5x5 or isolation exercises?

[bfq]

Please help me out. I am on the 1st week of my first cycle (500mg Test E per wk) and want to make sure I get the most out of it. I have been lifting for about 6 years or so and have always worked with a 5-6 day split focusing on concentrated movement exercises and training each body part about once a week. about two weeks ago I changed to this

5 leg exercises
3 chest exercises & 3 Biceps
rest day
4 back exercise & 3 triceps
4 shoulder exercise
rest day
......repeat

all exercises 3 sets of 6-10.

But I was reading today that the 5x5 is the way to go for putting on muscle fast.

M:
Squat 5x5 (3x3)
Bench 1x5 (1x3)
Row 1x5 (1x3)

W:
Squat 5x5 with 15-20% less than Monday (drop this lift)
Deadlift 5x5 (3x3)
Military 5x5 (3x3)
Pullups 5x5 (3x3)

F:
Squat 1x5 (1x3)
Bench 5x5 (3x3)
Row 5x5 (3x3)


I want to be bigger, but want to make sure it stays "pretty beach muscle" and not worlds strongest man, "real strong but not so pretty" muscle. This seems like it wouldnt hit the arms and shoulders as much as i would think i nedded to.

Thoughts?

 

[SouthernLord]

I say train the way you always have trained while on cycle and do the 5x5 during your PCT.

 

[ExtraMile]

If the way you trained before worked then use that. Dont fix what aint broke bro. Thats my thinkin anyway

EDIT: then again I dont juice so maybe Im wrong...

 

[LucSulla]

I say train the way you always have trained while on cycle and do the 5x5 during your PCT.

I'm going with this with the caveat that I don't cycle, so this is more observation than experience. If you were gaining doing iso prior then I would imagine that you will continue to make gains while on. The 5x5 after will help push you in a different fashion when you are off.

 

[desmond]

I have and never will do a cycle (I got liver inflammation and parenthesis issues from just taking creatine, and had to discontinue).

But - and this goes to the people who have done cycles - 5x5 is quite low volume? Are there better routines on your first cycles? I mean both 3x3 and 5x5 were intended for natural trainees - I'd assume on your FIRST CYCLE, where your body is most responsive, your weights progression could exceed 5x5, so you could either be do something more aggressive in regards to incrasing the weights, or a higher volume routine.

 

[SouthernLord]

I'm going with this with the caveat that I don't cycle, so this is more observation than experience. If you were gaining doing iso prior then I would imagine that you will continue to make gains while on. The 5x5 after will help push you in a different fashion when you are off.

Yes.

Dropping the volume post cycle and doing the 5x5 will help you preserve your gains and hopefully add dome more strength. I think it would be a bad idea to just switch training style while on cycle.

 

[WiggyWild]

parenthesis

please explain. Do you mean paraethesia
?

 

[SouthernLord]

parenthesis

please explain. Do you mean paraethesia
?

Yes. This is what he meant

 

[SouthernLord]

I have and never will do a cycle (I got liver inflammation and parenthesis issues from just taking creatine, and had to discontinue).

But - and this goes to the people who have done cycles - 5x5 is quite low volume? Are there better routines on your first cycles? I mean both 3x3 and 5x5 were intended for natural trainees - I'd assume on your FIRST CYCLE, where your body is most responsive, your weights progression could exceed 5x5, so you could either be do something more aggressive in regards to incrasing the weights, or a higher volume routine.

I am not a cycler either, yet

That is the idea though, at least what I would do..... Train using a ton of volume or intensity techniques(DC) while on cycle. Then during PCT drop the volume and focus on the big basic heavy lifts (5x5, 5/3/1, etc) with that newly gained strength, while eating like crazy (depending on current cycle goals) and solidify those gains and preserve LBM while your body recovers. Again....I am not on any gear nor have I ever been on any inject ables so my opinion should be taken with a grain of salt.

.

 

[Unit 2005]

5 x 5 is a great way to train for strength, but if size and mass is your quest then stick with a typical bodybuilding split with reps typically in the 8-12 range (proven rep range for hypertrophy).

The title of your post is interesting, you ask 5 x 5 vs isolation. The answer is neither. I would 100% go with a split where you perform your COMPOUND lifts (bench presses, squat, deads bb rows, overhead presses) first when you strength levels and energy are highest then move on the the isolation and different angles of hitting that muscle later.

An example of a bodybuilding (Chest in this example) workout for someone who is using steroids would look like:-

(1) Incline Barbell Press (include a few warm up sets) 4 x 6, 6, 8, 10
(2) Flat Dumbbell Press 4 x 8, 8, 10, 10
(3) Decline Barbell Press 4 x 8, 8, 10, 12
(4) Incline Flyes 3 x 10, 10, 12
(5) Cable Crossover/Pec Dec 3 x 12

A few tips - dont take every set to failure, just one per exercise. Have a spotter, you will need one if you are serious about adding new mass, forced reps are vital in any workout....exp when adding new mass is the goal. Aim to increase the weight slowly, small but constant increases is the name of the game.

PM me if you want a full routine and any more advice.