My Novice 5x5 For Bodybuilders.

[Jumpjump]

How close to my form does your form look?

Not close at all, I used an EZ curl bar and my hands were nearly touching on the inner grip. I'd bring the bar behind my head and then pushed away from my body instead of bring it to the front of my face like you did in the video. I'll go to the gym tomorrow and try your form with a straigth bar and see how it goes. Thanks

[softpounder]

It is difficult for me to assess something like this over the internet. Do you have a phisiologist who can make suggestions on squat technique for your issue? My advice outside of this would be take is very very slow and careful if you use my program and master your squat technique to textbook perfect before you start loading up the ...

Thanks for reply. My family physician recommends that I go low weight on squats and do high back or front squats. As for barbell shrugs, he said it's better to go dumbbell instead. Will that affect my gains? I can only shrug 32.5lbs anyway...

[JasonDB]

Thanks for reply. My family physician recommends that I go low weight on squats and do high back or front squats. As for barbell shrugs, he said it's better to go dumbbell instead. Will that affect my gains? I can only shrug 32.5lbs anyway...

It will effect your gains due to having to work with much lighter loads but it will not completely inhibit them. It is better to protect yourself from injury and live with slower gains considering your situation.

[Aynom]

Don't know why I never inquired, but I've always assumed by Deadlift you're referring to a regular deadlift and not stiff-legged, yes?

[JasonDB]

Don't know why I never inquired, but I've always assumed by Deadlift you're referring to a regular deadlift and not stiff-legged, yes?

Correct. Deadlift means a regular deadlift.

[Adrian77]

That isn't a rotator cuff issue or we would not see redness there. This is either a muscle pull or you have hit your shoulder on something and bruised the muscle without realizing it. Reduce weight for now, use ibuprofen (topical if you can get it) and RICE.

http://en.wikipedia.org/wiki/RICE_(medicine)

Ibuprofen is not advised because it slows the healing of injured muscles, tendons, ligament, and bones by inhibiting the production of prostaglandins responsible for collagen production. So you won't be in pain but it will take much longer to be back to normal again.

Painkillers also blunt the body’s response to exercise at a deeper level. Normally, the stresses of exercise activate a particular molecular pathway that increases collagen, and leads, eventually, to creating denser bones and stronger tissues. So if you think you are growing slow now, you will be growing even slower after.

For the same reason people should avoid using them to deal with their DOMS.

[bigpinch]

ibuprofen is not advised because it slows the healing of injured muscles, tendons, ligament, and bones by inhibiting the production of prostaglandins responsible for collagen production. So you won't be in pain but it will take much longer to be back to normal again.

Painkillers also blunt the body’s response to exercise at a deeper level. Normally, the stresses of exercise activate a particular molecular pathway that increases collagen, and leads, eventually, to creating denser bones and stronger tissues. So if you think you are growing slow now, you will be growing even slower after.

For the same reason people should avoid using them to deal with their doms.

wtf!
Now mild pain relievers will make your muscles grow slow!

[Adrian77]

wtf!
Now mild pain relievers will make your muscles grow slow!

Well, in a couple of hours, the world is going to end, so you may as well just take them! haha

[Grailer]

Been thinking about buying leg press/ hack squat machine for my home gym.

My shoulder still frozen means cant squat unless i do front squats . Been doing dumbbel squats . Doc said could be 9mth - 2 years before full rotation in joint.

So the question is do you think im wasting my time with leg press / hack squats or should i just try front squats ?

Remember my form is crap so even then going to take months to load up weights whereas leg press i can start shocking the CNS instantly ... And maybe do more deadlifts?

[rhythmandracks]

I just started a new log, and I'm gonna be using this program for a while, you guys should definitely come check it out and see the program in action

http://forum.bodybuilding.com/showth...hp?t=150502883

[Jumpjump]

Jason, thanks a lot for the response video on skullcrushes. I tried with your form today and I felt nothing but my triceps working.

[spick1234]

would this be a better option then wendler 5/3/1?

