My Novice 5x5 For Bodybuilders.

[Tupperwolf]

Switched to this after 3 cycles of All Pro's beginner routine.

Another convert! Good to see you here Krunkz. Beastly stats as per your usual.

[ThankUBasedGod]

Hi all, I'm one of Jason's subscribers and didn't want to ask him on Youtube, but instead ask in this official thread. What is the cutting version of this? Because I used to weigh 392 pounds and right now I'm at 6'4 and 246 and need to drop another 50 pounds but I want to have a program instilled in me so when I'm ready to bulk I won't have to change anything but my eating habits. I do cardio every day, 30 minutes on my home elliptical (about 300 calorie deficit it creates) if that matters. My calories stay around 1,800-2,000, so it may appear my deficit is too big to really benefit from this routine, but I shouldn't expect many gains in the cutting version, no?

[michcoth1]

Hi all, I'm one of Jason's subscribers and didn't want to ask him on Youtube, but instead ask in this official thread. What is the cutting version of this? Because I used to weigh 392 pounds and right now I'm at 6'4 and 246 and need to drop another 50 pounds but I want to have a program instilled in me so when I'm ready to bulk I won't have to change anything but my eating habits. I do cardio every day, 30 minutes on my home elliptical (about 300 calorie deficit it creates) if that matters. My calories stay around 1,800-2,000, so it may appear my deficit is too big to really benefit from this routine, but I shouldn't expect many gains in the cutting version, no?

I had to do a thread search to find this, but here is how Jason replied to a similar question:

This program is intended for bulking but I have advice on how to adjust it for cutting in one of my Q&A videos as you might need to adjust volume and progression depending on how well you are recovering.

[BarbellHardon]

Anyone feel burn out doing this program? I really start to feel tired and depressed, loosing a little force and a lot of motivation to train.. its weird, Am I gonna adapt?

[Soulforged]

Anyone feel burn out doing this program? I really start to feel tired and depressed, loosing a little force and a lot of motivation to train.. its weird, Am I gonna adapt?

yea Im burned out on friday but I'm loving it...

[michcoth1]

How long have you been doing it? Are you eating enough, or getting adequate sleep? How advanced are you in the program, as in are your lifts getting up towards the intermediate level? I have yet to feel burnt out on this program, but I'm eating whats required/getting enough to sleep, and my lifts are only halfway towards the intermediate level. I'm also not doing anything on my off days, nor am I doing any cardio.

[BarbellHardon]

Eating is good, sleeping as much as I want..

Lift:

Bench: 265x3
Deadlift:315x7
Squat:275x5

[Krunkz]

If you are feeling burnt out I would look at your sleep/diet first. Lack of sleep will really hurt gym performance and motivation. As for diet, from my experience with lifting while cutting eating too little food, especially 2-3 days in a row can really cause a stall over all and then the motivation takes a hit. I try to keep no more than 10% below maintenance now(I know 20% is the norm but 10% feels better to me). It took me a little extra time adjusting my calories and macros just right but the end result is better gym performance and overall better attitude. I can't wait to lift on a calorie surplus at some point. lol

[ThankUBasedGod]

I had to do a thread search to find this, but here is how Jason replied to a similar question:

Thank you so much! I'm very excited to try this and stick with it. I'm writing it all down in my journal now. I'm glad that Jason focuses alot of his work around a barbell as that's all I have. I have a power rack, 300lb Oly weight set and a bench that goes flat or inclines. in Jason's routine he wants us to do Hyperextention and Kneeling Cable Crunch which I do not have access to for the equipment. I know how people say "DON'T CHANGE **** IN THE ROUTINE" but I feel like I can largely complete everything that Jason wants me to do except these 2 things. Are there any barbell equivalents to these 2 exercises?

actually after googling around a bit, I found this for the hyperextensions
bodybuilding(dot)com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench

but I still have no alternative for the cable crunches ;~;

[ottawatim]

Thank you so much! I'm very excited to try this and stick with it. I'm writing it all down in my journal now. I'm glad that Jason focuses alot of his work around a barbell as that's all I have. I have a power rack, 300lb Oly weight set and a bench that goes flat or inclines. in Jason's routine he wants us to do Hyperextention and Kneeling Cable Crunch which I do not have access to for the equipment. I know how people say "DON'T CHANGE **** IN THE ROUTINE" but I feel like I can largely complete everything that Jason wants me to do except these 2 things. Are there any barbell equivalents to these 2 exercises?

actually after googling around a bit, I found this for the hyperextensions
bodybuilding(dot)com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench

but I still have no alternative for the cable crunches ;~;

I have resistance bands that I hang over my power rack and use for cable crunches. Works pretty well for me and was pretty cheap at a sports store.

