My Novice 5x5 For Bodybuilders.

[Tal106]

Hey Jason, I'm starting your routine on Monday and I really like the look of it.
I had been doing variations of SS for a while and I realized that was wrong, and apparently your routine is better for hypertrophy so I think that's why I want to switch.

Anyway, I wanted to know, since I was doing 3x5 and I'm switching to 5x5 would you recommend I take off a bit of weight on my current lifts or continue at the same weight?
Also, is 2-3 mins rest per set enough or what time would you recommend?

Thank you bud, looking forward to starting this routine and seeing results

Edit: By variations of SS I mean SS with stuff I added in, but since you know what you're doing I'll probably get better results

[JasonDB]

Hey Jason, I'm starting your routine on Monday and I really like the look of it.
I had been doing variations of SS for a while and I realized that was wrong, and apparently your routine is better for hypertrophy so I think that's why I want to switch.

Anyway, I wanted to know, since I was doing 3x5 and I'm switching to 5x5 would you recommend I take off a bit of weight on my current lifts or continue at the same weight?
Also, is 2-3 mins rest per set enough or what time would you recommend?

Thank you bud, looking forward to starting this routine and seeing results

Start with the percentages of your maxes (which you can work out using an online calculator based on your current work sets) I prescribe in the video. 3-5 for the 5x5s, 1-2 for the 3x8s some people need less some people need more. If you can work with 2-3 go ahead and do that.

Enjoy and keep us up to date. Also guys anyone with progress pictures on teh routine send them my way so I can put them up on the ICF ******** page. Thanks.

[simoxeh]

Is it okay to do push ups and ab work on days off

[JasonDB]

Is it okay to do push ups and ab work on days off

Perfectly acceptable just don't do brutal amounts of them. Low resistence type things like that are fine. Band work, foam rolling, active recovery, light ab work, light bodyweigh stuff is all fine on your off days here.

[simoxeh]

Perfectly acceptable just don't do brutal amounts of them. Low resistence type things like that are fine. Band work, foam rolling, active recovery, light ab work, light bodyweigh stuff is all fine on your off days here.

Thanks for the quick response

[FruitSupernova]

Reset get tighter and learn to press a bit more towards your feet rather than letting the bar drift above your face, which is what it sounds like you are describing.

Do you mean on the way up? I have noticed drifting when the weight is heavy and thats usually when I fail..., you think Im trying to cover the lateral distance too early during the press?

[Johann257]

Started this week, feels good
Current major lifts
120kg Squat
75kg bench
45kg press
75kg bb row (no cheat)
140kg deadlift

I'm doing this on a cut. You answered me a few pages back that I should lower my volume to 3X5 for major lifts and 2X8 for the others. My question is if I can do more sets on those numbers should I increase my number of sets back up to 5X5 and 3X8 or should I increase weight?

I've casually read most of this thread which has answered a lot of my other questions. I don't think this has been asked, but very sorry if it has.

I know I asked this already but I think you missed my post.

[JasonDB]

Do you mean on the way up? I have noticed drifting when the weight is heavy and thats usually when I fail..., you think Im trying to cover the lateral distance too early during the press?

Yeah you are letting the bar drift out of your ideal bar path and the instability you describe generally happens on a power-style bench when you let the bar drift up. If you are fairly new to benching with the bar low on the chest still and had been messing with doing it high on the chest, incorrectly for safety, you might be settling back into your old bar path as soon as you break it off the chest once you start to get fatigued. You have to practice doing it correctly until it sets into your muscle memory and replaces the old bad habit.

Started this week, feels good
Current major lifts
120kg Squat
75kg bench
45kg press
75kg bb row (no cheat)
140kg deadlift

I'm doing this on a cut. You answered me a few pages back that I should lower my volume to 3X5 for major lifts and 2X8 for the others. My question is if I can do more sets on those numbers should I increase my number of sets back up to 5X5 and 3X8 or should I increase weight?

I've casually read most of this thread which has answered a lot of my other questions. I don't think this has been asked, but very sorry if it has.

I know I asked this already but I think you missed my post.

Increase the weight. If you can add weight to all those lifts slowly while cutting you're a step ahead of the game and as a novice you are very likely to see some recomposition and muscle gain even though you are losing weight if you are getting stronger.

[LeeTage]

How long do you reccomend to run this program for?

[JasonDB]

How long do you reccomend to run this program for?

As long as you like. A novice can milk it for a year and an intermediate could add deloads and weak point training to the volume and use it for another year again. Or you could run it for 3 months then change to something else if you are bored with it.

[LeeTage]

As long as you like. A novice can milk it for a year and an intermediate could add deloads and weak point training to the volume and use it for another year again. Or you could run it for 3 months then change to something else if you are bored with it.

