anyone tried this "old school" workout ?

**arb** · 11-17-2002, 04:08 AM

Workout 1:

Squats 5x5
Barbell rows 5x5
Flat bench press 5x5
Barbell overhead press 5x5

Workout 2:

Squats 5x5
SLDL 5x5
Incline dumbell press 5x5
Barbell overhead press 5x5

I found it on another site. Basically 5 sets of 5 reps on the big compound exercises done twice a week.

Curious to see if anyone has tried it ?

Do you think it would be good for building mass ?

**Assassinator** · 11-17-2002, 07:47 AM

Well its deffenitly a routine for building MASS.

But a few things are missing, Pullups, dips ....

Its not perfect. I personally wouldn't try it, those exercises should be in your routine already.

**wiseguy** · 11-17-2002, 08:13 AM

Originally posted by Assassinator
I personally wouldn't try it

Why wouldn't you because it doesn't look like a routine from Flex or maybe because its missing concentration curls.

That's a good routine give it a try for a few months and see what happens. If you're bench pressing you don't need to add dips you can add a chin/pullup movement if you want.

**ja2001x** · 11-17-2002, 08:16 AM

I like it, I would replace bench press with p-bar dips as its a better mass builder in my opinion, or atleast alternate it.

Give it a shot, short and simple is the way to go

**Assassinator** · 11-17-2002, 08:30 AM

Wouldn't suite me.
Defenitly good for beginers !

oh yes, I hate concentrations curls, i think they the biggest waste of time

**ja2001x** · 11-17-2002, 08:33 AM

Originally posted by Assassinator
Wouldn't suite me.
Defenitly good for beginers !

oh yes, I hate concentrations curls, i think they the biggest waste of time

Im willing to bet a lot of the people that use this type of program are NOT beginners and are further advanced than you, so I wouldnt say its just good for beginners

People that use programs like this often know thier ****, thats the reason they are doing it.

**Assassinator** · 11-17-2002, 08:41 AM

Well from my knowledge this routine has COMPOUND EXERCISES and all begninners are told to do COMPOUND movements for adding size.

So... put it together.

**ja2001x** · 11-17-2002, 08:42 AM

Originally posted by Assassinator
Well from my knowledge this routine has COMPOUND EXERCISES and all begninners are told to do COMPOUND movements for adding size.

So advanced people arent supposed to use compound movements for mass

You have been totally misinformed....

**Kid** · 11-17-2002, 08:42 AM

There's a interview with Reg Park who made the 5x5 system popular at www.naturalstrength.com. I think MrB made a post about this routine a while ago...where is that guy anyway? I miss reading his posts...oh well maybe he'll come back...later.

**Assassinator** · 11-17-2002, 08:45 AM

oooooooooffff
I wish forums could be VERBAL chatting, things would be so much easier !!!

**ja2001x** · 11-17-2002, 08:47 AM

Originally posted by Kid
There's a interview with Reg Park who made the 5x5 system popular at www.naturalstrength.com. I think MrB made a post about this routine a while ago...where is that guy anyway? I miss reading his posts...oh well maybe he'll come back...later.

I wish he was back too, he actually made some sense over a lot of the crap here.

Itd be nice to here his approach to things again.

**ja2001x** · 11-17-2002, 08:49 AM

Originally posted by Assassinator
oooooooooffff
I wish forums could be VERBAL chatting, things would be so much easier !!!

Im just trying to point out that you have no idea what you're saying. That routine is perfect for anyone with sense to do it, its fit for advanced. Beginners need a bit more for better growth.

Its better to speak when you know for sure what you're talking about.

**wiseguy** · 11-17-2002, 08:58 AM

Do you think this routine is more for mass or for strength.

**ja2001x** · 11-17-2002, 09:03 AM

Originally posted by wiseguy
Do you think this routine is more for mass or for strength.

I would think you'd see weekly/biweekly strength gains and progressions in weight (on lifts). I think it could be a good mass gainer if you are eating right and doing 2-3 sets for lifts, if he does 1 to failure then I think he'll gain mostly strength.

It all depends on how its worked. 5x5 has always been known as a strength builder, however if he's using abbreviated training methods it can be used for mass gains as well.

**Kid** · 11-17-2002, 09:36 AM

Originally posted by ja2001x
I would think you'd see weekly/biweekly strength gains and progressions in weight (on lifts). I think it could be a good mass gainer if you are eating right and doing 2-3 sets for lifts, if he does 1 to failure then I think he'll gain mostly strength.

It all depends on how its worked. 5x5 has always been known as a strength builder, however if he's using abbreviated training methods it can be used for mass gains as well.

I hear and read people saying this, making a distinction between mass and strength. If your strength is going up, how the hell would mass not follow? I mean i can't ever remember seeing a small guy toying with heavy weights in a power rack. Just curious about what you think.

**ja2001x** · 11-17-2002, 09:40 AM

Originally posted by Kid
I hear and read people saying this, making a distinction between mass and strength. If your strength is going up, how the hell would mass not follow? I mean i can't ever remember seeing a small guy toying with heavy weights in a power rack. Just curious about what you think.