[ThankUBasedGod]

I have resistance bands that I hang over my power rack and use for cable crunches. Works pretty well for me and was pretty cheap at a sports store.

Oh sweet, I have resistance bands too. I'll that tonight! Thanks man

[n1ckhand]

2 questions:
1) should the chins be done exactly like in this video ? http ://www(dot)bodybuilding(dot)com/ exercises/detail/view/name/chin-up
2) i've been doing hyperextensions with a 45lb plate for awhile now, should i switch over to goodmornings ?

[alejandroPH]

hey jason (or anyone) would you mind checking for a while my form here on my last set of squats ?


i went to 6 reps on the last set, and was feeling good about it thinking that i could increase next time, but when i watched the video it seems like my knees are going too forward... so can you guys give me any verdict ? if indeed form was not on spot, does this mean i shouldn't increase yet and have to maintain/decrease load ?

and on another note, are your reps strictly supposed to be 5x5 across, or can you go as many reps as you can on your last set ? (sorry if this has been asked, am actually reading the whole thread but i'm still somewhere around page 10 !)

ps don't mind my shouting lol

[VictoryBrah]

Would you recommend this to a relatively novice liftercurrently on starting strength?
lifts at
95 3x5 squat
115 3x5 dead
75 3x5 bench
60 3x5 row
45 3x5 press

all in kg btw

[ThankUBasedGod]

Did my first session today, lasted a little over 2 hours, at times I had to resort back to Jason's Youtube videos to learn about Skullcrushers because I've never done them befor. I tried with just my olympic bar and failed and once you fail with an olympic bar.. I really have no idea WHAT you're suppose to do, so I picked up my 35lb plate (it has hand grips cut into them which makes it nice) I used that and succeeded so I suppose that's okay to do until I can go up to using only the Olympic bar? Or should I pick up a cheap 40lb dumbbell set?

Another thing- I failed on my straight bar curls too, 2nd set, 5th rep using plain Olympic bar (I'm doing the cutting version where all 5x5 is 3x5 and all 3x8/10 is 2x8/10). The only thing is I'm not really sure what to do other than to go out and buy a cheap 40lb dumbbell set for $20, which isn't an issue. I don't think my 35lb plate will work for curls unlike it does for skull crushers at this moment.

Hyperextensions are fun.

Those DOMs when I wake up ;~;

[GradyBabyTracy]

You are probably a little advanced to run this program as is. However you could modify slightly add weak point training for your worst muscle groups or for weak points in your lifts, or swap out some of the accessory work here for them, add deloads etc and make it workable for you.

Back for a update. After reading your this thread and watching your youtube channel I finalized your work out to fit my goals. Got my weak point training and I'm cutting so 5x5 to 3x5 and 3x8 to 2x8 like you recommended. My only problem is I prefer doing box squats because I like to use the bench as a depth spotter, other than that I'm fine with all of your advice. Here's my workout below

Workout A
Warm up Squats 1x5 @ 50%
Squat 3x5
Bench Press 3x5
Barbell Row 3x5
Barbell Shrug 2x8
Skull crushers 2x8
Chins 3x5
Incline Curl 2x8
Hyperextension 2x10
Incline DB Press 2x8

Cardio Day A
Seated Calf Raises 3x15
3x15 Kneeling Cable Crunch
3x15Incline Bench Reverse Crunch
3x15Machine Crunch
30 minutes running

Workout B
Warm up Squats 1x5 @ 50%
Squat 3x5
Deadlift 1x5
Standing Press 3x5
Barbell Row 3x5 -10%
CGBP 2x8
Straight Bar Curl 2x8
Concentration Curl 2x8
Cable Curls 2x8

Cardio day B
Standing Calf Raises 3x15
3x20 Kneeling Cable Crunch
3x15Pikes or Ab wheelies
3x15Machine Crunch
30 minutes running

[lrd3]

Did my first session today, lasted a little over 2 hours, at times I had to resort back to Jason's Youtube videos to learn about Skullcrushers because I've never done them befor. I tried with just my olympic bar and failed and once you fail with an olympic bar.. I really have no idea WHAT you're suppose to do, so I picked up my 35lb plate (it has hand grips cut into them which makes it nice) I used that and succeeded so I suppose that's okay to do until I can go up to using only the Olympic bar? Or should I pick up a cheap 40lb dumbbell set?

