My Novice 5x5 For Bodybuilders.

[JasonDB]

crap... got a couple more questions

first. I work out at home. I have a GHD, any problem doing the hyperextensions on that versus a 45 degree hyper?

Second. I would like to continue doing GHR on the GHD, anything on the program I can swap out for these (nothing seemed obvious to me), just add them as another exercise, or just deal with out them? Whatever the case is cool, just thought id ask. Thanks guys.

The GHR, which is a lift I personally do as I'm also lucky enough to train at a gym with this piece of equipment, is a fantastic lift. Most gyms do not have and most novices aren't strong enough to do them. If you can do them use them as you see fit.

Hypers on there will be fine, I am mainly trying to strengthen spinal erectors in the novice quickly and different variations can still get the job done.

[ajsat23]

The GHR, which is a lift I personally do as I'm also lucky enough to train at a gym with this piece of equipment, is a fantastic lift. Most gyms do not have and most novices aren't strong enough to do them. If you can do them use them as you see fit.

Hypers on there will be fine, I am mainly trying to strengthen spinal erectors in the novice quickly and different variations can still get the job done.

Yeah I was lucky to get a good deal on the GHD through craigslist.

Thanks for taking the time to answer these questions.

[SlavicGod]

4-6 minutes for the sets of 5, generally. Dude, did you watch the video? I'm pretty certain most of what you asked has been covered.

So Idk if this is a dumb question, but wouldn't 4-6 minutes of rest in between sets make this routine take way too long?

[ajsat23]

So Idk if this is a dumb question, but wouldn't 4-6 minutes of rest in between sets make this routine take way too long?

I believe the op said either in the video or somewhere in this thread to take 3min for the compound movements (5x5), more if needed, and 2min for the isolation moves (3x8).

[JasonDB]

So Idk if this is a dumb question, but wouldn't 4-6 minutes of rest in between sets make this routine take way too long?

I believe the op said either in the video or somewhere in this thread to take 3min for the compound movements (5x5), more if needed, and 2min for the isolation moves (3x8).

This but you can take up to 5 minutes if needed on the 5x5s. Yes that can make the routine take longer, it becomes an issue of how effecient you want to be with your time. My personal workouts run around 3 hours for full body.

[snrygo]

So Idk if this is a dumb question, but wouldn't 4-6 minutes of rest in between sets make this routine take way too long?

Depends how bad you want it breh. Rest for as long as you need to to complete you're reps/sets

[Skullster]

Thanks guys. Good to see you both are still at it. Skullster, how long did it take you to complete compared to all pro's? I too plan on backing off on the weight just a bit in order to adjust to a 5x5, I had been doing my own split after allpro's doing mainly 3x5 on the compound movements and 2x8 on the isolation ones.

I didn't need anymore than 30 seconds between sets due to backing off my weights so it went quick. Less than an hour. As the weights get heavy and I need more time... well we'll just have to wait and see.

[-Lucifer]

So Idk if this is a dumb question, but wouldn't 4-6 minutes of rest in between sets make this routine take way too long?

That's what I have found to be perfect for a 5x5 routine. You can get away with 3 minutes of rest at first, but you'll pay the price later on (set #3 onwards). The reps will get too hard and it'll feel like you're going to failure. You can rest for up to 8 minutes before attempting the last set, but that's too long, in my opinion. A 5x5 scheme is supposed to be for volume AND strength but not maximal strength.

[lrd3]

i hit my day-A today...
weight moved up accordingly. felt really good. took about a minute and a half between sets (old habits) once the weight gets heavy im sure i two will be resting more.
hawt dam those skullcrushers are killer!!!!!

[69cam]

Hey Jason, have you put together your Intermediate routine yet?

Kevin

[JasonDB]

Hey Jason, have you put together your Intermediate routine yet?

Kevin

I did an outline of one that isn't perfect. I'll try to make several intermediate routines over the next few months as intermediate routines are more flexible and need to start accounting for weak points.

[52Lewis20Reed]

Thanks a lot for this thread man. I've been working out since June and I was going with the traditional back/bicep, chest/tricep, and legs/shoulders workouts that youtube bodybuilders and my experienced friends were doing. Recently I found out that it's smarter to do beginner workouts when you're a beginner so I'm gonna start your workout in my next day at the gym.