Thanks Jason just came back from a holiday so ill take a progress pic in the morning and come back in 3months + to show pics.

[Tal106]

Does doing 5 sets have a bigger impact on hypertrophy than say SS which only does 3 sets?
Thanks again

[FruitSupernova]

Yeah you are letting the bar drift out of your ideal bar path and the instability you describe generally happens on a power-style bench when you let the bar drift up. If you are fairly new to benching with the bar low on the chest still and had been messing with doing it high on the chest, incorrectly for safety, you might be settling back into your old bar path as soon as you break it off the chest once you start to get fatigued. You have to practice doing it correctly until it sets into your muscle memory and replaces the old bad .

The last bench session was stressful to where my left shoulder is unnaturally sore. Im scared for the rotator cuff, as the bar path was poor despite tucking the elbows. I think a weeks break will be good for me.
Thank you for the advice Jason, I will make every effort to get it right.

[garardn01]

Hey Jason, was wondering if I could switch in SLDL anywhere, but the volume is already good. Would switching out Hyperextensions for SLDL be acceptable?

[snrygo]

Does doing 5 sets have a bigger impact on hypertrophy than say SS which only does 3 sets?
Thanks again

yes. the volume is 66% higher

[Drt59]

Manu (PBateman2) said I should post there here for you guys in my log... so I present to you a 5x5 based program for the novice (1st year of serious training) bodybuilder to build both a size and strength foundation with balanced development.



Progressive overload, resets, technique basic points are covered in the video:

Ice Cream Fitness Novice 5x5 Fullbody

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Skullcrusher 3x8
Chins 3x5-8
or Striaght Bar/Incline Curl 3x8
Hyperextention 2x10
Kneeling Cable Crunch 3x10-20

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Barbell Row 5x5 -10%
CGBP 3x8
Straight Bar or Incline Curl 3x8
Kneeling Cable Crunch 3x10-20

Enjoy and feel free to ask questions, however many of them may be answered in the video.

I was curious since im new to this 5x5 if this could work for myself who is trying to gain weight, or is a 5x5 for people losing weight?

[jollygenies]

I can't wait to do this after doing SS on/off for the past few months.

What makes me most excited about it is the 5x5 work sets instead of 3x5. This routine seems much better for BB with added volume. Can't wait, thanks Jason!

[jollygenies]

A different program. Mine is not suitable for back to back training. Is someone forcing you a gun point to lift back to back? LoL



My program if done the way I break it down, including benching and overhead pressing in the manner I prescribe, then balanced chest development should not be an issue.

Hey Jason my question was similar to that one... I always did bench press and nothing else as a younger teen 13-15. I benched like 4 times a week and nothing else really, my doctor also says I've got Gyno so I've got the droopy man boob look. Would doing your program as written help balance it out or would you recommend another chest accessory lift??

[JasonDB]

Hey Jason, was wondering if I could switch in SLDL anywhere, but the volume is already good. Would switching out Hyperextensions for SLDL be acceptable?

I have you squating every other session with an ME deadlift every 4-5 days. I think as a novice level bodybuilder SLDL's done with any degree of intensity on this program is going to bury your capacity to recover and potentially lead to overuse injuries if not careful.

I was curious since im new to this 5x5 if this could work for myself who is trying to gain weight, or is a 5x5 for people losing weight?

5x5 is one of the oldest successful bodybuilding methods for bulking. Guys were getting huge and strong on 5x5s before protein powders, creatine and the leg press machine existed.

I can't wait to do this after doing SS on/off for the past few months.

What makes me most excited about it is the 5x5 work sets instead of 3x5. This routine seems much better for BB with added volume. Can't wait, thanks Jason!

You are most welcome. The extra volume will be noticable after running a minimalist protocol like SS but you will see a difference in the mirror. I put up a before and after on the ICF ******** page of a guy bulking and 8 weeks in who posted here.

http://www.********.com/IceCreamBodybuilding?ref=stream

[Turbs]

Just started bulking so I figured I'll give your program a go. Just wanted to confirm a couple things. Is it ok to switch up flat bench to incline somedays or do you suggest sticking to only flat? Also might be a dumb question but will DB bench do just fine somedays? (don't always have a spot for BB bench).

[JasonDB]

Just started bulking so I figured I'll give your program a go. Just wanted to confirm a couple things. Is it ok to switch up flat bench to incline somedays or do you suggest sticking to only flat? Also might be a dumb question but will DB bench do just fine somedays? (don't always have a spot for BB bench).

If you want to gain size more slowly in your upper body go ahead and do that.

