sharaabi

Ok so i got the following plan from bodybuilding.com and did it for the first time yesterday...i also read the geocitites site where i learned a great lot.

What i need from you guys is a critique. I personally did the first part yesterday AND HONESTLY feel great today. I wont have the guilt of missing a body part if i cant do it 3 days a week due to heavy workload.:camer:

The guru of this site mentions that if you grow the main muscles the otehrs will follow.... i had a few questions on my routine:

1. my aim is to cut up and i KNOW diet plays 90% of the role...BUT is this routine good enough to give me some thickness or maintain what i have...I MIGHT be able to add muscle if i keep my nutrition VERY well timed right?

2. i know isolation exercises are not a focus when doing a full body like this BUT IS IT ok to throw in a set of bi, tri and shoulder evenly?

3. has anyone else in here cut up using this?

4. i was: 271lb..40%bf....im now 203lb in the morning with 20%bf.:clapping: ....do you think if i keep cardio(HIIT) or basketball activity etc i can get ripped in 4-6 months?

FULL BODY

doing a set of a1-(resting anywhere between 90seconds to 3 minits depending on goaL) and going to a2.
A-1: barbell bench press - 5 reps
A-2: bent over row - 5 reps
B-1: barbell squat - 5 reps
B-2: stiff legged deadlift - 5 reps
Planks for 20 seconds after each set

A-1: weighted dips - 5 reps
A-2: weighted chin-ups - 5 reps
Barbell deadlift - 5 reps
Hanging leg raise - 5 reps

A-1: incline press - 5 reps
A-2: dumbell row - 5 reps
B-1: leg press - 5 reps
B-2: glute/ham raise - 5 reps
crunches w/weights 2x5 - 5 reps

sharaabi

no one?

DarkFalcon

I'm short on time right now but if no has answered your very good questions by the time I get back in here I'll make sure I do.

DJSTARER

i glanced at it earlier, and to be honest.... i don't really understand what it says

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

powerman2000

What you've outlined for yourself is not a 5x5 routine.

You can't do a 3x per week full body workout that is a true 5x5.

5x5 means doing 5 sets with 5 reps on a single compound exercise like squats.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

sharaabi

this is where I got it from....i just tweaked 2 exercises.

http://www.bodybuilding.com/fun/mahler73.htm

What Is 5x5?


The 5x5 program calls for doing five sets of five reps per exercise. To illustrate, lets use the barbell deadlift as an example. Do two warm-up sets to get the groove down. Then load the bar up to your working weight and do five sets. When you can do five reps on all five sets, increase the weight by five pounds.



Barbell Deadlift.
Click To Enlarge.
For a focus on strength, take three-minute breaks in between each set. For a focus on size, try ninety-second breaks in between each set. Finally, for the middle path, try two-minute breaks in between each set. To design a 5x5 program you can either do a split routine in which you do the upper body one day and lower body the next training session.

Or you can do a full body workout 2-3 times per week. It will take some experimenting to determine which option is best for you. Regardless, of which option your choose, focus on compound exercises for each workout such as bench presses, squats, deadlifts, weighted dips, barbell rows, etc. Some isolation work is acceptable, but do not get carried away.

Focus on exercises that give you the most bang for your buck. Now you could do the same exercises frequently such as bench presses three times a week 5x5 style. Or you could try Louie Simmons conjugate approach to switch things up.



Louie Simmons, One Of Only 6 Lifters To Total Elite In 5 Weight Classes.

For example, do bench presses on Monday, weighted dips on Wednesday, and incline presses on Friday. You will avoid overuse injuries and the exercises are similar enough that you will make progress on all three and build overall strength. Here are two sample 5x5 programs:

Option One (Full Body Routine)


Monday
A-1: barbell bench press
A-2: bent over row
B-1: barbell squat
B-2: stiff legged deadlift
Turkish Get-up 2x5 l,r (left and right)

Click Here For A Printable Log Of Monday Option 1.

Wednesday

A-1: weighted dips
A-2: weighted chin-ups
Barbell deadlift
Hanging leg raise 2x5

Click Here For A Printable Log Of Wednesday Option 1.

Friday

A-1: incline press
A-2: renegade row
B-1: front squat
B-2: glute/ham raise
Saxon side bend 2x5

wildman1717

Your best bet is to use the madcow version like the one in the link I gave you earlier.

powerman2000

I second that motion, big time.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

wildman1717

It is by far the better program that you have listed, sharaabi. Thanks for backing me powerman.

DarkFalcon

Yep that's fine but remember your doing one set of A-1 x5 waiting 90 seconds then doing A-2 then waiting 90 seconds and going back to A-1 until you've done 5 set's of 5 of each. Then you move on to the B's. I'd probabley change a few things to suit myself but if your happy with it go for it. The 5x5 the other guys suggested is solid also but IMHO it's geared a little more toward the powerlifter.