[JasonDB]

Thanks a lot for this thread man. I've been working out since June and I was going with the traditional back/bicep, chest/tricep, and legs/shoulders workouts that youtube bodybuilders and my experienced friends were doing. Recently I found out that it's smarter to do beginner workouts when you're a beginner so I'm gonna start your workout in my next day at the gym.

Awesome. Keep me up to date on your progress.

[52Lewis20Reed]

Awesome. Keep me up to date on your progress.

Will do man.

Also, would you recommend this for a workout newbie that's trying to lose weight and gain a little muscle? My buddy just got a membership at my gym and I'm wondering if he should do this beginner workout with me.

[JasonDB]

Will do man.

Also, would you recommend this for a workout newbie that's trying to lose weight and gain a little muscle? My buddy just got a membership at my gym and I'm wondering if he should do this beginner workout with me.

It is acceptable just keep in mind if he is in a caloric deficit (which is what is required to lose weight) he will not be able to increase the weight as quickly, however it would still be a good program for him and the resets will still keep him in the correct weight and rep ranges.

[themonkay]

Hi Jason, just want to be sure you would still reccomend this routine for me.
Im 148lbs currently with my squat/bench/dead 5rms at 210/155/330. I know my squat and bench definitely qualify but feel like I need a different progression rate for my deads. Thanks

[JasonDB]

Hi Jason, just want to be sure you would still reccomend this routine for me.
Im 148lbs currently with my squat/bench/dead 5rms at 210/155/330. I know my squat and bench definitely qualify but feel like I need a different progression rate for my deads. Thanks

Yes I still recommend this routine to you. More advanced routines progress slower not faster. Your deadlift will progress fast enough that I promise you will stall and have to reset before long, within 2 months.

[bestgym]

There are TONS of different things you can do. Chances are good you will want to branch out and play with a bunch of fancy machines and cable exercises and set up a 5-day bodypart split and give the bicepticons their own day, etc. If you want to do that, then go for it, but you'll need to look elsewhere for that type of info.

[JasonDB]

There are TONS of different things you can do. Chances are good you will want to branch out and play with a bunch of fancy machines and cable exercises and set up a 5-day bodypart split and give the bicepticons their own day, etc. If you want to do that, then go for it, but you'll need to look elsewhere for that type of info.

Yep because I don't write bodypart splits.

[NZninja101]

Dat dere sticky

[lrd3]

great day with the iron today...
work out B.... all weights went up. took a little longer on the rests. and felt good after the routine was complete.
i through in a 5x5 of lat pulls again after the cable crunches... i think they are there to stay..... well unless other lifts suffer becuse of them.

[gradualprogress]

I'm finally realizing that cardio is just not going to get me to my physique goals. I am down from 200 pounds with no weight lifting in the past two months. I have lost 10 lbs in that time and I look about the same as I did at 170 now at 158 depending on the day. I want to clean bulk now that I am skinny fat and even though I feel like I have a gut a little bit I simply do not like the way I look and feel if I cut I will look emaciated. My plan is to start Monday but I have one question. I do spin classes 4 times a week at the moment on 3 days(I have a doubles day on thursdays).

I want to keep my cardiovascular health which is great(perfect blood pressure, 48 resting heart rate, etc.). My BF has been tested at 11%. I realize cardio is not necessary for fat/weight loss. I get that now. But my question is how can I incorporate cardio that is heavy on the legs like cycling? I was thinking of cutting it back to twice a week so it would look something like this.
Monday - Workout A
Tuesday - Yoga or Spin depending on suggestions
Wednesday - Workout B
Thursday - Spin
Friday - Yoga
Saturday - Workout A
Sunday - Spin

and so on. Given my schedule and the schedule of the local sports clubs that makes the most sense for me. My diet is 2400 cals at 180gPro, 80F, and 240c. Thanks for the time and take care.

