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5x5 rule or more reps?
- Thread starter biggernu
- Start date
enigma4dub
Active member
masonweitzel said:
dont believe most anything you read in muscle mags. the rules for puttting size on are simple. eat in a caloric excess. and progressively train heavy compound movements, and you will get bigger.
enigma4dub said:
It's just that simple. If your big lifts (squats, presses, deadlifts, rows) and the number on the scale are going up, you're fine. 5x5 is just a good way to ensure that, it's not written in stone.
I'd like to make one suggestion though: Don't read those magazines at all. There are plenty of truly worthy stuff to read.
right it see,s like i hit a wall as far as naturally putting on more weight. At the end of the week on fri, i weigh in at 189 - 190, i don't drink, but on monday i weigh in at 181 - 182, same time of day, same routine etc. Am i not eating enough on the weekends? I had my bf tested last week at the clinic and i have 6% bf and 170.6 lbs of lean muscle. This was done in the water tank.
Mercere said:
Im eating 6 times a day. close to 6000 calories a day with 440 mg af protein a day. My big lifts have kinda leveled off, 250 on the bench 285 one rep max, squat 300 leg press 312, but thats maxed out on th gay ass machine, im gonna find a way to add some plates to it.
Monday - Chest and TrisMercere said:
Incline Dumbell 3x8 for all below 65lb
Decline Dumbell 75 lb
Flat Dumbell 70 lb
Flat Bench 235ish
Tricep Pushdowns on Smith Machine 170lbs 3 sets and last one i crank it up to 180 - 190 and go to failure.
Skull Crushers 50lbs plus bar 3x10
Tricept Kickbacks 40 lbs 3 sets to failure
finish off woth 3 sets of push ups to failuer each time
Tuesday - Legs and Abs
Squat 200, 250, 300, 3 sets 10 reps
Calf Raises 180 lbs 3 sets 8 reps
Leg Press 240, 260, 300 3 - 4 sets 10 reps last one ot failure
Hamstring Curls 200, 215, 235, 3-4 sets 10 reps last to failure
Leg Extension 215, 240, 260, 3-4 sets 8 - 10 reps last to failure
Seated Ab machine 250 lb,
Crunches till failure
Obliques 170 lbs on the machine
Wednesday - Back and Bicepts
Lat Pull down 245 lbs 3x10
T-Rows 250 lbs 3x10
Seated Lat Rows 262 lbs 3x 12
Bent over rows 55lb dumbell 3x 10
Incline Dumbell Rows 45lbs 3x 10
Bicepts curl (both Arms) 120 lbs 3x10
Preacher Curl 50 lb dumbell 3x10
Conctration Curl 55lbs 3x10
Hammer Curl 50 lbs 3x10
Thur - Shoulder Abs
Should Press 212 lbs progressively 3 x 12
Shoulder Shrugs 100 lbs dumbells ( Biggest my gym has) 3 X failure
Shoulder Raises 45lb dumbell 3 x 10
Rear Deltoid (machine) 145lb 3x10
Should Flys 45lbs 3x12
Repeat of Abs
Fri - Chest Again
Weekend OFF
Lifting each group once per week might not be working for you anymore. You can organize your training around push and pull days. al420 has a good example of this type of training. You can certainly start on 5x5 to improve your main lifts. Overall, there is too much fluff (3 different tricep exercises for example). If you want to follow a traditional split, you can pick one exercise, such as flat barbell bench, do it 5x5 focusing on increasing the weight every week, then follow that with an incline press for 3x8. Pick one tricep exercise and do it for 3x10 or something similar to that. If you drop all the fluff, you can bench and squat twice per week which will stimulate further growth. Also, start deadlifting. If you can do pullups, drop the lat pull down and do those.
To summarize, there are way too many exercises. Pick one main lift for 5x5, do one or two assistance lifts for higher reps, and do this twice a week per lift. I'm sure your numbers will begin on increasing again.
To summarize, there are way too many exercises. Pick one main lift for 5x5, do one or two assistance lifts for higher reps, and do this twice a week per lift. I'm sure your numbers will begin on increasing again.
perp69
New member
That is what mags do. They have to talk about something so people will continue to buy them. Really all you would need to know regarding lifting could be summed in one issue but they can't continue to make money that way. I do read one mag, M&D, cause I like to read the research stuff and editorals they have but not for the routines. You got plenty of good routine info and advice on this board.
Perp
Perp
