Ice Cream Fitness: Novice 5x5 For Bodybuilders: Part II

[HannibalK1ng]

so i have like 2 questions...

1 - so you do not warm up or change weight during the 5x5?

only change the weight once a week adding 10%??

2 - Can i do this one day on one day off? or is that too much?

Thanks!

[welleralec]

Hey guys couple quick question...

For example i was going for 155 squat yesterday got through my first set of 5 then second set i could only do 4. is there a prescribed method for finishing out the sets if you cannot complete the 5x5? pyramid down or just do as many reps as you can per set?

And also is it unheard of that my bench is now currently better than my squat. went for 155 on both yesterday.. beat bench but not squat

[Turbs]

Hey guys couple quick question...

For example i was going for 155 squat yesterday got through my first set of 5 then second set i could only do 4. is there a prescribed method for finishing out the sets if you cannot complete the 5x5? pyramid down or just do as many reps as you can per set?

And also is it unheard of that my bench is now currently better than my squat. went for 155 on both yesterday.. beat bench but not squat

I'd drop 5-10% and finish the sets. And yes its pretty unheard of for your bench to be surpassing your squat if you're new to both exercises. There's a good chance your form is off on squats.

[little dragon]

so i have like 2 questions...

1 - so you do not warm up or change weight during the 5x5?

only change the weight once a week adding 10%??

2 - Can i do this one day on one day off? or is that too much?

Thanks!

im pretty sure both these questions are answered at the start. yes you do warm up sets before your 5x5 sets and as far as I know a one on one off protocol is fine to follow.

[mayaib]

Out of curiosity.

For Biceps. Does anyone strictly do Chins, Incline Curls or Standing straight bar curl? Or is it safe to alternate between the two on the different days.

I swear I was just gonna ask this. I do curls on A days and chins on B days. Is that cool guys?

[ElAlchemisto]

Out of curiosity.

For Biceps. Does anyone strictly do Chins, Incline Curls or Standing straight bar curl? Or is it safe to alternate between the two on the different days.

I do weighted chins on workout A and I alternate between straight bar curls and incline curls on workout B.

[josh825]

ok guys. this is my first post here. ive been reading for a while now. im 19 years old. never lifted a day in my life. im roughly 6'2" and 145lbs. I know my diet has been lacking my whole life. im not the skinny fat type. just skinny. im still working on what I should do for my diet but would this be a good program for me as a starter?? or is there anything better out there? id really appreciate any help. thanks in advance

[raynepain]

ok guys. this is my first post here. ive been reading for a while now. im 19 years old. never lifted a day in my life. im roughly 6'2" and 145lbs. I know my diet has been lacking my whole life. im not the skinny fat type. just skinny. im still working on what I should do for my diet but would this be a good program for me as a starter?? or is there anything better out there? id really appreciate any help. thanks in advance

From my research, pending you have the time and your diet is great, this is the best beginner program out there.

[chende]

Have the effect you?

Can I replace squats with leg press just for one week? I've been squatting heavy and my lower back is acting up so I want to give it a break to recover a little but I also know that squats are a big mass builder so I don't want to go cold turkey

[lolnoob]

Anyone have some transformation pics from this program ?

[Krarrr]

Hey, I have a question about squat, how low am I supposed to go?

I'm asking because I'm doing ATG at the moment, but I (and others) have noticed that my butt is getting really big lol...... even too much. If I squat parallel will it change anything?

[ElAlchemisto]

Alright, so I've been having some lower back soreness for a couple of weeks now. I think its mainly due to squats, but deadlifts probably attribute to it too. I've posted a video here of my squats a while ago and also on the form check thread on /r/weightlifting and my squat and deadlift form seems to be ok ( I can post more recent vids if someone wants). I haven't stalled, but I think I am in need of a deload week for the sake of my lower back and I can continue to work on my from.

Does this seem like a good idea? I also think I may have strained something in my back, I've taken ice baths before for my back/legs and I think I'm going to take another one in hopes of it helping.


I'll post my progress so far if interested as well.
Start date: September 30th

Starting 5x5 lifts:
Squat: 185lb
Bench: 175lb
Deadlift: 195lb
OHP: 75lb

Now 5x5 lifts:
Squat: 285lb
Bench: 225lb
Deadlift: 285lb
OHP: 130lb

[chris1o]

This is awesome workout routine.

[creepa200]

Should we be doing regular rows or reverse grip? Or do we use both and say on like day A use reg grip and day B with lighter weight use the reverse grip? I been doing just overhand but whenever I use to do rows before I did reverse grip and felt it more.

What do you guys do?

[ElAlchemisto]

Should we be doing regular rows or reverse grip? Or do we use both and say on like day A use reg grip and day B with lighter weight use the reverse grip? I been doing just overhand but whenever I use to do rows before I did reverse grip and felt it more.

What do you guys do?

I do regular grip most times, but sometimes I'll do the reverse. I don't think it matters very much.

[welleralec]

Using ICF 5x5 for first real bulk...

HIGH or LOW bar squats?????

[Hardgainer2000]

Using ICF 5x5 for first real bulk...

HIGH or LOW bar squats?????

Low

[johnsonty131]

am i suppose to be sore all over the day after i do one of these workouts? also is this a Monday do workout A, rest tues. do workout b wednsday, rest Thursday, workout a Friday. is this right? i cant see doing these workout 2 days in a row....correct me if i am wrong

[Opozit]

Simple but noob question. Do you mix workout A and B together? I mean, do Workout A on Monday and rest on Tuesday and do workout B on Wednesday? Forgive if i'm wrong but would like to clarify this. Thx

[Aynom]

am i suppose to be sore all over the day after i do one of these workouts? also is this a Monday do workout A, rest tues. do workout b wednsday, rest Thursday, workout a Friday. is this right? i cant see doing these workout 2 days in a row....correct me if i am wrong

Only when you're first starting was I ever sore. It goes away for the most part after the first week or maybe 2.

