New Routine 5x5?

Piti · 11-07-2006, 01:57 AM

Ok, its time for a new routine guys..I've been reading the boards and everyones been talking about 5x5..I'm still bulking, and am on a 3 day split being Chest and tri's, Back and Bi's, and Legs and Delts..So 5 sets of 5 reps each excersise, goin' pretty heavy im assuming right??..How do you guys like it??..The way I lift is my core lifts, and then isolation afterwards..My benchpressing, Deadlifts, then Squats..I'm thinking on goin' on 5x5..Just wanted to hear from you guys first..

**DarkFalcon** · 11-07-2006, 02:09 AM

Quote:

Originally Posted by Piti

Ok, its time for a new routine guys..I've been reading the boards and everyones been talking about 5x5..I'm still bulking, and am on a 3 day split being Chest and tri's, Back and Bi's, and Legs and Delts..So 5 sets of 5 reps each excersise, goin' pretty heavy im assuming right??..How do you guys like it??..The way I lift is my core lifts, and then isolation afterwards..My benchpressing, Deadlifts, then Squats..I'm thinking on goin' on 5x5..Just wanted to hear from you guys first..

I really liked doing a routine I based on 5x5. It's basically what your doing with the core lift's and isolation movements. For example 5x5 on squat's followed by say 3x8 on lunges, 3x8 on ham curls, and 4x10-12 calf raise. And yes you have to go heavy on 5x5. The whole point of 5x5 is too take your lifts to new highs.

Piti · 11-07-2006, 03:04 AM

i see..so all my exercises dont have to be 5x5..smaller groups like hams, arms, etc i could do 3 sets of higher reps right??..which makes sense..and on the 5x5..keep the weight the same right??..

kethnaab · 11-07-2006, 03:32 AM

if you want to do the "official 5x5", I suggest you read

http://www.geocities.com/elitemadcow...read.htm?20064

Piti · 11-07-2006, 04:22 AM

Seems a bit complex..Kinda havin' a hard time understanding it..But pretty much I'll do my core lifts at 5x5 and isolation at 3x8-10 I guess..Every week with those core lifts should I try increasing the weight?..Or just stay at 5x5 until I can put more weight on??..Or should I see gains every week??..heh

**madman911** · 11-07-2006, 01:46 PM

5x5 has become a generic term; anyone employing a 5 rep 5 set scheme says "I'm doing 5x5". What makes Starr's 5x5 programs so effective is his ingenious approach to progressive overload.

Piti · 11-07-2006, 02:04 PM

I dont know..I'm reading up on 5x5 and it all seems odd to me heh..I just need a new routine interms of sets and reps that i could follow, in a 3 day split that is..Mond, Wed, Frid. Cuz i def need a new set of reps and sets, I'm at a plateu right now =/ so it doesnt need to be 5x5, any suggestions would help..help me out here guys, appriciate it alot..take it easy

BMF_Dallas · 11-07-2006, 03:56 PM

using the intermediate bill starr 5x5 program is pretty easy. just find out your 5rm's on the core lifts, plug them into the spreadsheet and BAM...you've got all your lifts planned out for you. It's very simple to follow. I am on my second week. Check out my journal. Pretty easy. Good luck on whatever you choose.

kethnaab · 11-07-2006, 04:53 PM

Quote:

Originally Posted by madman911

What makes Starr's 5x5 programs so effective is his ingenious approach to progressive overload.

exactly. He didn't look at each individual workout as an entity of muscular stimulation unto itself, he looked at workload accumulation as the primary means of stimulation. The basic idea is that you take a few really effective exercises, and focus on getting stronger on those exercises.

The first week or two is pretty easy, you build up your workload capacity and reinforce technique. Week 3, and especially 4-5, are going to be pretty damn tough, and week 6 and (possibly) week 7 will lay you flat.

At this point, you are going to be on the fringe of overtraining, so you cycle back, reduce volume, and allow your substantially increased level of fitness to carry you through some challenging, intense workouts that are lower in volume.

His idea is not "let's blitz back and biceps today", his idea was "let's blitz everything on the body over the next 6 or so weeks", with each workout feeding into the next.

That style of training kinda died when steroids entered the picture in a prominent role, and "taking advantage of the juice" was more of a necessity than intelligent macrocycle planning.

**davtown** · 11-07-2006, 08:34 PM

Another vote here for Bill Starr's intermediate 5x5 program... I got some great strength/size gains off of it, and I agree, it's definitely a well thought out apporach to muscular overload. I don't think it is too hard to figure out, just read the website once or twice, and download the excel spreadsheet.

http://www.geocities.com/elitemadcow...Linear_5x5.htm

Piti · 11-07-2006, 09:21 PM

Wouldn't u overtrain squatting or benching 3 times a week??..I dont know, for some reason it just doesn't look like a routine I could benfit from, dunno why..I guess its because I;ve been so hyped up in the past about training everything, arms, etc..grr, shits pissing me off..

Piti · 11-07-2006, 10:08 PM

nvm guys...appriciate all the help..but i know what imma do now

**builtbeast** · 11-08-2006, 12:36 AM

Quote:

Originally Posted by Piti

Wouldn't u overtrain squatting or benching 3 times a week??

Have a deloading period.

kethnaab · 11-10-2006, 12:17 AM

Quote:

Originally Posted by Piti

Wouldn't u overtrain squatting or benching 3 times a week??...

of course you would, that is the idea!

