Yeah but what about someone like Cristiano Ronaldo who looks both ripped and strong. He obviously isn't on steroids due to the fact he get drug tested every week. It's just that I have started this 5x5 workout and I'm in my 5th week and haven't noticed any physical difference. And when I look at the pictures of people who have been following the program for 2 years and yet look pretty much as they did before (just a little slimmer) it doesn't fill me full of confidence. I have two months from today to get into shape before I head away for the summer. Do you think I'd be better off doing a more intense routine to see quicker results?
I have designed this routine inspired by a science journal I read called "A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength". It concluded that varying rep range during the week lead to more rapid muscle gains compared to doing the same rep range every workout (e.g. 5x5 stronglifts).
Monday
A 3x15 Barbell squat
B1 3x15 Single leg standing dumbbell calf raise
B2 3x15 Barbell bent knee deadlift
C1 3x15 Dumbbell jump squats
C2 3x15 Crunch
Wednesday
A1 5x5 Incline dumbbell bench press
A2 5x5 Barbell row
A3 5x5 Standing triceps extension
A4 5x5 Barbell shoulder press
A5 5x5 Standard grip dumbbell curls
Friday
A 3x10 Barbell squat
B1 3x10 Single leg bent knee calf raise
B2 3x10 Sumo deadlift
C1 3x10 Dumbbell jump squats
C2 3x15 Leg lowering – reverse crunch
Saturday
A1 3x15 Flat bench press
A2 3x15 Barbell row
A3 3x15 Standing triceps extension
A4 3x15 Barbell shoulder press
A5 3x15 Standard grip dumbbell curls
The rep ranges in the program will be changed every 8 weeks. So instead of 5x5, 3x10, 3x15, 5x5 the routine will be 3x10, 3x15, 5x5, 3x10, and then after 8 weeks of that it will change to 3x15, 5x5, 3x10, 3x15. I think that changing the rep ranges every 8 weeks will enable the body to continue to progress by changing the focus between slow twitch, fast twitch and "medium twitch" muscle fibres.