5x5 journey to incredible strength

[rustilldown]

What movie?

Parental guidance I believe with billy crystal and bett middler. It was funny ish more of a family movie but it was all that was playing here

 

[Anthony1980]

Ok this seems to be the place to be. Starting a 5x5 program Monday, my only question is will i gain mass with this? I know strength will increase but mass? And will it be lean mass or just bulk?
Stats:
6'
212lbs
Not sure on bf (a little much though)
And can i incorporate some cardio?

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[Buildingup24]

Ok this seems to be the place to be. Starting a 5x5 program Monday, my only question is will i gain mass with this? I know strength will increase but mass? And will it be lean mass or just bulk?
Stats:
6'
212lbs
Not sure on bf (a little much though)
And can i incorporate some cardio?

Sent from my DROID X2 using EliteFitness

If I may, 5x5 Is geared more toward strength than size. Will u put on size? Depends on diet.
HOWEVER, a much more balanced approach to size AND strength would come from 5/3/1 by Jim Wendler with a bodybuilding assistance work template.

 

[rustilldown]

I think it all depends on your training history, and goals, 5x5 will put on size and strength so long as you eat in a calorie surplus. It is also great for someone looking for a beginning routine. It is also great for conserving strength and size while cutting. But like bu24 says wendlers 531 is a really excellent routine that allows you to add cardio, add assistance work, and kind of mend it towards your specific goals.

 

[rustilldown]

Also the type of mass you build will depend on your diet

 

[Anthony1980]

Here's an example: i know it only looks like 2 days but it's a 3 day mon-wed-fri. So they will alternate. One will be done on mon and fri but the following week the other will be done on mon and fri. Wed will be the one that isn't done twice.


Mon: Fri: (alternate)
Squats 5x5
Bench 5x5
Barbell Row 5x5

2 weighted hyper and 4 abs


Wed: (alternate)
Deadlifts 5x5
Military Press 5x5
Wide grip pull ups 5x5

3 barbell curl 3 tricep extension (8 reps)




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[Buildingup24]

Best advice? Try it for 8 weeks see how it goes, but give it a real effort and a real diet to go along with the hardwork. If u feel bigger n are obviously stronger after 8 weeks, go another 4-6. After that, give your joints a breather by doing 4 weeks of more hypertrophic work (using your new strength) and then if u want, go back to 5x5.

Question- what are your current lifts

PS-sorry for jumping in

 

[Anthony1980]

Great idea. One of the trainer at the gym i go to also said if i do the 5x5 i should do a less weight more rep week about 4 or 5 weeks in to help with recovery. Right now my weights are as follows:

Flat bench: 145lbs 3x15
Squats: 180lbs 3x15
Deads: 185lbs 3x15
Curls: 100lbs 3x10

So im sure i can go heavier if its fewer reps. I just have to figure out how heavy. My concern is the bench because i dont always have a spotter so unfortunately i have to go for the smith machine sometimes. I know its a no no but with no spotter i have no choice sometimes.

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[Buildingup24]

Start your bench lower than you think. It'll Allow you to progress and not need a spot for longer period of time. I don't think you'll stall too quick. Your numbers r a good start btw

 

[Anthony1980]

Thanks! This app is probably the best one I've downloaded and i appreciate all the help from everyone here.

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