My Novice 5x5 For Bodybuilders.

[lrd3]

how about squats? the same weight for the whole week even thought it's 3x a week?

no add 5 lbs per work out .... watch the video on page 1

[Bruce44]

2 questions from a former powerlifter. During the bench press should we be tucking our elbows in and arching our back? Also how long should our breaks be between sets during the big 3 lifts?
I had to change to a bodybuilding routine because the 85-90% load is dangerous for me due to a disease I was diagnosed with.
Moderate 60-75% is fine but I'm not too sure if I'm supposed to use powerlifting form and long breaks.

[Hyperflux]

This may have been asked before: during a deload week, what percentage of your regular weight (on regular training days) do you do? Also, do I eat at maintenance during a deload week or keep my 20% surplus?

[SDES]

2 questions from a former powerlifter. During the bench press should we be tucking our elbows in and arching our back?

Jason personally recommends elbow tucking for shoulder safety. I'm gonna say arching your back is up to your own preference, but do whatever form/movement you think gives most power/moves most weight.

This may have been asked before: during a deload week, what percentage of your regular weight (on regular training days) do you do? Also, do I eat at maintenance during a deload week or keep my 20% surplus?

Jason has covered this in a video. He recommends to eat at maintenance during a deload - I forgot why exactly, but you're not moving enough weight to warrant a true workout, so why stick to a surplus?

Haven't started this routine yet, not sure how I will handle the volume initially, but I'm excited.

I'm thinking of doing 1-2 days of sprinting (short distance, 2mins+ rest) and/or plyometrics along with this program, mainly for the purpose of training explosiveness/CNS 'training', and whatever cardio/getting-used-to-running benefits on the side. Ideally done on a Saturday (on a M/W/F split), but possibly other rest days too. Does anyone see much benefit to this? Any recovery issues?

If anyone can give their input to this, that would be sweet. Jason recommends barbell complexes for conditioning work/doing-extra-stuff, so I'm thinking of doing this - maybe just one or none of the BB/sandbag complex days if I just wanna rest:

Mon: Workout A/B
Tue: Barbell or Sandbag Complex
Wed: Workout A/B
Thur: Barbell or Sandbag Complex
Fri: Workout A/B
Sat: Plyo & Sprints
Sun: Nothing

[JasonDB]

how about squats? the same weight for the whole week even thought it's 3x a week?

You increase the squat 5 lbs every workout until you are forced to reset. This is hard linear progression program.

Jason personally recommends elbow tucking for shoulder safety. I'm gonna say arching your back is up to your own preference, but do whatever form/movement you think gives most power/moves most weight.



Jason has covered this in a video. He recommends to eat at maintenance during a deload - I forgot why exactly, but you're not moving enough weight to warrant a true workout, so why stick to a surplus?



If anyone can give their input to this, that would be sweet. Jason recommends barbell complexes for conditioning work/doing-extra-stuff, so I'm thinking of doing this - maybe just one or none of the BB/sandbag complex days if I just wanna rest:

Mon: Workout A/B
Tue: Barbell or Sandbag Complex
Wed: Workout A/B
Thur: Barbell or Sandbag Complex
Fri: Workout A/B
Sat: Plyo & Sprints
Sun: Nothing

Good answers.

I would not run a full powerlifter arch here but some arching is fine. Elbow tuck should be 45-30 degrees for shoulder health but you do not need to be tucked in super tight... we just trying to protect the rotators. Too much tuck and too much arch you will lose some pec activation.

[heycisco01]

Thank you very much. Does that include the bent over rows? I know you are doing 65% on the B workouts than "A", but are you still going up 5lbs a week for that as well. This is a bit confusing.

[Soulforged]

Thank you very much. Does that include the bent over rows? I know you are doing 65% on the B workouts than "A", but are you still going up 5lbs a week for that as well. This is a bit confusing.

just lower 10% from weight you did on previous A da, that's at least how i do.

[Grailer]

might hybrid from all pro .

been finding that muscles are getting stronger ALOT faster than my joints and tendons are .


So will probably swap some exercises onto a 8 - 12 rep progression plan which increases weights really slowly and has alot of deloads .

And keep some exercises like squats and deadlifts on the 5x5 plan .

would this work ?

[heycisco01]

just lower 10% from weight you did on previous A da, that's at least how i do.

makes sense, thanks

[EddieFromEurope]

might hybrid from all pro .

been finding that muscles are getting stronger ALOT faster than my joints and tendons are .


So will probably swap some exercises onto a 8 - 12 rep progression plan which increases weights really slowly and has alot of deloads .

And keep some exercises like squats and deadlifts on the 5x5 plan .

would this work ?

lol, why don't you gtfo out of bodybuilding.com and make your own routines?

[lrd3]

lol, why don't you gtfo out of bodybuilding.com and make your own routines?

lol its good to have another APSB graduate over here to laugh with about this.......

[ottawatim]

Thank you very much. Does that include the bent over rows? I know you are doing 65% on the B workouts than "A", but are you still going up 5lbs a week for that as well. This is a bit confusing.

As said above, B workout is your previous A workout -10% weight for rows. You should increase your A workout weight 5 lbs each time you do the A workout.

[RayFinkle36]

What do you guys use for skull crushers? An ez curl or barbell? I've seen Jason's 2 videos and it looked like he used both.

[fabiocaptain]

What do you guys use for skull crushers? An ez curl or barbell? I've seen Jason's 2 videos and it looked like he used both.

For the logistics of my gym it is much easier to use the EZ curl bar so this is the one I use.

[heycisco01]

I wanted to know if there were a lot of people who had success with this version?

[InfernoUk]

hey guys

ive been on the routine for about a month and a half now, seems to be going well.

