My Novice 5x5 For Bodybuilders.

[ghepardo]

Oh I wasn't srs about Yoga classes, just like looking at women bending over. If you lose weight with that much food than ask in Nutrition section because I only know in theory that you need to eat more to gain, eat less to lose. I'm myself bloating like **** at 21% BF, so not much of a nutrition expert, just happy to be able to add 10 lbs per week on squats.

I think I'll have to go another round at the Nutrition section (and I thought that I've had that nutrition thing done & forgotten)
I'm at 19.x% bf..(using my electronic calculator) sooo... let's see

One other thing about... is that this program, it does have squats/barbell row everyday... but strange that it doesn't have bench press everyday ?
(unless close grip bench press counts as a 100% chest exercise?)

well, I'll leave that question about Yoga to see if so other people can answer it

I've been doing this program for 4 months, I have seen astronomical gains. However these workouts take me around 75 minutes. My lunch is now 50-55 minutes that I can spend in the gym. Should I do more of a split push/pull program? Or should I go to a 3x8? I need help consolidating this program a little bit, I can go 5 days a week, instead of just three, what do you recommend?

don't know about program consolidation... you'll have to wait for more answer
but I'm very interested in seeing progress pictures for 4 months

[Litres]

I've been doing this program for 4 months, I have seen astronomical gains. However these workouts take me around 75 minutes. My lunch is now 50-55 minutes that I can spend in the gym. Should I do more of a split push/pull program? Or should I go to a 3x8? I need help consolidating this program a little bit, I can go 5 days a week, instead of just three, what do you recommend?

My workouts on this program is 3++ hours long. 75 mins seems a bit on the short side. If this program does not suit you time wise, perhaps you could do this

http://www.youtube.com/watch?v=j4OfxhbRxmA

Workouts are generally 45 minutes. And it's appropriate for a beginner. Just don't do any of the optional exercises.

[ghepardo]

Lol I'm not gonna stop running this program until I reach 2/3/3 on my bench/squat/RDL.

My workouts on this program is 3++ hours long. 75 mins seems a bit on the short side. If this program does not suit you time wise, perhaps you could do this

http://www.youtube.com/watch?v=j4OfxhbRxmA

Workouts are generally 45 minutes. And it's appropriate for a beginner. Just don't do any of the optional exercises.

litre... how long have you been in this program, and what was your start/finish weight

[Living4Health]

I'm going to be starting this program for tomorrow, the only problem I have is because I workout from home I cant do 'Barbell Squats', I have a bench, barbell with heavy weights but I don't have a power rack so theres no way for me to hoist up heavy barbells onto my shoulders.

Could I do dumbell squats to replace this? like holding heavy dumbells by my side or maybe even goblet squats? I understand barbells are far superior but I can only do what I can do since I don't have a power rack. Or are they any other good mass builders for legs that can be done from home?

thanks

[Kenshinhimora]

I'm going to be starting this program for tomorrow, the only problem I have is because I workout from home I cant do 'Barbell Squats', I have a bench, barbell with heavy weights but I don't have a power rack so theres no way for me to hoist up heavy barbells onto my shoulders.

Could I do dumbell squats to replace this? like holding heavy dumbells by my side or maybe even goblet squats? I understand barbells are far superior but I can only do what I can do since I don't have a power rack. Or are they any other good mass builders for legs that can be done from home?

thanks

Bulgarian split squats + lunges.

[tazui1982]

I'm going to be starting this program for tomorrow, the only problem I have is because I workout from home I cant do 'Barbell Squats', I have a bench, barbell with heavy weights but I don't have a power rack so theres no way for me to hoist up heavy barbells onto my shoulders.

Could I do dumbell squats to replace this? like holding heavy dumbells by my side or maybe even goblet squats? I understand barbells are far superior but I can only do what I can do since I don't have a power rack. Or are they any other good mass builders for legs that can be done from home?

thanks

The problems with anything other than barbell squat is that you won't be able to hit your posterior chain effectively once the weight gets to around 200 lbs, which at your body weight could be anywhere within 2-3 months, and in OHP case as well if you are blessed with super human upper body strength. So you might consider killing something to get some money for a rack or go to the gym because this program actually works around you squatting 3x a week.

[Living4Health]

Bulgarian split squats + lunges.

Would these really be more effective than Dumbell Squats going ass to the grass? especially the lunges.

[Living4Health]

The problems with anything other than barbell squat is that you won't be able to hit your posterior chain effectively once the weight gets to around 200 lbs, which at your body weight could be anywhere within 2-3 months, and in OHP case as well if you are blessed with super human upper body strength. So you might consider killing something to get some money for a rack or go to the gym because this program actually works around you squatting 3x a week.

