basically, it's all you need
but also, if you are coming from another 5x5 (as many are) you are doing a warm up set at half your work weight,
as well as another warm up set at 75%, then the 1x5. this really is plenty if you are constantly upping your weights

Damn just read the response somebody wrote to my questions. Thanks a lot man, really appreciate it. Wish I could rep.

Other questions:

Can somebody link a video of how standing presses should be done?
Should I alternate dumbbell curls with barbell curls?

Thanks!

go to this site (without the forum) slash exercises

this is a good navig. page for searching exercises, just look below the pics of the bodies and enter your search terms
enter military standing press

Jason goes over curls in one of his videos. he prefers incline dumbbell presses or straight bar curls. or chins
i like to switch up straight bar curls and chins (which i alternate) as i feel i need the max weight possible for where i am right now
can't remember or find the video and don't have enough posts to link or i would
the reason for the dumbbell incline is that it fully works the bicep at that angle, hope that helps

EDiT - i found the video you need to enter youtube dot com slash watch?v=wjL7sjK7SbI

oh and thanks to Charlie for the help earlier

[Thaedius]

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.

That`s good to know, I may be looking to switch`em up, did the cable crunches today and honestly felt like my hip-flexors were doing the majority of the work. Perhaps I am doing them wrong at this point.

[getstrongorgtfo]

jason explains how the DL is the most taxing to the CNS (central nervous system)
basically, it's all you need
but also, if you are coming from another 5x5 (as many are) you are doing a warm up set at half your work weight,
as well as another warm up set at 75%, then the 1x5. this really is plenty if you are constantly upping your weights



go to this site (without the forum) slash exercises

this is a good navig. page for searching exercises, just look below the pics of the bodies and enter your search terms
enter military standing press

Jason goes over curls in one of his videos. he prefers incline dumbbell presses or straight bar curls. or chins
i like to switch up straight bar curls and chins (which i alternate) as i feel i need the max weight possible for where i am right now
can't remember or find the video and don't have enough posts to link or i would
the reason for the dumbbell incline is that it fully works the bicep at that angle, hope that helps

EDiT - i found the video you need to enter youtube dot com slash watch?v=wjL7sjK7SbI

oh and thanks to Charlie for the help earlier

Thank you and ottawatim.

What about doing some cardio on off days to burn some fat?

[cloudyknight]

I'm having a few squat issues. My left leg gets a tingly feeling like a spider web across my quad when I'm going down. Sometimes it happens during my warmup squats sometimes it happens during one or two of my work sets. I also have some pain in my left adductor when I'm coming up sometimes. I'm not sure if I should keep advancing with these issues. The most I've squated is 200 but I'm thinking about staying at 185 till these problems clear up. I don't know if this has anything to do with it but my left leg is shorter than my right so I put a thin board under my left side when I lift. I feel more balanced like that. All other lifts are fine.

Any advice?

[Parmezans]

BAB week here too!
Curls of justice, **** yeah!!!

umm, I mean... deadlifts... woo!

On a more serious note, I can't seem to activate lats with my rows for the life of me.
I always had trouble activating lats or "feeling it".

[DEMIZE]

has anyone seen reasonable amount of gains through the program?

i just started this today

[joshwah]

BAB week here too!
Curls of justice, **** yeah!!!

umm, I mean... deadlifts... woo!

On a more serious note, I can't seem to activate lats with my rows for the life of me.
I always had trouble activating lats or "feeling it".

Pull to the waist and do it controlled.

I could row easily 5-10kg more with a jerking motion for the 5x5 but I prefer to row a little bit stricter.

[DEMIZE]

BAB week here too!
Curls of justice, **** yeah!!!

umm, I mean... deadlifts... woo!

On a more serious note, I can't seem to activate lats with my rows for the life of me.
I always had trouble activating lats or "feeling it".

you might be bringing your bar to high, try to pull it under your belly button and squeeze,

pretty certain bb row is dependent on your tilt and where you bring the bar....and use less weight if you feel like you are just using momentum

[BennettC]

has anyone seen reasonable amount of gains through the program?

i just started this today

i did, but i got bored and moved to an upper/lower

[bravo96]

i did, but i got bored and moved to an upper/lower

how long did you run it for?

[DEMIZE]

Woot, so my squat is at 295 for 3 sets, 225 as warmups for 2 sets...5x5 of course, depth is slightly below parallel, deads i kinda messed my back up from horrid form, so it's only at 105 for a warm up, 145 for working sets as I'm doing em light.
Standing press is up to 85, which I'm happy because 2 weeks ago it was 10 pounds less and i even struggled with the bar.
Bench press though, has been the same, 145 at 163 pounds at 5'9, also tracking my weight as i'm only eating 2400 calories, eventually ill ramp it up to 2500, then 2600, then 2700, etc.
Even curls went up due to chin ups, i can also do more chin ups...and thats with a few weaks half assing allpros (i didn't like it) and going my ass at the routine...first week saw tons of strength improvement, hyperextentions kinda hurt, but i know doing them will help as im young and didn't screw my back up too too bad....

For some reason i control dumb bells better than barbells though...but ill get used to it, I'm happy with my progress, especially squat...i actually doubted my form because im almost already at double my bw.

no way this guy is squatting 295 and other lifts are that low

[DEMIZE]

i did, but i got bored and moved to an upper/lower

how long you were on it for and wat did your gains look like??