I just failed my squat at 108kg for the first time so will reset 10% and work up again, rest seem to be okish but close to failing almost everything now.

If i start failing most stuff is the key rest 10% and then try beat it a few days later? what happens if i max out at the same weight again, do i need to eat more or something? as im finding it hard even on a 10% reset for squat.

Another concern I had was im finding form near impossible with skull crushers, is there a good substitute I can use? My triceps are months behind my other muscles as I just cant get form right despite watching vis and trying different weights...

Thanks for any tips guys I want to fix the issues ive found over the last month or so to stop me from brick walling progress

[EddieFromEurope]

I wanted to know if there were a lot of people who had success with this version?

Success with what? Building muscle? Not sure, I've been on this program for maybe 1 month only, but strenght is going up real nice and so should muscles be growing but I need like 5-6 more months so I can compare if I built some muscle.

[rawbbbbb]

I've been using this program as an outline for my workouts for the past four weeks and wow.
I have made more strength gains than I have following my ****ty 3x10 split for three months. My dumbell press has gone up from 35's to 70's in that 4 weeks. The 5x5 has just given me the confidence to try bigger weight without the fear of burning out and snapping my **** up.
I haven't noticed any physique changes yet but it's been four weeks, I'm sure that will come with time. I get a huge pump coming out of the gym though.
Do I follow it to the T? No. Sometimes I do chest flys, lat pulls, dips, etc., but I make sure that squats, deads, OHP, and either dumbell or bar bench 5x5 is the core of my workout, and I work every muscle, every session.
Everyone's body is different. Do what the **** works for you. The core of this plan and the philosophy of this plan has worked for me.
Just wanted to say thanks

[OBigdog26]

real quick, how long is it taking you guys to finish a workout? So far it's taking me 1 hr 35 minutes. Brutal!!

[Grailer]

lol, why don't you gtfo out of bodybuilding.com and make your own routines?

Screw you , I have damaged my shoulder AC joint lifting heavy and simply wanted to continue doing this routine but swapping bench to 8-12 rep progression which will be using 10 rep max weight .

What a dick

[lrd3]

Screw you , I have damaged my shoulder AC joint lifting heavy and simply wanted to continue doing this routine but swapping bench to 8-12 rep progression which will be using 10 rep max weight .

What a dick

lets not start that same crap over here bud. you must admite jumping from one routine to another bashing and changing it (like your qualified to) makes it look a awful lot like your trolling. or trying to set the stage for "grailers body transformation routine"
if you want to run a routine than run it... if you want to make changes make them and keep them to your self. if you have a personal injury that keeps you from following a routine that you generally like. ask the OP (in this case Jason) if a sub is in order.
but to say you are going to do some thing different to stay safer. just under minds the OP ....learn to respect who's house you are in bro.
we (you and i) follow beginner / novice routines because that is what we are. to act like we are more qualified than the folks who are helping us get this started is just rude.
good luck with your goals. stick with it bud. i'm always around if you want to chat on PM....

[ShreddedManlet]

Guys could I use 2.5lb chains instead of 2.5lb plates ?

[musikguy72]

Guys could I use 2.5lb chains instead of 2.5lb plates ?

Weight is weight

[we1ghtlift3r]

About to start this routine next week! Finishing up Cycle 5 of Allpros this week. This routine looks great. Hope to make some great strength gains as well as build up a lot of mass!

[lrd3]

Guys could I use 2.5lb chains instead of 2.5lb plates ?

as long as it doesn't deload on the floor... as in= i'm guessing 2.5lb chain is just a few links and you will be lifting the hole 2.5 through out the entire range of motion.... then go for it...

[ShreddedManlet]

Thanks for the response musikguy and lrd3

[Grailer]

lets not start that same crap over here bud. you must admite jumping from one routine to another bashing and changing it (like your qualified to) makes it look a awful lot like your trolling. or trying to set the stage for "grailers body transformation routine"
if you want to run a routine than run it... if you want to make changes make them and keep them to your self. if you have a personal injury that keeps you from following a routine that you generally like. ask the OP (in this case Jason) if a sub is in order.
but to say you are going to do some thing different to stay safer. just under minds the OP ....learn to respect who's house you are in bro.
we (you and i) follow beginner / novice routines because that is what we are. to act like we are more qualified than the folks who are helping us get this started is just rude.
good luck with your goals. stick with it bud. i'm always around if you want to chat on PM....

If you cant answer my question then you arent helping me just trying to start a fight so im going to ignore you from now on .

This routine definately builds quality muscle faster than any routine imo but now I know the hard way that pushing too hard too fast leads to sheit snapping

[ottawatim]

Or maybe it was a form issue? Just a thought.

[Grailer]

Or maybe it was a form issue? Just a thought.

Yeah I removed shrugs from routine to isolate what was causing the collarbone to be tender - Im picking bench or shrugs since I was using same weight for both exercises .
It doesnt really hurt alot just tender to touch , but it could get worse since its either bone or soft tissue damage.


Anyways did workout today , increased deadlift 10 pounds . <-- keeping this to 1x5

Did Rows using 10rm 3x8 ( lower back holding me back on 5x5 ) snipping from all pros routine here so I can use same weight for a month and still make progress ( bit more volume tho 3 sets not 2 )

Press 5x5 increase 5 pounds couldnt complete all sets . Quite amazed at my progress on this lift with this program . Increased 131% ,
I started using dumbbells before starting 5x5 because my right shoulder was so weak from injury I
struggling with 10 pounds.

[ShortBrah3030]

What percentage of my deadlift 1rm should I do my 1x5s?

Say I do this for 6 weeks and I stall, could I then go into a routine like 3x3/4x3 etc. using 85%? Would that yield more hypertrophy or would just deloading for a week and coming back to the original 5x5 program be best?