My Novice 5x5 For Bodybuilders.

[jdmoe37]

HeY Jason,

I have been doing this routine for a few weeks now and I really like it, but I find that i like to lift 4 times a week versus 3. I was wondering f it would make sense to do something like this:

Mon- A
Tue- off
Wed- B
Thur- A
Fri-off
Sat- B
Sun- off

[tmartin89]

I failed on my first set of bench yesterday, is there even any point attempting the same weight on Monday?

[CamLeslie]

As seen in the video I posted it clearly shows the upper back mainly the trap area , legs , glutes and spinal errectors ( lower back )

I mean wow if you call holding something working it sure you also work your neck too because you have to hold your head up .

Standing Bicep curls work your legs as well , I mean come on seriously dead lift barely works lats unless you are pulling the weight with shoulders forward which would probably mean you have rounded your upper back .

What you are trying to say is that you dont need movement to build muscle , you just grab a heavy weight and hold it and you will get big .

Anyways arguing with you is pointless because you are ignorant.

Also hyper extending at top is stupid way to cause lower back injury . Only good for competition lock out imo .

Not sure about that part.

[lrd3]

I failed on my first set of bench yesterday, is there even any point attempting the same weight on Monday?

i would.. and have...
some times a failed lift is just a bad day. keep your diet in check. sleep well. and run at it again. only reset if you fail it second attempt....

[tmartin89]

i would.. and have...
some times a failed lift is just a bad day. keep your diet in check. sleep well. and run at it again. only reset if you fail it second attempt....

Alright I'll give it a go. My bench is weak compared to my other lifts. My CGBP is catching up to my bench.

[Soulforged]

pinched sciatica while squating,finished set tho xD anyone know effective way to loose tight hamstrings,it causing me so much problems for squat.

[tmartin89]

pinched sciatica while squating,finished set tho xD anyone know effective way to loose tight hamstrings,it causing me so much problems for squat.

Jason mentioned foam rolling for tight muscles. Could give it a go.

[lrd3]

Alright I'll give it a go. My bench is weak compared to my other lifts. My CGBP is catching up to my bench.

is that odd? my cgbp is only about 25 lbs less on my standard bench 1 rep maxes....

[tmartin89]

is that odd? my cgbp is only about 25 lbs less on my standard bench 1 rep maxes....

I thought it would have been, maybe not I guess. I thought close grip would be a lot harder.

[lrd3]

Alright I'll give it a go. My bench is weak compared to my other lifts. My CGBP is catching up to my bench.

of course if you fail early on in the next run... do for the deload... good luck..

[Lucanskinner]

With the chin-ups, are they weighted? or just bodyweight chin-ups?

If so, does the 1 rep max thing still apply for it?

[tmartin89]

of course if you fail early on in the next run... do for the deload... good luck..

Alright when I deload and let's say I reduce the weight by 20%, so let's say I reduce it to 135 (just for argument sake), and I complete the sets, do I just progress from 135, for example, add 5lbs the next time I bench?

[lrd3]

I thought it would have been, maybe not I guess. I thought close grip would be a lot harder.

that's what i thought as well.... iv only been cgbp sense early Oct (when i started this routine) oddly that lift caught up with my standard bench for a bit and is onely now falling behind.... we will see what time does to that though.....

[tmartin89]

With the chin-ups, are they weighted? or just bodyweight chin-ups?

If so, does the 1 rep max thing still apply for it?

If you can do 3x5-8 then do chin ups. If that's too easy, add weight.

[Lucanskinner]

If you can do 3x5-8 then do chin ups. If that's too easy, add weight.

I can do 10+ chinups without weight.

What kind of weight do i add on? until it becomes a struggle to do a set of 8?

or do i do the 1 rep max test and do 75% of that?

[lrd3]

I can do 10+ chinups without weight.

What kind of weight do i add on? until it becomes a struggle to do a set of 8?

or do i do the 1 rep max test and do 75% of that?

find your 8 rep max..... use that for your 3 sets.... then add 5 lbs each time you hit it...

[OBigdog26]

As seen in the video I posted it clearly shows the upper back mainly the trap area , legs , glutes and spinal errectors ( lower back )

I mean wow if you call holding something working it sure you also work your neck too because you have to hold your head up .