OHP's are not a problem I can do them seated. Yeah I see what you're saying with the squats, I will definately be buying a power rack in the future as I have already spent a decent amount of money building a home gym since all my local gyms are crappy (only smith machines etc.)

[Blacklac]

Ive continued this program through the last 6 weeks of a mini cut and kept it exactly how it is outlined. I didnt drop back to the 3x8 for the main lifts. I have actually maintained all my strength and actually improved on a few lifts since I started my cut. Just to note, I had a years work of gym time prior to starting this routine, so it's most likely not "noob gains".

I wouldn't be so quick for people using this, who are cutting, to jump on the "cutting version". Keep pushing that heavy a$$ weight.

[seanfl02]

Ive continued this program through the last 6 weeks of a mini cut and kept it exactly how it is outlined. I didnt drop back to the 3x8 for the main lifts. I have actually maintained all my strength and actually improved on a few lifts since I started my cut. Just to note, I had a years work of gym time prior to starting this routine, so it's most likely not "noob gains".

I wouldn't be so quick for people using this, who are cutting, to jump on the "cutting version". Keep pushing that heavy a$$ weight.

I agree as I have had the same results. I am in my 8th week of a cut though still running the original program.

[SamSix]

trying to get my friend on this routine and his traps are overdeveloped compared to his chest/delts. can he do without the shrugs and maybe just do 3x8 lateral raises?

[EddieFromEurope]

guys... what the hell. This chit is so killing my motivation - cliffs below

-OHP 110 lbs 5x5 for first time
-Fail the next weight
-Fail the decreased weight (99 lbs)

brb deloading a deload.

Also, deadlift doesn't seem to go up at all. This is seriously demotivating because if I progress, I immidiately regress.

[andy3168]

after coming from a cut I would say I am currently "lite" skinny fat.I have some fats left around the lower abdomen and some on the chest. The big question is:Can I gain muscles on a cut from this program? As long as I meet my protein requirements,have little carbs in the morning,veggies on all my meals, will I be gaining muscles? Bulk would mean gaining fat as well, but should I go with it? I know JasonDB's program can be brutal for someone cutting.

Also, if I want to cook at home(all I need is brown rice/veggies/chicken) what should I buy to cook these cheap?I will be taking classes for summer, so I plan on cooking everything in 1 day and storing it for the week.A complete cook noob here,if anyone can help me out,it would be helpful.

I feel like if I don't push myself now I will never start working out


EDIT:you can also name some cheap foods I can get that doesn't require cooking,as long as i meet my calorie needs and gaining I am happy!!

My TDEE is around 2500-2600

[phrog801]

guys... what the hell. This chit is so killing my motivation - cliffs below

-OHP 110 lbs 5x5 for first time
-Fail the next weight
-Fail the decreased weight (99 lbs)

brb deloading a deload.

Also, deadlift doesn't seem to go up at all. This is seriously demotivating because if I progress, I immidiately regress.

Yeah i have similar issues with OHP sometimes i can do it fine other times i cant but i think this is due to dietary factors i.e not eating enough came out of work so last month has been a pain buying enough food. Litres yeah im the same workout A takes me about 2-3 hours but workout B is about 2 hours.

[ItsTWEEkS]

I'm starting my 3rd week of intermittent fasting on this program, though I did switch to 3x5 at the end of the first week because because I took a huge hit in strength trying to do the full version at a -30/-10 cut, I wasn't recovering I guess. The strength came back after a couple days.
I've gotten use to fasting and working out while fasting already. Its no problem, just the first few workouts were weird.

Of course if your still bulking while intermittent fasting do the full routine, takes about 2 hours once the weights get heavy and about around 1.5-2 hours once you start hitting resets (you won't have to rest as long on the exercises you are resetting on)

I'm actually taking less calories, anywhere from 300-500 calories less than maintenance. I'm trying to maintain the little muscle I have, it's summer and I'm trying to lose body fat. No one wants me to get on PHAT, everyone says to do this routine since I wont benefit from PHAT. What is your opinion??

[tmiddled]

Hi guys,

I started this routine last Monday. I knew I wouldn't be able to workout on Monday, so I did Sunday instead (so I did Monday, Wed, Fri, Sun). I will then get back to the routine on Wed. Is it OK to be changing up the days a little bit? Because of my work/play schedule, I won't always be able to do Mon, Wed, Fri. Would I have been better off just skipping the workout on Monday and just having 4 days rest?

As long as I don't ever train 2 days in a row, and not have too many 2 rest days it is flexible, or not?