Why specifically do you not always have a spotter? Do you train at home? If so how are you doing squats without some type of rack? I don't personally ever use spotters, I don't trust people I trust steel with a rated weight capacity. If you are at the gym if there is not another adult male in the weight room gym staff will spot you often, if they will not change gyms.

[Turbs]

If you want to gain size more slowly in your upper body go ahead and do that.

Why specifically do you not always have a spotter? Do you train at home? If so how are you doing squats without some type of rack? I don't personally ever use spotters, I don't trust people I trust steel with a rated weight capacity. If you are at the gym if there is not another adult male in the weight room gym staff will spot you often, if they will not change gyms.

Alright I'll stick to BB then. I train at my university gym, but its pretty empty at 6 am. Its cool though I've typically always done BB bench without a spot just figured it might be safer as my weight goes up, but Im usually pretty good at gauging if I have a rep left or not. One other question about off days, is it fine to throw in some forearm, light abs and calves work maybe even some rear delts? Or is this going to hurt my lifts. Sorry for the noobish questions just never done a 3day per week full body program before.

[JasonDB]

Alright I'll stick to BB then. I train at my university gym, but its pretty empty at 6 am. Its cool though I've typically always done BB bench without a spot just figured it might be safer as my weight goes up, but Im usually pretty good at gauging if I have a rep left or not. One other question about off days, is it fine to throw in some forearm, light abs and calves work maybe even some rear delts? Or is this going to hurt my lifts. Sorry for the noobish questions just never done a 3day per week full body program before.

If they are kept in moderation those minor muscles being worked should not impact your progress as they tend to play roles as support muscles more in your major lifts.

If it is pretty quiet there and they have a power rack bench in the power rack. I do almost my entire routine inside the rack personally. However I specifically selected a PL gym that has 4 racks out of the 7 or 8 gyms in my town.

[Turbs]

If they are kept in moderation those minor muscles being worked should not impact your progress as they tend to play roles as support muscles more in your major lifts.

If it is pretty quiet there and they have a power rack bench in the power rack. I do almost my entire routine inside the rack personally. However I specifically selected a PL gym that has 4 racks out of the 7 or 8 gyms in my town.

Ok thanks a lot for the reply's. Theres only 2 power racks so it might be iffy benching in there, but depending on the day I might be able to fit it in. Will post picture and lift progress in a few months.

[Spimman]

Alright I'll stick to BB then. I train at my university gym, but its pretty empty at 6 am. Its cool though I've typically always done BB bench without a spot just figured it might be safer as my weight goes up, but Im usually pretty good at gauging if I have a rep left or not. One other question about off days, is it fine to throw in some forearm, light abs and calves work maybe even some rear delts? Or is this going to hurt my lifts. Sorry for the noobish questions just never done a 3day per week full body program before.

Not sure about your equipment, but my bench press rack has to lower hooks that can be used to catch the weight if a full rep cannot be done. I do everything except 1 rep max bench press with no spotter (and I don't do this very often).

[PGRAYMAN]

Hey everyone, I just wanted to put up a progress report for the compound exercises. I just finished day 1 of week 5. I will post progress photos after I finish week 6

Exercise------Starting Weight-------Current Weight (weight used for 5x5, not 1rm)

Bodyweight----179------>185
Squat-----185---->245
DL-----185---->220
Bench Press----150---->170
BOR------120---->150
BB Shrugs-----180---->200
OHP----80---->115

[JasonDB]

Hey everyone, I just wanted to put up a progress report for the compound exercises. I just finished day 1 of week 5. I will post progress photos after I finish week 6

Exercise------Starting Weight-------Current Weight

Bodyweight----179------>185
Squat-----185---->245
DL-----185---220
Bench Press----150---->170
BOR------120---->150
BB Shrugs-----180---->200
OHP----80---->115

Awesome. I'll post them up on the ICF ******** page after you post them. Edit your face out if you don't want it seen.

[Tal106]

Hey again
I was going to start today and I'm just having a look through what I'm doing today and I'm wondering can I use the trap bar in my gym for the shrugs rather than the barbell and still receive the same workout if not better?
thank you

[JasonDB]

Hey again
I was going to start today and I'm just having a look through what I'm doing today and I'm wondering can I use the trap bar in my gym for the shrugs rather than the barbell and still receive the same workout if not better?
thank you

It would not be better, I would say equal. Most gyms do not have a trap bar so I did not list it as an option.

[Tal106]

It would not be better, I would say equal. Most gyms do not have a trap bar so I did not list it as an option.

alright, i'll go for the trap bar because i dont think i could shrug as much weight with a barbell thus my workout might be hindered a bit

thank you Jason, looking forward to starting my routine today! just got to see the hyperextensions and cable crunches and i'm set