[AlexRyan1]

this is probably a stupid question but anyway, my chest is a really crappy point for me and i would like to develop it more .. is there room for a chest iso at all? or even just an incline press?

[Tal106]

hey again
im just curious, im a little tight for time sometimes when im in the gym and i dont get home till really late usually

i was wondering if it would be okay to do abs on days inbetween? i go to the gym anyway to do a bit of cardio, so im thinking of maybe doing the cable crunches and maybe even 3 sets of hanging leg raises or reverse crunches (to really hit my lower core)

would that be okay do you think, maybe even beneficial (i would say i could maybe push myself slightly harder if i do abs on other days)? im just trying to adjust the routine to fit my schedule

[garardn01]

this is probably a stupid question but anyway, my chest is a really crappy point for me and i would like to develop it more .. is there room for a chest iso at all? or even just an incline press?

You're 149lbs bulking to 165. I'm sure everything needs to develop (no offense meant btw, I'm sure developing everything is exactly the reason you're working out). Focus on the bench, increase every workout and your chest will grow. Throw in pushups on the off days if it fits within your recovery boundaries. (Not that pushups really require much recovery, but they may hurt your increases if your chest can't rest.)

[BennettC]

Jason I've had to lay off lifting due to shoulder problems. Do you think this routine is fine to start back on?

[DarylAng1996]

Hey Jason, I am thinking if you could make a video about mind-muscle connection and how to improves it for certain bodyparts. I can't squeeze my chest when doing bench press, can't feel my back when doing barbell row, and my abs when doing kneeling cable crunch. Thanks.

[Grailer]

Jeppers it took me about 2 hrs


Bout 50 sets that is warm up sets included .

[jollygenies]

How can I, as an athlete, incorporate power cleans into this? Or would I be better off with traditional SS+few accesories?

[garardn01]

Just finished Week 4 (Week 1 I only did A/B... busy week so used it to figure weights to start).

5x5 Weights (Starting ---> Current)
Squats: 185 ---> 225
Bench: 165 ---> 190
BB Row: 115 ---> 155
Standing Press: 85 ---> 110

Made steady progress on Squats until this week. Been stuck at 225, but this has also been a very hectic week of retail featuring not enough sleep and usually not enough time to eat. Everything else I'm increasing every workout. Stopped DL due to aforementioned back issues. Leaving out all lower back exercises until I see a doctor.

Otherwise it's decent progress, just wanted to post in.

[djlogik]

Just wrapped up 3 weeks. This is really a solid routine! I've been making really good progress on this so far. My bench is my weakest point. I stalled at 185 today. Was only able to do 2 sets @ 185. I dialed down to 175 to finish off my last 3 sets. I'm going to reduce by 15% and ramp back up. Monday was a bit of struggle to do 5x180, so I had a feeling today would be rough. I have a bad wrist, so pushing exercises will always be my weak point.

Here's my progress so far:
Body weight: 186 ---> 191
Squats: 190 ---> 240
Bench: 160 ---> 180
Row: 180 ---> 200
DL: 240 ---> 270
Press: 105 ---> 125

Really appreciate all you have put into helping us with this routine Jason!

[JasonDB]

Jason, thanks a lot for the response video on skullcrushes. I tried with your form today and I felt nothing but my triceps working.

You are welcome. Most people say something similar when they try this.

this is probably a stupid question but anyway, my chest is a really crappy point for me and i would like to develop it more .. is there room for a chest iso at all? or even just an incline press?

See the other response below. Do the bench press the way I explain and your chest will grow.

hey again
im just curious, im a little tight for time sometimes when im in the gym and i dont get home till really late usually

i was wondering if it would be okay to do abs on days inbetween? i go to the gym anyway to do a bit of cardio, so im thinking of maybe doing the cable crunches and maybe even 3 sets of hanging leg raises or reverse crunches (to really hit my lower core)

would that be okay do you think, maybe even beneficial (i would say i could maybe push myself slightly harder if i do abs on other days)? im just trying to adjust the routine to fit my schedule

Additional core work is fine.