[Nosepull]

Hi guys,

I started this routine last Monday. I knew I wouldn't be able to workout on Monday, so I did Sunday instead (so I did Monday, Wed, Fri, Sun). I will then get back to the routine on Wed. Is it OK to be changing up the days a little bit? Because of my work/play schedule, I won't always be able to do Mon, Wed, Fri. Would I have been better off just skipping the workout on Monday and just having 4 days rest?

As long as I don't ever train 2 days in a row, and not have too many 2 rest days it is flexible, or not?

It's fine. I've trained two days in a row, it won't kill you and neither will missing a day.

[andy3168]

after coming from a cut I would say I am currently "lite" skinny fat.I have some fats left around the lower abdomen and some on the chest. The big question is:Can I gain muscles on a cut from this program? As long as I meet my protein requirements,have little carbs in the morning,veggies on all my meals, will I be gaining muscles? Bulk would mean gaining fat as well, but should I go with it? I know JasonDB's program can be brutal for someone cutting.

Also, if I want to cook at home(all I need is brown rice/veggies/chicken) what should I buy to cook these cheap?I will be taking classes for summer, so I plan on cooking everything in 1 day and storing it for the week.A complete cook noob here,if anyone can help me out,it would be helpful.

I feel like if I don't push myself now I will never start working out


EDIT:you can also name some cheap foods I can get that doesn't require cooking,as long as i meet my calorie needs and gaining I am happy!!

My TDEE is around 2500-2600

Any replies/advice to this?

[Kenshinhimora]

Any replies/advice to this?

You seem to have a few misconceptions, I would suggest you read a guide that I wrote:

https://docs.google.com/document/d/1...idTay597oc/pub

[andy3168]

You seem to have a few misconceptions, I would suggest you read a guide that I wrote:

https://docs.google.com/document/d/1...idTay597oc/pub

If I do this program for 6 months a cut,I should gain muscles still without gaining too much fat(since I am a beginner). I guess I should make sure I meet my protein needs,eat clean and lift.

[BuffMaltese]

I'm actually taking less calories, anywhere from 300-500 calories less than maintenance. I'm trying to maintain the little muscle I have, it's summer and I'm trying to lose body fat. No one wants me to get on PHAT, everyone says to do this routine since I wont benefit from PHAT. What is your opinion??

I'm no expert and as far as I know you wouldn't benefit from PHAT on a deficit. Do the 3x5 2x8 version of this routine. They say the best thing on the cut is to 1) get your diet in line 2) Lift heavy (3-5 rep range) to keep up strength (or possibly improve on it)

So the cut version of this program fits that criteria.

[Mikolash]

I agree as I have had the same results. I am in my 8th week of a cut though still running the original program.

I'm also on 3rd week of cutting and still doing the original. Made PRs on OHP, Bench (both), Chins, Skulls. Lost a little on Squat, Deadlift, and Rows, but I have overhauled my form on those 3 recently.

[Mrpb]

Impressive Litres. Looking good.

Can you tell us your begin stats (weight and lifts) and your lifts now?

Also do you have a before pic?

Litres, can you answer these questions please?

[BBlifestyleFTW]

I know people here arnt a fan of changing the routine and specially if your a novice cause as jason said, you dont know wtf your doin. So go ahead and critique the changes ive made.

Workout A:
5x5 squats
5x5 bench press
5x5 BOR
3x8-10 Dumbell shrugs (if i use good form i can still use dumbells, feels way better than bb shrugs, once ive outgrown the 50kg ill change, also on some of the exercises you'll se me using dubble progression its because i can micro load so to progressive overload i add reps)
3x8-10 dips (tricep version)
3x5-8 chins
2x10-15 hyperextensions
3x8-12 Side laterals supersetted with reardelt dumbell flies
1-15-20 calf raises till failiure
3x10-20 Standing cable crunches (feel it more in my abs than kneeling, also kneeling cable crunches puts presure on my elbow tendonitis and it hurts)
2-10-20 Obleek twist on a machine that really targets the internal obleeks, wanna get them lines bigger

Workout B:
5x5 squats
1x5 Deadlift
5x5 OHP
3x2-12 Pullups
3x8-10 Incline Barbell bench press
3x8-10 WG cable rows (pulling to lower chest to focus on upper back thickness)
3x8-10 CGBP
3x8-10 BB Curls
3x10-15 Wrist curls supersetted with reverse dumbell curls (realy wanna hit forearms)
3x10-20 Standing cable crunches

