Does anyone even do the one muscle group a week anymore?

[Madcow2]

I have a tweaked version of 5x5 and have made excellent gains for my age. I do train one body part a day.

My guess would be it's not based or going to look like anything from Bill Starr. Even if you have only back, legs, and chest you need 9 days to hit everything 3 times and that's with zero days off of training.

 

[silver_shadow]

My guess would be it's not based or going to look like anything from Bill Starr. Even if you have only back, legs, and chest you need 9 days to hit everything 3 times and that's with zero days off of training.

i'm guessing it is something along the lines of needsize's 5x5 though we'll only once he posts up.

 

[djeclipse]

I'm guesing he uses 5 sets of 5 for some of his lifts (once a week), ramping the weights up to 100% and calls it a 5x5 program.

 

[eat big]

My guess would be it's not based or going to look like anything from Bill Starr. Even if you have only back, legs, and chest you need 9 days to hit everything 3 times and that's with zero days off of training.

No, it's nothing like that. Here it is.

This is from 2004:
Saturday September 4
Squats 12x185 10x195 8x205 6x225 4x245
Leg press 12x180 10x190 8x225 6x270
Leg ext. 12x80 10x100 10x110
SLDL12x60 10x60 10x60
Calf machine 4 sets of 12x55
Standing calf 4 sets of 120x12

Sunday September 5th
Military press 12x25 10x35 8x45 6x50
Front raise 12x20 10x25 10x25
Rear laterals 3 sets of 12x25
Shrugs 3 sets of 12x 185
Preacher curls 10x35 10x37.5 10x37.5
Dumbbell curls 10x40 8x45 6x50
Hammer curls 3 sets of 10x140
Reverse curls 3 sets of 10x60
Abs

Tuesday September 7th
Flat bench 10x185 8x195 6x205 4x215 2x225
Inc bench 12x135 10x145 8x155 6x165
Cables 3 sets of 10x80
Inc cable flye 3 sets of 10x55
Pressdown 12x150 10x150 10x150
Oh ext 3 sets 10x110
Machine 12x60 10x70 10x70
Abs


Thursday September 9, 2004
Pulldown 2 sets of 12x150 2 sets of 10x160
BB Rows 2 sets of 12x135 2sets of 10x145
NG Pulldown 12x140 2 sets of 10x150
Machine Row 12x140 2 sets of 10x150
DB Row 3 sets of 10x60
Pullover 3 sets of 10x10
Barbell curls 12x20 10x22.5 8x25 6x27.5
DB preacher 3 sets of 10x30
21’s 21x85 21x90
Standing calf 5 sets of 15x130

Friday September 10th, 2004
Arnold press 12x40 10x45 10x45
Lateral raise 12x20 3 sets10x25
Leaning Shrugs 3 sets 12x60
CG bench NT do 4 sets of 135
French Press NT do 4 sets of 30
Dip 10x25 8x35 6x45
Abs


This is from this past week:
Friday February 3, 2006
Flat Bench 5x5 with 275
Inc Db 5x5 with 80
Decline Bench 3x12 with 175
Cable Flye 3x12 with 42.5
Inc DB Flye 3x12 with 45
Calves

Saturday February 4, 2006
Very sore from chest
Smith Press 5x5 with 185
Upright Rows 3x12 with 85
DB Press 3x12 with 45
T Bar Row 3x12 with 90
Machine Row 3x12 with 180
Cable Single Row 3x12 with 60
Abs and obliques

Sunday February 5, 2006
Squats 5x5 with 315
Leg Press 5x12 with 6 plates
Leg Extensions 4x12 with 160
Seated Curls 5x12 with 150
SLDL DB 3x12 with 70
Calves and lower back

Monday February 6, 2006
CG bench 5x5 with 230
Dips 4x20 with 45
Pressdown 4x12 with 75
Tri Machine 4x12 with 150
Barbell Curls 5x5 with 37.5
Cable Curls 4x12 with 65
Spider Curls 3x12 with 35
DB hammer preacher 3x12 with 30
Abs

Wednesday February 8, 2006
Deadlifts 5x5 with 345
WG Pulldowns 3x12 with 170
NG Pulldowns 3x12 with 160
Pullover Cable 3x12 with 52.5
Machine Press 3x12 with 160 -170 nt
Lateral Machine 3x12 with 85
Rev FLye 3x12 with 15
Abs


Here's what my current routine is:
http://i1.tinypic.com/o752fc.jpg

Here's what I look like at 19 yo and 5'8" at 240 lbs.:
http://i1.tinypic.com/o74u85.jpg

Any tips to switch it up are welcomed.

 

[eat big]

My chest has always been lagging but since I started doing two exercises with 5 reps it has gotten MUCH stronger. Try doing two exercises with 5 reps and the rest for high reps if that body part is lagging.

 

[DZLS]

you're a big 'ole bear... if you cut down to 225, you'd be impressive to say the least...

 

[eat big]

you're a big 'ole bear... if you cut down to 225, you'd be impressive to say the least...

That's what everyone tells me. The problem is I don't know what I want to do. I want to be able to lift a shitload of weight, and be huge, but everyone tells me to cut down. I mean I would look better cut down but I want to be just huge and massive. I'm getting there. Once I get to the desired size, then I might cut.

You can see pictures of me at 195 here.
http://www.elitefitness.com/forum/showthread.php?t=427286

Here's a picture of me at 240:
http://i1.tinypic.com/o7pylg.jpg


I've got a good base and all. I stopped creatine so I'm trying to drop water. I haven't lost any weight since going off of the creatine. Do I look fat or obese? I know I'm probably north ot 20%bf.

 

[DZLS]

i wouldn't say you're obese, but you're definitely north of 20%...

your chest is lagging behind though... just keep hitting it hard...

 

[eat big]

i wouldn't say you're obese, but you're definitely north of 20%...

your chest is lagging behind though... just keep hitting it hard...

Will do. Hopefully I will decide what I want to do. Chances are I am going to go more towards powerlifting and see where that takes me.

 

[Madcow2]

No, it's nothing like that. Here it is.

That was what I was saying. You might be using 5 sets of 5 reps in your program but the program is not based off or similar to any template related to Bill Starr or that genre - which when most people in the world say "5x5" that's what they are talking about. Sort of like someone calling their workout a tweaked version of Westside Barbell because they've included box squats as an exercise somewhere in there.

I'm just clearing up the genre point as an FYI not passing judgement on your program or your success (and if you are piling on muscle and getting strong - who cares how you lay it out because it's obviously working).