There are 150lb powerlifters that squat more than Ronnie Coleman. Many strength trainers develope power over strength, dont ask me how thats something a powerlifter would know.

I would think the same way as you but there are many lightweight powerlifters lifting ****loads.

**Kid** · 11-17-2002, 09:46 AM

Hey thanks for your answer, I had no idea. Thanks for all your answers on the board too. How the hell aren't you outside, man? J/K... Christ out here in Massachusetts its been raining/sleeting for three days straight.

**ja2001x** · 11-17-2002, 09:50 AM

Originally posted by Kid
Hey thanks for your answer, I had no idea. Thanks for all your answers on the board too. How the hell aren't you outside, man? J/K... Christ out here in Massachusetts its been raining/sleeting for three days straight.

Its all foggy and **** here, crappy weather

Im here a lot because I only go to school 1 hour a week so I have free time until my friends anf GF get outta school, nothing to do

**arb** · 11-17-2002, 10:50 AM

Originally posted by ja2001x
I would think you'd see weekly/biweekly strength gains and progressions in weight (on lifts). I think it could be a good mass gainer if you are eating right and doing 2-3 sets for lifts, if he does 1 to failure then I think he'll gain mostly strength.

It all depends on how its worked. 5x5 has always been known as a strength builder, however if he's using abbreviated training methods it can be used for mass gains as well.

pls could you elaborate a little on how the 5x5 system should be used if mass gains are the main goal ?

should the weight pryamid from set to set, or should i use a weight i can only just manage 5 reps on for every set ?

thanks!

**Scar** · 11-17-2002, 06:20 PM

Originally posted by ja2001x
Im just trying to point out that you have no idea what you're saying. That routine is perfect for anyone with sense to do it, its fit for advanced. Beginners need a bit more for better growth.

Its better to speak when you know for sure what you're talking about.

HHMMMMMM.....I see that with your ever growing post count your ego is soaring too...you are entitled to your views but try not to insult people for the sake of it bro...

**ja2001x** · 11-17-2002, 06:26 PM

Originally posted by Scar
HHMMMMMM.....I see that with your ever growing post count your ego is soaring too...you are entitled to your views but try not to insult people for the sake of it bro...

I dont really think I have an ego, infact I know I dont. I have my good days and my bad, he was however wrong and he tried denying it. I just pointed it out.

I should work on my skills at posting without directly offending, eh?

**John Henry** · 11-17-2002, 08:50 PM

This routine is similar to mine, exept I do dips and chins. I've been lifting since 1987.

**Arnie001** · 11-17-2002, 09:09 PM

This workout you describe is gaining popularity among gyms in Western Australia currently. The call it HIT training. It consists of compound exercises which the PT helps the trainer to complete sets to absolute faliure. It has been show to work very well for ppl tryin to lose weight and i have heard of a couple of instances from trainers of people using it for mass training. Give the workout a go and post your results should be interesting.

**ROCK CRUSHER** · 11-17-2002, 09:31 PM

i remember 5x5 MASS routine since the 70's

maybe thats why its still used, its easy to remember and it works....for awhile that is, like any other routine.

~BACK TO BASICS~

**Kane Fan** · 11-18-2002, 01:47 AM

man
scar that sig is awsome
the popcorn size thing was the best one

oh yeah my origonal point

I like Concentration Curls damnit!

**Scar** · 11-18-2002, 01:51 AM

Originally posted by Kane Fan
man
scar that sig is awsome
the popcorn size thing was the best one

oh yeah my origonal point

I like Concentration Curls damnit!

Thanks bro...it's my fave too

bump on the much maligned concentration curls!

**JoeJoeJoe** · 11-18-2002, 01:16 PM

I think i will try this routine.
From what i know (which truth be told isn't that much BodyBuilding wise), but that routine looks to me like it will be good for building mass. Which is my main Goal. I don't want to be really ripped (as i'm already a skinny ass ectomorph with no signs of working out what so ever).

I will try this routine starting the week after next, untill February. (Hope it works

).

I am currently 5'10", (i don't particularly want to get taller as growing will mean that i will get heavier, which will give me a false sense of accomplishment bodybuilding wise). And currently i weigh about 9st 9lbs (about 137 lbs).
Have been training since May (but mainly did curls and stuff, so my arms a well shaped but small). And seriously since September.

Hopefully this will work. And if it doesn't, then i'll have to start some hardcore moanage

Joe

**arb** · 11-18-2002, 01:45 PM

Originally posted by John Henry
This routine is similar to mine, exept I do dips and chins. I've been lifting since 1987.

are you doing 5 sets of 5 reps, and if so, how do you organize your sets (e.g. same weight each set, increasing weight) ?

**John Henry** · 11-18-2002, 05:40 PM

Originally posted by arb
are you doing 5 sets of 5 reps, and if so, how do you organize your sets (e.g. same weight each set, increasing weight) ?

The first two are basically warm-ups, but not too light. The last three are the same weight.

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