Are the changes ive made bad or are they ok? Takes like 2-2 1/2 hour to finish the workouts. So another question ive got is since your doing squats the first 30 minutes, you arny hitting legs again, which means you arnt hitting legs again for 1 1/2- 2 hours, without getting in any protein, is this bad or is it ok? Thanks

[BBlifestyleFTW]

I've been doing this program for 4 months, I have seen astronomical gains. However these workouts take me around 75 minutes. My lunch is now 50-55 minutes that I can spend in the gym. Should I do more of a split push/pull program? Or should I go to a 3x8? I need help consolidating this program a little bit, I can go 5 days a week, instead of just three, what do you recommend?

are the gains clearly noticable? In your expirience, imagine this. My shirts are slightly loose and not tight, do you think that bulking on this routine for another 2 1/2 months will make me fill them out?
Also it only takes u 75 minutes? This means you prolly arnt going heavy enough, the first 3 5x5 exercises take around 90 minutes cause i have to rest 5 minutes between sets in order to be able to complete the next set. If you are only able to workout 50 minutes a day change program.

[Nosepull]

I know people here arnt a fan of changing the routine and specially if your a novice cause as jason said, you dont know wtf your doin. So go ahead and critique the changes ive made.

Workout A:
5x5 squats
5x5 bench press
5x5 BOR
3x8-10 Dumbell shrugs (if i use good form i can still use dumbells, feels way better than bb shrugs, once ive outgrown the 50kg ill change, also on some of the exercises you'll se me using dubble progression its because i can micro load so to progressive overload i add reps)
3x8-10 dips (tricep version)
3x5-8 chins
2x10-15 hyperextensions
3x8-12 Side laterals supersetted with reardelt dumbell flies
1-15-20 calf raises till failiure
3x10-20 Standing cable crunches (feel it more in my abs than kneeling, also kneeling cable crunches puts presure on my elbow tendonitis and it hurts)
2-10-20 Obleek twist on a machine that really targets the internal obleeks, wanna get them lines bigger

You replace skullcrusher with dips - skullcrushers work the long head of the triceps, but dips don't. If you don't like skullcrushers for whatever reason, overhead extensions are a better replacement.

Everything else is just adding in extra stuff, which is your business. If you have heavy enough dumbbells to do shrugs with, go wild.

Workout B:
5x5 squats
1x5 Deadlift
5x5 OHP
3x2-12 Pullups
3x8-10 Incline Barbell bench press
3x8-10 WG cable rows (pulling to lower chest to focus on upper back thickness)
3x8-10 CGBP
3x8-10 BB Curls
3x10-15 Wrist curls supersetted with reverse dumbell curls (realy wanna hit forearms)
3x10-20 Standing cable crunches

I'm going to let somebody more knowledgeable than me chime in on the pullups - I don't like the idea of switching rows for pullups as they are two very different movements, but rows in workout B are somewhat minor anyway. And you do have cable rows.

I don't think you need the extra bench press, though. Adding forearm stuff is fine.

Also, it's "obliques".

[seanfl02]

guys... what the hell. This chit is so killing my motivation - cliffs below

-OHP 110 lbs 5x5 for first time
-Fail the next weight
-Fail the decreased weight (99 lbs)

brb deloading a deload.

Also, deadlift doesn't seem to go up at all. This is seriously demotivating because if I progress, I immidiately regress.

What did you start out at? OHP is going to normally be the first lift you stall at

[BBlifestyleFTW]

You replace skullcrusher with dips - skullcrushers work the long head of the triceps, but dips don't. If you don't like skullcrushers for whatever reason, overhead extensions are a better replacement.

Everything else is just adding in extra stuff, which is your business. If you have heavy enough dumbbells to do shrugs with, go wild.




I'm going to let somebody more knowledgeable than me chime in on the pullups - I don't like the idea of switching rows for pullups as they are two very different movements, but rows in workout B are somewhat minor anyway. And you do have cable rows.

I don't think you need the extra bench press, though. Adding forearm stuff is fine.

Also, it's "obliques".

ait so replace dips with rope overhead extension, reason i took out rows on B is cause i dont feel like it is a great exercise (for me) and it doesnt focus on width as much as pullups or pulldowns do, also with cable rows i can realy focus on my upper back, and no its obleekques... Please take an inglish lesson b4 telling me how to spell

[Litres]

Litres, can you answer these questions please?

Post 9182, you missed it lol?

[Nosepull]

ait so replace dips with rope overhead extension, reason i took out rows on B is cause i dont feel like it is a great exercise (for me) and it doesnt focus on width as much as pullups or pulldowns do, also with cable rows i can realy focus on my upper back, and no its obleekques... Please take an inglish lesson b4 telling me how to spell

Uh, ok bro, do whatever.