Another thing- I failed on my straight bar curls too, 2nd set, 5th rep using plain Olympic bar (I'm doing the cutting version where all 5x5 is 3x5 and all 3x8/10 is 2x8/10). The only thing is I'm not really sure what to do other than to go out and buy a cheap 40lb dumbbell set for $20, which isn't an issue. I don't think my 35lb plate will work for curls unlike it does for skull crushers at this moment.

Hyperextensions are fun.

Those DOMs when I wake up ;~;

you could also grab a olympic ez curl bar... mine is 20 lbs
i really like using it for my skull crushers. honestly the only reason i started using the ez curl bar for the sk is because i don't have room to work the 7 foot bar out side the rack.

[cloudyknight]

[QUOTE=NDinz;1007680463]

It already is every other session A/B/A B/A/B gives you 48 hours before you deadlift again. So you should be rested.

I know. I'm saying that those B/A/B weeks are rough sometimes.


Any advice on this issue? I have an actual leg length discrepancy due to breaking it. I have lifts to compensate in my running and cycling shoes but I like lifting barefoot. I have been using one piece of a puzzle mat under my short side for my standing lifts. It feels better but It's a bit squishy. What should I use for my short leg?

[JasonDB]

2 questions:
1) should the chins be done exactly like in this video ? http ://www(dot)bodybuilding(dot)com/ exercises/detail/view/name/chin-up
2) i've been doing hyperextensions with a 45lb plate for awhile now, should i switch over to goodmornings ?

1) yes
2) in your case your back is probably strong enough start working up on them slowly if you like.

[seth69]

hi just wondering am i suppose to try to use all my muscles for all exercises or try to isolate the appropriate muscle group for say chest in the bench press? relax the arms and concentrate on the chest contraction or just use everything to get the weight up?

[minhaknguyen]

1) yes
2) in your case your back is probably strong enough start working up on them slowly if you like.

For good mornings, would you recommend staying at 2x10?

[JasonDB]

hi just wondering am i suppose to try to use all my muscles for all exercises or try to isolate the appropriate muscle group for say chest in the bench press? relax the arms and concentrate on the chest contraction or just use everything to get the weight up?

If you try to do that you will progress slower and make far less gains. I have videos on my page and in this thread teaching you how to bench press correctly.

For good mornings, would you recommend staying at 2x10?

Yes that will work.

[Tal106]

How wide a grip should I be using on my bench press? I usually place my little fingers on the rings of the oly bar, but i'm unsure if this is correct

i watched your video on benching/chest growth and you said to make sure your elbows are out no more than 45 degress, will this be affected by how wide i grip the bar?

Thanks

[JasonDB]

How wide a grip should I be using on my bench press? I usually place my little fingers on the rings of the oly bar, but i'm unsure if this is correct

i watched your video on benching/chest growth and you said to make sure your elbows are out no more than 45 degress, will this be affected by how wide i grip the bar?

Thanks

Use a grip you are comfortable with for now. Your grip width should not impact your amount of elbow tuck unless you start getting extreme. Your bar path and where you touch the chest will effect it massively though.

[garardn01]

Jason, been doing Rows but I keep tweaking a nerve in my forearm. Tried using a grip with thumb out, wider, etc and still does it. I'd prefer to keep a shoulder width grip to hit my lats more effectively but frustrating losing ROM because of a nerve rather than a muscle weakness. Any suggestions?

Also, OH grip just to clarify. And I dont find this problem with any other exercises or grips.

[Willnotquit]

http://www.bestgymequipment.co.uk/me...jtbr-05_h1.jpg

Can I use something like this for like Rows, Press and Curls?

Also, I should go free Squats, I didn't know that http://www.youtube.com/watch?feature...&v=6z32i8WrYSo was a Squat Machines. Lol.

How close should the CGBP be?

[sammy2413]

Would this program be suited for me. Ive been lifting like 4 months without any real direction and my lifts are very low. Ex Squat 75x12

[garardn01]

http://www.bestgymequipment.co.uk/me...jtbr-05_h1.jpg

Can I use something like this for like Rows, Press and Curls?

Also, I should go free Squats, I didn't know that http://www.youtube.com/watch?feature...&v=6z32i8WrYSo was a Squat Machines. Lol.

How close should the CGBP be?

You can use the pre-set BB weights for those exercises but you're going to run out of weight to increase REAL quick.

And keep your hands about shoulder width. It's much more about the forward movement of the bar rather than your hands being close together.

[VictoryBrah]

Would you recommend doing this routine every day, if not on gear?



Got lots of spare time for the next few weeks.

Also, what are substitutes for the hyperextentions and cable crunches?

[tmartin89]

Would this program be suited for me. Ive been lifting like 4 months without any real direction and my lifts are very low. Ex Squat 75x12

Yes, perfect for you.