[GreyPowerVan]

Thanks for the workout, I think I'm going to start on this before long. I've been doing SL5x5 for around a month now(my only previous lifting experience was 4 years ago freshmen year of highschool where i screwed around), I think I'll go to 2 months then switch to your program, not sure. You really think it's required to row 3 times a week though? What would you think about replacing bent over rows on one day a week with cable rows instead? I find it hard to row 3 times a week, at least when i've tried it with barbell

[JasonDB]

I'm finally realizing that cardio is just not going to get me to my physique goals. I am down from 200 pounds with no weight lifting in the past two months. I have lost 10 lbs in that time and I look about the same as I did at 170 now at 158 depending on the day. I want to clean bulk now that I am skinny fat and even though I feel like I have a gut a little bit I simply do not like the way I look and feel if I cut I will look emaciated. My plan is to start Monday but I have one question. I do spin classes 4 times a week at the moment on 3 days(I have a doubles day on thursdays).

I want to keep my cardiovascular health which is great(perfect blood pressure, 48 resting heart rate, etc.). My BF has been tested at 11%. I realize cardio is not necessary for fat/weight loss. I get that now. But my question is how can I incorporate cardio that is heavy on the legs like cycling? I was thinking of cutting it back to twice a week so it would look something like this.
Monday - Workout A
Tuesday - Yoga or Spin depending on suggestions
Wednesday - Workout B
Thursday - Spin
Friday - Yoga
Saturday - Workout A
Sunday - Spin

and so on. Given my schedule and the schedule of the local sports clubs that makes the most sense for me. My diet is 2400 cals at 180gPro, 80F, and 240c. Thanks for the time and take care.

I think 2 cardio sessions a week is enough to obtain good cardiovascular conditioning. The yoga will probably help with recovery a bit from the lifting due to the stretching.

Thanks for the workout, I think I'm going to start on this before long. I've been doing SL5x5 for around a month now(my only previous lifting experience was 4 years ago freshmen year of highschool where i screwed around), I think I'll go to 2 months then switch to your program, not sure. You really think it's required to row 3 times a week though? What would you think about replacing bent over rows on one day a week with cable rows instead? I find it hard to row 3 times a week, at least when i've tried it with barbell

You will adapt to the frequency of it quickly enough, particularly with every other session being slightly lighter.

[snrygo]

http://www.bodyrecomposition.com/mus...ass-gains.html

[JMagz]

good routine OP it completely ****ed me today and feels more effective than SS that I have been doing for 6 months.

one issue: I have an issue with my right elbow and was unable to do skullcrushers without being lopsided on my left elbows strength. I did weighted dips as an alternative on a spur of the motion but maybe you could recommend something more efficient?

chereers

[JasonDB]

good routine OP it completely ****ed me today and feels more effective than SS that I have been doing for 6 months.

one issue: I have an issue with my right arms elbow cartlidge and am unable to do skullcrushers due to inflexibility. I did weighted dips as an alternative on a spur of the motion but maybe you could recommend something more efficient?

chereers

Watch my skullcrusher video, and try them light to start with a shoulder width grip and elbows tucked in more towards your feet in the way I show in the video and see if that relieves your elbow pressure/pain when doing them. Failing that some type of dumbbell or cable movement behind the head... the main thing is that you need to be hitting the long head as it is neglected a bit by pressing.

[lrd3]

does seated / flat bench / declined skullcrusher make a big difference?
with this routine i do them flat bench just as you demonstrate in your video for them. i love the additional ROM in this version.
i always felt the exercise missed a lot. doing them the way you show i can feel exactly what they were missing.

[JasonDB]

does seated / flat bench / declined skullcrusher make a big difference?
with this routine i do them flat bench just as you demonstrate in your video for them. i love the additional ROM in this version.
i always felt the exercise missed a lot. doing them the way you show i can feel exactly what they were missing.

They do matter yes. The execution of each will also impact the way in which the triceps are worked.

The bench pressing for your chest video? Yeah a lot of people simply do not know to bench for their chest.... the majority actually.

[lrd3]

They do matter yes. The execution of each will also impact the way in which the triceps are worked.

The bench pressing for your chest video? Yeah a lot of people simply do not know to bench for their chest.... the majority actually.

actualy your skull crusher video...
moving the bar behind my head feels 100% more effective than when i did them to my head..
the bench press video was good to though
thanks