You USE the very beginning's of the overtrained state to your benefit, and you call it "overreaching", and you get big and strong by doing it.

Read this

Jordan×core · 11-10-2006, 02:16 AM

Exercise Sets x Reps Details

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

Would that be a good work out?

kethnaab · 11-10-2006, 05:16 AM

that is the classic Starr/Madcow Intermediate 5x5

**davtown** · 11-10-2006, 05:54 AM

Quote:

Originally Posted by Jordan×core

Exercise Sets x Reps Details

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

Would that be a good work out?

That routine worked excellently for me!
http://www.geocities.com/elitemadcow...Linear_5x5.htm

11-07-2006, 01:57 AM	#1
Piti New Member Join Date: Aug 2005 Posts: 6 Recipes: 0 Rep Power: 0	New Routine 5x5? Ok, its time for a new routine guys..I've been reading the boards and everyones been talking about 5x5..I'm still bulking, and am on a 3 day split being Chest and tri's, Back and Bi's, and Legs and Delts..So 5 sets of 5 reps each excersise, goin' pretty heavy im assuming right??..How do you guys like it??..The way I lift is my core lifts, and then isolation afterwards..My benchpressing, Deadlifts, then Squats..I'm thinking on goin' on 5x5..Just wanted to hear from you guys first..

11-07-2006, 01:46 PM	#6
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	5x5 has become a generic term; anyone employing a 5 rep 5 set scheme says "I'm doing 5x5". What makes Starr's 5x5 programs so effective is his ingenious approach to progressive overload. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

11-07-2006, 08:34 PM	#10
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Another vote here for Bill Starr's intermediate 5x5 program... I got some great strength/size gains off of it, and I agree, it's definitely a well thought out apporach to muscular overload. I don't think it is too hard to figure out, just read the website once or twice, and download the excel spreadsheet. http://www.geocities.com/elitemadcow...Linear_5x5.htm __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-10-2006, 02:16 AM	#15
Jordan×core Pro Stature Join Date: Mar 2006 Posts: 851 Recipes: 0 Rep Power: 31	Exercise Sets x Reps Details Monday Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple) Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple) Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple) Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups Wednesday Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again Incline or Military 4x5 Ramping weight to top set of 5 Deadlift 4x5 Ramping weight to top set of 5 Assistance: 3 sets of sit-ups Friday Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps) Would that be a good work out? __________________ How did I fail women studies? I love bitches. If there is no enemy there is no fight...if there is no fight there is no victor...if there is no victor there is no crown.....now we have a enemy we have a fight and we will win the crown.

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11-07-2006, 03:04 AM	#3
Piti New Member Join Date: Aug 2005 Posts: 6 Recipes: 0 Rep Power: 0	i see..so all my exercises dont have to be 5x5..smaller groups like hams, arms, etc i could do 3 sets of higher reps right??..which makes sense..and on the 5x5..keep the weight the same right??..

11-07-2006, 03:32 AM	#4
kethnaab Amateur Join Date: Oct 2006 Posts: 81 Recipes: 0 Rep Power: 5	if you want to do the "official 5x5", I suggest you read http://www.geocities.com/elitemadcow...read.htm?20064

11-07-2006, 04:22 AM	#5
Piti New Member Join Date: Aug 2005 Posts: 6 Recipes: 0 Rep Power: 0	Seems a bit complex..Kinda havin' a hard time understanding it..But pretty much I'll do my core lifts at 5x5 and isolation at 3x8-10 I guess..Every week with those core lifts should I try increasing the weight?..Or just stay at 5x5 until I can put more weight on??..Or should I see gains every week??..heh

11-07-2006, 02:04 PM	#7
Piti New Member Join Date: Aug 2005 Posts: 6 Recipes: 0 Rep Power: 0	I dont know..I'm reading up on 5x5 and it all seems odd to me heh..I just need a new routine interms of sets and reps that i could follow, in a 3 day split that is..Mond, Wed, Frid. Cuz i def need a new set of reps and sets, I'm at a plateu right now =/ so it doesnt need to be 5x5, any suggestions would help..help me out here guys, appriciate it alot..take it easy

11-07-2006, 03:56 PM	#8
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	using the intermediate bill starr 5x5 program is pretty easy. just find out your 5rm's on the core lifts, plug them into the spreadsheet and BAM...you've got all your lifts planned out for you. It's very simple to follow. I am on my second week. Check out my journal. Pretty easy. Good luck on whatever you choose.

11-07-2006, 09:21 PM	#11
Piti New Member Join Date: Aug 2005 Posts: 6 Recipes: 0 Rep Power: 0	Wouldn't u overtrain squatting or benching 3 times a week??..I dont know, for some reason it just doesn't look like a routine I could benfit from, dunno why..I guess its because I;ve been so hyped up in the past about training everything, arms, etc..grr, shits pissing me off..

11-07-2006, 10:08 PM	#12
Piti New Member Join Date: Aug 2005 Posts: 6 Recipes: 0 Rep Power: 0	nvm guys...appriciate all the help..but i know what imma do now

11-10-2006, 05:16 AM	#16
kethnaab Amateur Join Date: Oct 2006 Posts: 81 Recipes: 0 Rep Power: 5	that is the classic Starr/Madcow Intermediate 5x5