LIfe after the 5X5...Madcow

[swordfish151]

Hey madcow, im not sure if this has ever been asked, but here i go...i was in class yesterday (econ) and was bored crazy..so i was reading some of the threads you had posted about single and duel factory theory (great stuff man) so anyway i was reading this in class and thought about something..understanding the duel factor theory and agreeing with its concepts...starting the 5x5 program...what happens next? i mean when you run the program through...how would you design your next program? just follow dual theory concepts?

 

[Madcow2]

Make sure you go through the table of contents in the first post of that thread. There is an actual subject that says

Beyond the 5x5 – Planning Your Training Cycles:
http://www.elitefitness.com/forum/showpost.php?p=4643459&postcount=186

Anyway, your training should address whatever needs or goals you have. For anyone past the novice and into the intermediate stage, it's important to be applying dual factor methodology even if it is just to keep from being overtrained and setting up some basic periodization.

One of the articles on Dual Factor is from matt reynolds on dual factor hypertrophy training. I believe I only linked part I but part II puts out the entire program. Try that, try another 5x5 program (most opt for this since they tend not to get the weights right their first time though), build something yourself if you are up to it. Just so you know, dual factor isn't this magic new thing - this is very very common and also very basic. You'll find similar periodized training everywhere you look, it just tends to seem kind of revolutionary for BBing for reasons which I've already gone into too many times but are linked in the TOC.

 

[swordfish151]

oh i see the thread..sorry bro.

 

[rbtrout]

Hey Madcow, I'm interested in reading about the 5X5. Where's the post that explains it all? Thanks for the help, bro.

 

[Madcow2]

oh i see the thread..sorry bro.

No problem - there's a lot in there so it's easy to miss and a logical question.

 

[Madcow2]

Hey Madcow, I'm interested in reading about the 5X5. Where's the post that explains it all? Thanks for the help, bro.

http://www.elitefitness.com/forum/showthread.php?t=375215
THis is the main thread and the table of contents.

The basic program is outlined right at the top set of links. The Madcow description is the newest as I just rewrote it based on all the feedback I've gotten and it seems to solve a lot of issues - you can probably skip the other descriptions or leave them until later at this point because the first is so comprehensive. If the words 'Dual Factor Theory' are new to you, it's probably a good idea to read the next grouping down as well - each is pretty good and it won't take you long to read them all. Plus, it's pretty critical to understand this stuff because this is why people stop gaining on programs and need to switch them up - it's just a lot more efficient to understand what's really going on because this can be used in a huge way rather than simply ignored.

 

[Tom Treutlein]

I'm on the deloading week as of now. After the intensity phase, I want to go into this routine once again. I'm using the 3x/week protocol, so would you suggest I take a week off in between cycles? I believe I recall you saying that it'd be best to gauge your level of fatigue at the end of the intenity phase and plan accordingly.

Also, what if I wanted to do some specialty work? Where would that fit in between cycles, how long would I do it, what would I keep the same, and how long after specialty work would I wait before jumping in to another 5x5 cycle?

 

[Madcow2]

Well, it certainly isn't going to hurt to take an easy week before starting again. See how you feel.

As to speciality work. For suggestions on fitting it in between cycles check out the link I provided in post #2. How long you would do it, what would be the same, and how much deloading or reacclimation would be required before beginning again would largely depend upon the nature and protocol of the speciality work and your degree of fatigue. It's kind of vague to provide much in the way of guidance on. Finish the 5x5 and you'll have a good reference for your tolerances though so go from there.