Legion, here is a copy of needsize's 5x5 routine that he has been following... I saved it from one of his posts a while back.....
It also includes some diet info and stuff he added.....
Diet:
This is the simple part. Focus on getting about 1.5 to 2 grams of protein per pound of bodyweight per day. For instance if you weigh 115 pounds try and consume about 250 to 300 grams of protein. This forces muscle recovery, muscle growth, and aids in strength gain. Increased muscle mass speeds the bodys metabolism and increases its fat burning efficiency. I recommend purchasing a good protein suppliment. Try Optimum Nutrition 100% Whey from DSPnutrition.com to suppliment you dietary protein.
Reduce the amount of sugar in your diet. Sugar causes insulin spikes which can make u tired, lethargic, and causes the body to more easily store dietary fat and carbohydrates as fat.
Always avoid consuming fat and carbohydrates in the same meal. This leads to increased body fat storage.
Workout:
This get much more complicated but we will start you off with a basic plan which can be altered as needed later. I would start you out on a powerlifting program like I am on, but it is very complex in its methods and applications. It requires a great understanding of your individual strengths and weaknesses and focuses more on developing your CNS (central nervous system) more that your skeletal muscle system... So I suggest you start out with a basic 5x5 program to begin with to develop some good strength gains and muscle development. I won't go into overly explaining the various exercises here since it would be much easier to do over the phone. I can also send you some links to webpages with pics and descriptions and video clips.
The 5X5 training approach has been around for decades and has proven to be effective for many types of strength athletes.
THREE APPROACHES
1. Light weight for speed: 5 sets of 5 reps with no more than 60 seconds rest between sets. 60% to 65% of your 1 RM (1 Rep Maximum) is recommended. NOTE: It's important that you move the weight a fast as possible with 100% effort on each rep. Maximum bar velocity is important to get the optimum use of your fast twitch muscle fibers.
2. Medium weight: 5 to 6 sets of 5 to 6 reps. Work up over the first 2 to 3 sets, then do 2 to 3 sets of with the same work weight. 75% to 85% is recommended.
3. Heaviest weight: 5 to 6 sets working up to limit "all-out" set of 3 to 5 reps on the last set. 85% to 95% is recommended.
I've used all three of these approaches to the 5X5 principle and have found them to be ideal for trainees to train compound movements.
Try doing the same compound movement twice in one week with one of each from the 3 choices above.
FOR A CYCLE: Try doing one "light/speed" workout and then on another day do one "medium" workout. Do this for two weeks. Then on the third week do a "light to medium" workout one day and on second workout go for that "limit set" of 3 to 5 reps.
Let's assume you're training the Squat and your 1RM is 300 lb..
If you're doing a light/ speed workout, you would use 180 lb. to 195 lb.. Start with a light weight, let's say 135 lb., and do 10 to 12 reps for a warm up. Increase your speed progressively faster and faster on the last 4 to 5 reps.
Now put your 60% to 65% (180 to 195) on the bar and do 5 sets of 5 reps with no more than 60 seconds rest between sets, and do each rep like there was 300 lb. on the bar.
If you're doing a "medium" weight workout use 75% to 85%. That's 225 to 255. Start with 135 for 10 to 12 reps. Then go 185X5, 225X5, and finish with 255 for 2 to 3 sets. Or if you're not feeling 100% that day, just do the 225 for 3 sets of 5.
On a "heavy" workout day, you would use between 255 and 285 lb.. To progress up do something like 135X10 reps, 185X5, 225X5, 255X5, 280X5. If you can get that 280 for 5, then try 290 to 300 and try to get at least a triple. If you can get 290 for 3 reps or better, you can pretty much estimate a higher 1RM. without actually doing that 1RM.
This is a good way to train both front and back squats, as well as most pressing movements, Bench, Incline, and Seated Presses.
Pick one exercise per bodyypart to do the 5x5, then 2 other ones for 2 sets each, 8-10 reps per set. This way you're hitting the fast twitch fibres with the low reps, and the slow twitch with the higher. The 5x5 on it's own will build strength and some size, but I found the higher rep sets really important to facilitate growth. Make sure your 5x5 exercises are compound, ie, bench press, close grip bench, standing barbell curls, weighted dips, squats, deads, etc. You want to use the same weight for all 5 sets, once you can get 5x5 on the same weight, add a small amount of weight for the next workout. I found that starting the program using weights that you can hit easily worked best for me. The growth comes from progressive overload, the constantly adding of weight, so if you start too heavy or add too fast, you'll hit the wall a lot quicker. 5lbs per week doesn't sounds like much, but that's an extra 40lbs on the bar after 8 weeks.
Here is how your workout split should look ideally
Monday: Chest/Calves
Tuesday: Rest
Wednesday: Back/Shoulders
Thursday: Rest
Friday: Quads/Hmastrings/Calves
Saturday: Biceps/Tricepss/forarms
Sunday: Rest
Do some cardio on your rest day, maybe 30 to 45 minutes.
Monday
flat bench press 5x5 reps
incline dumbell press 2x8-10 reps
incline dumbell flyes 2x8-10 reps
standing calve raises 5x15 reps
Wednesday
Military press 5x5 reps
deadlifts 5x5 reps
side laterals 3x8-10 reps
chins/pulldowns 2-3x8-10 reps
shrugs 2x8-10 reps
Barbell rows 2x8-10 reps
bent over laterals 2x8-10 reps
Tuesday, Thursday, and Sunday are rest days
Friday
squats 5x5 reps
hack squats(or leg press) 2x8-10 reps
leg extensions 2x8-10 reps
lying hamstring curls 3x8-10 reps
seated calve raises 5x15 reps
Saturday
1) close grip bench 5x5 reps
standing barbell curls 5x5 reps
2) Dips 2x8-10 reps
incline dumbell curls 2x8-10 reps
3) skull crushers 2x8-10 reps
preacher curls 2x8-10 reps
(These are all supersetted, ie close grip with standing barbell)
That's pretty much it,
As far as rest periods, I aim for 1 1/2 minutes between supersets, on straight sets on something like quads, I'll go 3-4 mintues.
Try to never be in the gym for more that 1 Hour
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