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

[Lionaround]

This has been bugging me for awhile.

Why is it called Ice Cream Fitness?

[Lionaround]

Am I right in thinking the weight progression is 5lbs+ every other session or is it every session?

An example:

Day A
Squat 100lbs
Barbell curl 40lbs

Day B
Squat 105lbs
Barb curl 45lbs

Seems ok for heavy lifts but a lot for accessories.

Set me right!

[aclockworkoi]

every session, but only for 3 main lifts. accessories go up as you feel you can do more. Maybe as you get to the point you can do 10 reps on all three sets.

[jktx]

On the cutting version does anyone bump the main lifts 2.5 lbs every workout instead of 5 lbs every other? Wondering if this might be better for progressive overload?

[campeao]

Want to start cutting version of this. Current lifts all pros 135x10 bench squat = 180x10 bent over row 100x10

What do you guys recommend my starting weight for those 3 lifts be?

[jktx]

Want to start cutting version of this. Current lifts all pros 135x10 bench squat = 180x10 bent over row 100x10

What do you guys recommend my starting weight for those 3 lifts be?

Your 10RM ought to be pretty close to 75% of your 1RM which is the recommended starting point so those weights would probably be a pretty good choice. Also don't be afraid to start lighter if need be - the weight ramps up fast on this program (especially squats). If in doubt go lighter...

[bgreen84]

I read on muscle and strength.com that there were no chin ups? Would it hurt to implement chin ups and pull ups into this workout. And also from anybody whos done this program does it work well for making you look bigger and adding strength or jus one or the other

[andyho10]

stalled on bench (220lb 55433) and ohp (150lb 54333) again, my other lifts are still going up. any tips on how to increase my bench and ohp?

[Bh44]

stalled on bench (220lb 55433) and ohp (150lb 54333) again, my other lifts are still going up. any tips on how to increase my bench and ohp?

Reset them, drop weight by 10-15% then work back up and bust through the plateau, good luck

[andyho10]

Reset them, drop weight by 10-15% then work back up and bust through the plateau, good luck

already resetted twice on them lifts

[connorpat1995]

already resetted twice on them lifts

those weights are just about at the intermediate range, if you're squatting and deadlifting near 315 and 405 respectively, congratulations! You're no longer a novice

[aclockworkoi]

Yeah it may be about time to move on. You can still get gains out of this though, just make sure you are eating enough. I am at 345 and 425 on squats and deads and the squatting is honestly starting to take it's toll. Deciding on what program I'm going to switch to is hard.

[danieltorres93]

I started a log for ICF last week, any tips are welcome

http://forum.bodybuilding.com/showth...hp?t=163467991

[andyho10]

those weights are just about at the intermediate range, if you're squatting and deadlifting near 315 and 405 respectively, congratulations! You're no longer a novice

Currently on 285 squat 5x5 and 345 deadlift 1x5. Really want bench 225 5x5 squat 315 5x5 deadlift 405 1x5 before I change program.

[andyho10]

Yeah it may be about time to move on. You can still get gains out of this though, just make sure you are eating enough. I am at 345 and 425 on squats and deads and the squatting is honestly starting to take it's toll. Deciding on what program I'm going to switch to is hard.

I prob switch to Texas method after i done.

[Oetaka]

I read on muscle and strength.com that there were no chin ups? Would it hurt to implement chin ups and pull ups into this workout. And also from anybody whos done this program does it work well for making you look bigger and adding strength or jus one or the other

I believe he has B.O.R on both cause many people are going to be unable to do pull ups/chin ups. switching one of the B.O.R with a pull up should not hurt. I have been working this program for a bit and b routine has me doing chin ups every second time, but It is one of my personal goals to be able to achieve 3x8 on that

[Trooper91]

One question.

On my days off I'm doing additional work on the abs and some cardio. Should I still be doing the cable crunches after each session or could I skip that since I'm already targeting the abs two days a week?

[TheineLD50]

One question.

On my days off I'm doing additional work on the abs and some cardio. Should I still be doing the cable crunches after each session or could I skip that since I'm already targeting the abs two days a week?

"Can I add extra ab work?

Additional ab work is acceptable. Doing ab work on off days instead is also acceptable. You can also substitute in other ab exercises if you do not have access to a cable station for cable crunches."

Straight from the site.

muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
(Can't post links, so copy-pasta the link)

[Trooper91]

"Can I add extra ab work?

Additional ab work is acceptable. Doing ab work on off days instead is also acceptable. You can also substitute in other ab exercises if you do not have access to a cable station for cable crunches."

