Looking to Change my workout... 5x5

[JslJsl22]

Most of my training in my younger days was geared towards sport and lacked a complete body training. I asked NeedTO for suggestions and he told me to post a request for the 5x5 Program.... If you guys could help me, that would be great... just started lifting again for the past 2 months and diet is very clean. just want to make sure the workout program is in check.

 

[needtogetaas]

Help this bro out and hook him up guys. I know he can get a lot from the 5x5.

bro you might have to wait till day light for some one to post it up but its well worth the wait.

 

[jon1320]

well HOI !

I just recently started the 5x5 program myself ! It's been great, iv'e noticed a little bit of gain over the past weeks.

My program goes like this.

Okay, so mines like this.... im still working kinks out but it goes something like this

Chest Day
5x5 of either flatbench bb, flatbench DB, or incline db/bb (i workout chest twice a week so i do flat BB one day, then 4th day i do like incline DB, and swtich it up the next week)
Anyways Figure out your ONE REP MAX, and based on that... you'll want to do about 80-92% of that 5 reps 5 sets.
I'll explain that later.
so FLAT BB bench : 5x5 225lbs (if your 1RM is somewhere between 260-285)
THEN
2x10 of a CONCENTRATED chest workout such as CABLE X OVERS, DB FLYS, etc
2x10 of ANOTHER CONCENTRATED CHEST

Iv'e been talking to a trainer and he advises keeping the concentrated motions to 8-10 reps
Where as a more broad exercises (bench,squat,dead lift, cleans, etc) keep to a 5x5
so yeah, im ramblin on and im tired but

Chest - 5x5 bp
2x10 cable x overs
2x10 flys

Bi's - 5x5 EZ bar curls
2x10 incline hammer curls
2x10 cable curls
3x8 concentrated curls

Tri's- 5x5 close grip BP
2x10 skull crushers
2x10 - olympic press
3x8 - kickbacks

Legs - 5x5 squat
2x10 quad extensions
2x10 hammy curls

Back - 5x5 dead lift
2x10 lat pull downs
3x8 pull ups
2x10 lawn mowers

calves - still need to workout

and as far as routine goes i like

Chest/Bis
Shoulders/ABS
Legs

OFF

Back/Bis

OFF

Arms

OFF

or something like that...

LONG POST but this WORKS for me.

ON July 4th I weighed 165... my GF cheated on me... so within a week i got everything I needed to get burl.

Now I weigh 205 and im stronger than I have EVER been, and iv'e been fuckin a shtload of her friends =]

anyways.... become a plat member and search 5x5 workout, 5x5 routine 5x5 needsize
etc. ramble ramble

 

[mad dipz]

Most of my training in my younger days was geared towards sport and lacked a complete body training. I asked NeedTO for suggestions and he told me to post a request for the 5x5 Program.... If you guys could help me, that would be great... just started lifting again for the past 2 months and diet is very clean. just want to make sure the workout program is in check.

well what are your goals in the future? is it hypertrophy? strength? power? for football?

whoever the guy above me is has been posting lame shit the past few days. the 5x5 he posted is some variation that was created by a board member on here a few years ago and he decided to call it a 5x5, which all it has is one exercise that's done 5x5, and the rest are fluffs. Sounds like shit to me. The real versions, created by Bill Starr/Mark Rippetoe, focus on fullbody and multi-joint exercises with a periodized progression. They're right up there in the training stickies. Read those and you'll learn alot more.

 

[needtogetaas]

well what are your goals in the future? is it hypertrophy? strength? power? for football?

whoever the guy above me is has been posting lame shit the past few days. the 5x5 he posted is some variation that was created by a board member on here a few years ago and he decided to call it a 5x5, which all it has is one exercise that's done 5x5, and the rest are fluffs. Sounds like shit to me. The real versions, created by Bill Starr/Mark Rippetoe, focus on fullbody and multi-joint exercises with a periodized progression. They're right up there in the training stickies. Read those and you'll learn alot more.

Yes the bill star 5x5 is what you want bro.

 

[jon1320]

well what are your goals in the future? is it hypertrophy? strength? power? for football?

whoever the guy above me is has been posting lame shit the past few days. the 5x5 he posted is some variation that was created by a board member on here a few years ago and he decided to call it a 5x5, which all it has is one exercise that's done 5x5, and the rest are fluffs. Sounds like shit to me. The real versions, created by Bill Starr/Mark Rippetoe, focus on fullbody and multi-joint exercises with a periodized progression. They're right up there in the training stickies. Read those and you'll learn alot more.

lame shit? quote me dude... im posting shit that has been working for me, so yeah it must be lame then :jerkoff:

As far as 5x5 goes its good to get one core 5x5 workout ie squat bench etc dude.
and when you're doing a concentrated movement such as preacher curl, olympic press, skull crushers its IDEAL to do 8-10 reps. I dont recall what the exact reason this personal trainer said was behind it... but its legit cuz this is pretty big and he's not only got all his training certs, but he works with some top dogs of my city.

Why don't you post YOUR routine... if you have one

 

[Mercere]

To the OP:
The program you are looking for (Bill Starr) is described in detail here:
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[needsize]

well what are your goals in the future? is it hypertrophy? strength? power? for football?

whoever the guy above me is has been posting lame shit the past few days. the 5x5 he posted is some variation that was created by a board member on here a few years ago and he decided to call it a 5x5, which all it has is one exercise that's done 5x5, and the rest are fluffs. Sounds like shit to me. The real versions, created by Bill Starr/Mark Rippetoe, focus on fullbody and multi-joint exercises with a periodized progression. They're right up there in the training stickies. Read those and you'll learn alot more.

lame shit, okay bro, bill stars was created before my version, granted, but I knew nothing about it when I created my version...which has worked for a lot of people, myself included(see my avatar)...
I dont normally bother responding to posts like yours, but maybe you should have an idea of what you are yapping about before opening your hole....

 

[needtogetaas]

lame shit, okay bro, bill stars was created before my version, granted, but I knew nothing about it when I created my version...which has worked for a lot of people, myself included(see my avatar)...
I dont normally bother responding to posts like yours, but maybe you should have an idea of what you are yapping about before opening your hole....

ooooooo owned by the pro.

 

[needsize]

ooooooo owned by the pro.

it always kills me with internet know-it-alls...teashing stuff they know nothing about, I have never said my program was anything great, but it has worked for tons of people, hell I havent even posted about it in years, its only still around because guys that it works for still post about it...
oh well, internet is full of guys 270lbs with 1% bf and 20" arms who are experts on everything training....

 

[needtogetaas]

it always kills me with internet know-it-alls...teashing stuff they know nothing about, I have never said my program was anything great, but it has worked for tons of people, hell I havent even posted about it in years, its only still around because guys that it works for still post about it...
oh well, internet is full of guys 270lbs with 1% bf and 20" arms who are experts on everything training....

I just know the 5x5 is a good program. I use it all the time thats why I sent the guy to this forum. People talk a lot about the 5x5 here so its a good place to start when getting a good program. I never new you had your own posted up around here. Could you give it a bump. So Myself and others can gain from it.
I mean people waist money on muscle mags to get them so called pro work outs.
It would be nice to get one from a pro and know its one he really uses.

 

[needsize]

5x5 program

 

[needtogetaas]

Nice all over it.