Questions about 5x5 Routine...

[Legion Kreinak]

http://www.testosterone.net/html/1maxim.html

I've been reading up and am beginning to like this routine, but was wondering a few things...

1) The website shown above shows a program for intense arm training, but can this 5x5 routine apply to Chest, Leg, Back, and Ab workouts as well?

2) Weeks 1-3 call for a "402" tempo. Does this mean 4 on the eccentric phase, no pause at the top, then a 2 on the deccentric phase? I always thought it was better to stress the negative.

3) What would I do during those 2-3/4-5 minute breaks in between the workout sets?

4) What the hell are:
A) Scott Curls
B) Rack Lockouts
C) Concentration Curls

5) On that site, it shows for the first 3 weeks the 5x5 routine. Yes, this I understand. But it doesn't tell me the frequency. It suggests four various arm workouts. Needsize, or anyone that's been successful with the 5x5 routine, mind helping me out and telling me what you did?

I suppose these are all the questions for now, though I may find more when I read more articles on this principle. I've searched up needsize's posts on this thing too, and it seems like a good idea.

 

[needsize]

I've used the program for everything except calves with lots of success, but I use my own version, which is a spin off off the old school one. I cant remember what scott curls are(I know larry scott invented them), rack lockouts are I believe deads where you start with the bar on pins off the floor, it's a strong range movement.
As for rest periods, I superset with another exercise so I'm not just standing around.
I cant really answer any questions on the routine posted though as it is different from the one I follow

 

[Legion Kreinak]

Just to get everything organized, and rather than me go searching for it, mind telling me the routine, and everything you used front to back? If it's not a problem, of course. I don't wanna bother you. ^^

 

[needsize]

Just to get everything organized, and rather than me go searching for it, mind telling me the routine, and everything you used front to back? If it's not a problem, of course. I don't wanna bother you. ^^

I'm actually on my way to bed right now(and my wife thinks I should pay attention to her and not the computer now), send me a pm to remind me and I'll post the entire routine that I followed tomorrow

 

[Legion Kreinak]

Will do. Hey, yeah, don't disappoint the Mrs.

 

[t3c]

bump, i'm interested in seeing your full routine as well

 

[gettinlarger]

Dudes, run a search. It's posted like once a week.

 

[needsize]

This is gonna be a big ass post, I'll try to get everything you asked about:
I train 4 days a week
Day 1
flat bench 5x5
incline dumbell press 2x8-10
incline dumbell flyes 2x8-10

standing calve raises 5x15
I superset the calves sets with the chest exercises

Day 2
Military press 5x5
deads 5x5 (I superset warmups for deads in between sets for miliatary)
side laterals 3x8-10 (supersetted with deads)
chins/pulldowns 2-3x8-10(supersetted with shrugs)
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

day 3&4 are rest days

day 5
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10
(These are all supersetted, ie close grip with standing barbell)

day 6
squats 5x5
hack squats(or leg press) 2x8-10
leg extensions 2x8-10(I rarely do these though as the first 2
lying hamstring curls 3x8-10
exercises are enough to make my quads grow)
seated calve raises 5x15
abs are a separate routine that would take too long to explain in this already huge post

That's pretty much it, I'm going to be hitting up a variation of this routine starting next week, I stick with the basic approarch but am always tweaking things to keep growing
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

 

[DrBones]

2) Weeks 1-3 call for a "402" tempo. Does this mean 4 on the eccentric phase, no pause at the top, then a 2 on the deccentric phase? I always thought it was better to stress the negative.

Correct me if I'm wrong but isn't it concentric movement and eccentric movement?
Concentric being the contraction and ecentric being the negative?(not decentric)

Not trying to rag on you... but I had never heard the term deccentric before.
Thanks
Ryan

 

[Legion Kreinak]

Yeah, I knew something didn't sound right about that.