Straight from the site.

muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
(Can't post links, so copy-pasta the link)

Yeah I know additional ab work is allowed. What I'm asking is that if I should stop doing the ab crunches in the original workout since I'm already targetting them pretty hard on my days off.

Thanks btw.

[andyho10]

in terms of the accessories, should i be resetting on them aswell? throughout the program i have not resetted them once, i just started adding reps when i stall till i get 3x10 or 12.

i am currently on squat 290lb 3x5, bench 225lb 3x5, deadlift 345lb 1x5, ohp 150lb 5x5, row 210lb 5x5. recently took a deload week then just done a week with full body higher reps instead of 5x5 to maybe help me push pass some plateaus. back to program today and going to reset all lifts 10% and revamp.

[helhedded]

What I'm asking is that if I should stop doing the ab crunches in the original workout...

my opinion, no

If your goal is to gain strength and muscle as fast as possible your training should get first priority and whatever you do on you rest days should never hinder progress.

in terms of the accessories, should i be resetting on them aswell? throughout the program i have not resetted them once, i just started adding reps when i stall till i get 3x10 or 12.

i am currently on squat 290lb 3x5, bench 225lb 3x5, deadlift 345lb 1x5, ohp 150lb 5x5, row 210lb 5x5. recently took a deload week then just done a week with full body higher reps instead of 5x5 to maybe help me push pass some plateaus. back to program today and going to reset all lifts 10% and revamp.

occasionally I do reset my accessories. In this program I don't think accessories should be too heavy provided that you are making progress with your main lifts. By all means though if you are eating and recovering enough then go for it.

[johnvuuzy]

I've been on ICF for about a month now and I am seeing a big difference in my quads, back, arms, and shoulders. I went from benching 95 to 135, but I feel as if my chest isn't growing. I feel it's mostly my upper chest is it acceptable to sub incline bb press for ohp or add it as a an accessory?

[aclockworkoi]

you went from benching 95 to 135. Your chest is growing. Seriously only a month? Give it some time. You will not see a significant difference in size in a month. Did you take pictures in the same pose in the same lighting to be sure? Do not sub in incline for OHP. You'll be fine just follow the program.

[Smashiin]

Do any of you have any progress pictures from doing this program?

Might start this. But i got to think about what my goals are.

[aclockworkoi]

Yes, my lifts have gone up a lot. I recently dead lifted 500lbs with straps. Still do a version of the program. I have gained significant size too.

[johnvuuzy]

you went from benching 95 to 135. Your chest is growing. Seriously only a month? Give it some time. You will not see a significant difference in size in a month. Did you take pictures in the same pose in the same lighting to be sure? Do not sub in incline for OHP. You'll be fine just follow the program.

Yea I started eating a lot more to, like 3000+ calories a day. Ok and sorry last question I saw side lat raises are acceptable are upright rows ok to be subbed for side lat raises?

[B0tt0mline]

Hi guys,

I am doing this routine now since 4 months and I really like it.

But I can not add weight anymore (at most exercises).

So maybe it is time to try another workout (full body prefered) - Is there any workout you would choose in particular?

Thank you!

[Hunttarded]

Hi guys,

I am doing this routine now since 4 months and I really like it.

But I can not add weight anymore (at most exercises).

So maybe it is time to try another workout (full body prefered) - Is there any workout you would choose in particular?

Thank you!

What are your current lifts at? Are you still gaining weight? If you're actually done with novice linear progression I'd recommend Madcow's 5x5, I like SamSix's version.

[ProXThin]

I have been lifting on and off for around 2 years now, never really been on a program using any kind of progression scheme, so I'm really interested in trying this? would this be okey for someone who are about to start an clean bulk who already have been lifting for 2 years, I'm not strong at all and i have never done any strength routine, my goal is mass and size but i need to get my numbers up, this is my 1RM on my big lifts at the moment, is this something that i could start even with an background of lifting on and off for 2 years, really want to get some muscles on this bulk.

Squat: 210 pounds
Bench: 175 pounds
Deadlift: 300 pounds
OHP: 110 pounds

[Hunttarded]

I have been lifting on and off for around 2 years now, never really been on a program using any kind of progression scheme, so I'm really interested in trying this? would this be okey for someone who are about to start an clean bulk who already have been lifting for 2 years, I'm not strong at all and i have never done any strength routine, my goal is mass and size but i need to get my numbers up, this is my 1RM on my big lifts at the moment, is this something that i could start even with an background of lifting on and off for 2 years, really want to get some muscles on this bulk.

Squat: 210 pounds
Bench: 175 pounds
Deadlift: 300 pounds
OHP: 110 pounds

Yea, you'll do well with this program and should be able to progress well if you eat and rest.