And yes, that is spot on on the work days.

Simple but noob question. Do you mix workout A and B together? I mean, do Workout A on Monday and rest on Tuesday and do workout B on Wednesday? Forgive if i'm wrong but would like to clarify this. Thx

Correct.

A
Rest
B
Rest
A
Rest
Rest

[Cnsn08]

Guys this is my last questions for Workouts.. Please be nice.. You know i try 1 month ICF 5X5.. Icf 5x5 realy good program i think,maybe i did not do it right but i gave up this programs,because complete timing 1h30min-2hours ..my own reasons and this is too much for me...

I think change my routine,and last day do Allpro's but.. I ıh! ICF 5X5 really push me and i like it !!
Here this;

If i cut the rest times (not 3-5 min,do 2min per set big compound movements,and 1 min the 3X8 movements) and If i remove the assist movements (Hyperextention 2x10
Kneeling Cable Crunch 3x10-20) and doing abs OFF days,Is it possible?

And you tell me how it works this routine,i'm really glad for you,because i really like ICF ..

Here My ICF 5X5 ;
Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Skullcrusher 3x8
Chins 3X8

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Barbell Row 5x5 -10%
Dips 3x8
Straight Bar Curl 3x8

Now,Please tell me .. For example Squat:Is always the same weight I do ??

Monday A
Bench press: 60kgx5 60kgx5 60kgx5 60kgx5 60kgx5 60kgx5

Friday A
Bench press: 62kgx5 62kgx5 62kgx5 62kgx5 62kgx5 62kgx5

Or set 1 Warm up set 2 Warm Up set 3-5 Wprk Sets , other Workout A add weight and do again.. ??

Another issue,In my gym have 2,5-5-7,5-10-15-20 kg plates have,this is problem i think,because weight increase at a time It's hard for me

I know,your head ached this in this regard but as i said.. This is my last questions for Workouts ..
Thanks.

[Engineer_Guy]

lol @ 5 straight sets of 5. What a worthless routine. Who the phuck does 5 straight sets? If you can do 5 straight sets that just means the weight you used was too phucking light.

[Cnsn08]

@Engineer_Guy What do you suggest? Show me ^^

[Mdenatale]

lol @ 5 straight sets of 5. What a worthless routine. Who the phuck does 5 straight sets? If you can do 5 straight sets that just means the weight you used was too phucking light.

You know this isn't the first routine to do 5x5 straight sets, right? This is the first time you have seen this kind of routine? The key is that you take as much time as needed between sets.

[Cnsn08]

I guess I said it wrong =) I mean, 5x5 straigth weight .. for example :

Squat:60kgx5 60kgx5 60kgx5 60kgx5 60kgx5

Do i gonna do the same weight 5 sets? =) I want to learn it

[ElAlchemisto]

I guess I said it wrong =) I mean, 5x5 straigth weight .. for example :

Squat:60kgx5 60kgx5 60kgx5 60kgx5 60kgx5

Do i gonna do the same weight 5 sets? =) I want to learn it

That is correct. You do your warm up sets then 5 sets of 5 all same weight, just like in your example.

[sakau2007]

I'm about to go on vacation for a week (skiing) and will either not be able to lift, or if I do find a gym to use, it will probably lack some of the equipment to do the lifts the way I have been accustomed to doing.

What do you guys suggest? Assuming I find no gym, should I just do things like pull ups & push ups instead of 5x5 and continue my separate ab routine? Through 5 weeks, I've been making progress that, for me, has been satisfactory. I don't want to lose my gains or throw myself off.

What would happen if I just did not lift at all and treat it as a deload week?


In 5 weeks my 5x5 lifts have gone from:
Squat 135 ---> 195
Bench 90 ----> 110
Deadlift 150 ----> 195
Press 45 ----> 60
Curls 45 ----> 60
Rows 100 ----> 125
Shrugs 105 ----> 145
CGBP 75 ----> 100
Skullcrusher EZ Bar ----> EZ Bar + 15

Also, as I said this is a ski trip. I've only been skiing once about 10 years ago. I remember it being awfully tiring. Is it a good lower body workout? Obviously, it isn't squats... but would it be sufficient? Thanks in advance for the input.

[Cnsn08]

My gym have 2,5,5,7,5,10,15 and 20 kg plate's I've been having trouble in increasing weight each workout.. Because i'm adding 5kg at a time :/ Forexampleoing Bench Press 22,5kg + 22,5kg take plate,other bench Press day 25kg + 25kg add plate's and very difficult for me. What should I do?

[sakau2007]

My gym have 2,5,5,7,5,10,15 and 20 kg plate's I've been having trouble in increasing weight each workout.. Because i'm adding 5kg at a time :/ Forexampleoing Bench Press 22,5kg + 22,5kg take plate,other bench Press day 25kg + 25kg add plate's and very difficult for me. What should I do?

could be worth just buying a pair of 1kg plates and taking them with you. short of that, i guess you could try doing an 6 or 7 reps on each of your 5 sets at the same weight and then moving up 5kg and dropping back to 5x5. that's what i would do, but i'll let someone with a little more know answer it for you better.

[ZyFuRiX]

Quick question, i know its cleary answered in faq but im a bit confused on when you ramp up the weight. say for example squats. does it work like this ? Workout A squats - 100kg workout B squats - 100kg workout A squats 102.5kg?