You're 149lbs bulking to 165. I'm sure everything needs to develop (no offense meant btw, I'm sure developing everything is exactly the reason you're working out). Focus on the bench, increase every workout and your chest will grow. Throw in pushups on the off days if it fits within your recovery boundaries. (Not that pushups really require much recovery, but they may hurt your increases if your chest can't rest.)

Good answer.

Jason I've had to lay off lifting due to shoulder problems. Do you think this routine is fine to start back on?

If your doctor says an aggressive program is ok then it is.

How can I, as an athlete, incorporate power cleans into this? Or would I be better off with traditional SS+few accesories?

This is a bulking routine for novice bodybuilders, it would not be my first choice for someone seeking to improve explosive power.

Just finished Week 4 (Week 1 I only did A/B... busy week so used it to figure weights to start).

5x5 Weights (Starting ---> Current)
Squats: 185 ---> 225
Bench: 165 ---> 190
BB Row: 115 ---> 155
Standing Press: 85 ---> 110

Made steady progress on Squats until this week. Been stuck at 225, but this has also been a very hectic week of retail featuring not enough sleep and usually not enough time to eat. Everything else I'm increasing every workout. Stopped DL due to aforementioned back issues. Leaving out all lower back exercises until I see a doctor.

Otherwise it's decent progress, just wanted to post in.

Just wrapped up 3 weeks. This is really a solid routine! I've been making really good progress on this so far. My bench is my weakest point. I stalled at 185 today. Was only able to do 2 sets @ 185. I dialed down to 175 to finish off my last 3 sets. I'm going to reduce by 15% and ramp back up. Monday was a bit of struggle to do 5x180, so I had a feeling today would be rough. I have a bad wrist, so pushing exercises will always be my weak point.

Here's my progress so far:
Body weight: 186 ---> 191
Squats: 190 ---> 240
Bench: 160 ---> 180
Row: 180 ---> 200
DL: 240 ---> 270
Press: 105 ---> 125

Really appreciate all you have put into helping us with this routine Jason!

Nice progress guys.

[Sureshocked]

Since I won't be able to make it to the gym on monday would it be ok to workout on sunday if you're on a M/W/F schedule?

[JasonDB]

Since I won't be able to make it to the gym on monday would it be ok to workout on sunday if you're on a M/W/F schedule?

Perfectly fine.

[AlexRyan1]

cheers for the quick response .. i see your point and will do the programme as it is written

[furiousrunt]

For a 70kg x 5 Deadlift is 20 x 5, 30 x 5, 40 x 5, 50 x 5 too much for a warmup?

I'm really paranoid about my lower back because I suffer from lower back pain and have been told it's from a 'weak core'

Thanks for any help. Love the routine so far.

[cdogg91]

Hi guys,

I am just after finding out i was completely wasting my time in the gym I tought what i was doing was working and i was gona put on alot of muscle in the last few weeks but no :/

I just found out about 5x5 and it says once your getting srtonger your gona be bigger (muscle) makes alot of sence!

My question is that when do i perform this workout everyday 7 days or can i do (5days on two days off preffered)

please respond to me tnks

[furiousrunt]

Hi guys,

I am just after finding out i was completely wasting my time in the gym I tought what i was doing was working and i was gona put on alot of muscle in the last few weeks but no :/

I just found out about 5x5 and it says once your getting srtonger your gona be bigger (muscle) makes alot of sence!

My question is that when do i perform this workout everyday 7 days or can i do (5days on two days off preffered)

please respond to me tnks

The routine is 3x per week. Monday/wednesday/friday.

I do Saturday/Monday/Thursday though because it's alot easier with work. Same thing though

[cdogg91]

Thanks for the reply bud much appriciated!

How long do i stick to this?

My goal is put on as much size as possible and rip down for the summer..

[furiousrunt]

Thanks for the reply bud much appriciated!

How long do i stick to this?

My goal is put on as much size as possible and rip down for the summer..

It's designed for the novice to put on size optimally. As I've read and understand it's good for upto and beyond a year. As long as you're making good strength as size gains I don't see any reason to stop.

I'm sure someone more experienced can chime in with more details though.