Standing Bicep curls work your legs as well , I mean come on seriously dead lift barely works lats unless you are pulling the weight with shoulders forward which would probably mean you have rounded your upper back .

What you are trying to say is that you dont need movement to build muscle , you just grab a heavy weight and hold it and you will get big .

Anyways arguing with you is pointless because you are ignorant.

Also hyper extending at top is stupid way to cause lower back injury . Only good for competition lock out imo .

Deads work your entire posterior chain and more!!

[SDES]

Jason, what do you think of power shrugs in this program (on a rack set at mid thigh level)? Do they have their place, or are 'stricter' power shrugs pulled continually (like in your training montage videos) more appropriate?

Dunno if the embed worked, but it's Rippetoe doing power shrugs /watch?v=-0t_hCzUgvM

[minhaknguyen]

Alright when I deload and let's say I reduce the weight by 20%, so let's say I reduce it to 135 (just for argument sake), and I complete the sets, do I just progress from 135, for example, add 5lbs the next time I bench?

Yes, after you reset the weight, and Jason recommended 10-15% then you just build up from there.

[tmartin89]

Jason, what do you think of power shrugs in this program (on a rack set at mid thigh level)? Do they have their place, or are 'stricter' power shrugs pulled continually (like in your training montage videos) more appropriate?

Dunno if the embed worked, but it's Rippetoe doing power shrugs /watch?v=-0t_hCzUgvM

When embedding youtube videos, you copy and paste whatever comes after =.

[douglasmich]

i stalled last seshion ( workout A) at 87.5kg, and its the 10% row day (B), what do???

[tmartin89]

i stalled last seshion ( workout A) at 87.5kg, and its the 10% row day (B), what do???

Just carry on like your supposed to. You shouldn't be failing on that set. Make sure your getting enough sleep and macros are on track.

[sofianeking18]

Put him on a 720 calorie surplus and he will grow like a weed.

[ShreddedManlet]

Guys could anyone tell me an alternative to skullcrushers as I feel so uncomfortable doing these

[Parisii]

Guys could anyone tell me an alternative to skullcrushers as I feel so uncomfortable doing these

Did you watch the video Jason made about skullcrushers ? If yes, maybe try a lower weight ?

[EddieFromEurope]

HeY Jason,

I have been doing this routine for a few weeks now and I really like it, but I find that i like to lift 4 times a week versus 3. I was wondering f it would make sense to do something like this:

Mon- A
Tue- off
Wed- B
Thur- A
Fri-off
Sat- B
Sun- off

Not trying to be rude, but if you're doing this program then no one cares what you like or what you don't - you follow the program and don't change it. I'm pretty sure he'll say no as you DO NOT do two full body days in a row.

[ottawatim]

HeY Jason,

I have been doing this routine for a few weeks now and I really like it, but I find that i like to lift 4 times a week versus 3. I was wondering f it would make sense to do something like this:

Mon- A
Tue- off
Wed- B
Thur- A
Fri-off
Sat- B
Sun- off

Nope, your body needs rest. Muscles grow while you rest, not while you lift. The two days off is important for recovery. Three days a week is plenty, don't try to push it.

[MrSlippery]

Not trying to be rude, but if you're doing this program then no one cares what you like or what you don't - you follow the program and don't change it. I'm pretty sure he'll say no as you DO NOT do two full body days in a row.

And further to this he is going to stall really fast adding 5lbs each exercise running this 4 times a week. People need to learn to follow the program, it has been proven to show gains.

If you want to do your own thing that is absolutely fine however do not ask questions or give advise within this section

[ShreddedManlet]

Did you watch the video Jason made about skullcrushers ? If yes, maybe try a lower weight ?

Saw it doing it with the bar only , elbows is fine but by neck from the back hurted me really hard

[Hyperflux]

This has probably been asked a million times but I can't find an answer using the "search thread" function: at what point to we move on from this program to an intermediate program? I feel like it's getting too hard to progress with this much volume. My big 3 (squat, deadlift, and bench for 5x5) are 315/375/200 lbs respectively right now.