dton

Was talking to some friends online, and they were talking about a routine called "5x5 Linear Progression" which they said was good for beginner-intermediate lifters.

Anyone able to expand on this more than just a name for the training technique :O?

powerman2000

Here ya go dude, everything you'll ever need on the subject!

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

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dton

thanks a heap dude.

dton

I've been tempting the idea of rather than doing my usual 3 day's a week:

mon - legs
wed - chest and tris
fri - back and bi's

to something more like:

mon - bench, squat, deadlift, barbell bentover row, military press
wed - bench, squat, deadlift, barbell bentover row, military press
fri - bench, squat, deadlift, barbell bentover row, military press

----

seems kinda silly compared to some of the stuff ya read, and then you get people shouting that it's how training it should be done... was thinking that it's worth a shot in the very least...

anyone else tried something similar?

powerman2000

Training 3x per week and only hitting each muscle group 1x per week is a BB Mantra.

You can grow using your current routine, but its very inferior to your second choice. Even if you do grow on your current 3 day per week protocol, you'll soon have to switch to something else anyway. That 5x5 routine is excellent for strength gains. I say do it, definitely!

__________________
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

dton

Thanks a heap Powerman. Just the sort of cleancut answers I was hoping for.

Really appreciate it.

powerman2000

I'm here to serve.

__________________
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

DJSTARER

I don't really want to make things cloudy, but many times, full body workouts 3X per week work very well. With proper diet, rest, and gym time, amazing gains can be made.

I'm just putting it out there.... too much emphasis has been put on the "split" lately.

__________________
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

nextteenamateur

I am interested in this as well. I am thinking of doing something like this:

M- Bench, Military press, Squat, Dead, Row (5x5)

W- Bench, Military press, Squat, Row (3x3)

F- Bench, Military press, Squat, Dead, Row (5x5)

AND NOT HITTING FAILURE AT ALL!!!! Something I'm not used to. Any thoughts?

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RAW TESTED LIFTS:
Dead - 455
Squat - 405
Bench - 230 (getting up there)

Going for an 1100 pound total and beyond

DJSTARER

Failure is a difficult term to define to a scientific point. IMO, if you can't get it up without a spotter, it's failure.

Training UP TO this point is proper with such a routine. Take each set to a point where you know you won't be able to finish the next rep. Simple as that.

If I were to switch off my WSB, I'd go:


Monday: Back Squat, BB Row, Bench

Wed: Lunges, Deadlift, Incline DB work

Friday: Box Squat, Pullups, Floor Presses.


DOn't forget your multi

__________________
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

dton

I got a question (yes I realise I have lots of these), why is a multi so important? To be honest I can't tell the days when I accidently miss it from any others. lol

DJSTARER

many of our diets are based around macronutrient intakes, rather than micro. Of course, the foods we do eat are very dense in micro nutrients as well, but because (for instance) my total caloric needs are so great (5K), and what I eat is so similar day in and day out, many micro nutrients may be missing from my diet. I can't afford the "fullness" many vitamin rich veggies and fruits give me when i am attampting to gain weight. On a cut, I tend to drop the multi, for all the vitamins and minerals I could possibly need are consumed due to the caloric deficit and hunger.

Makes sense?


Don't forget your multi

__________________
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