Strength gains with 5x5

[Mr.Kachok]

hey all, i have a question about strength training. ive usually stuck to high reps to gain mass, but need to gain some strength now. My planned workout looks like this:

Day1 Chest/tri/Quads/ Front Delts (push days)
5x5 Bench
5x5 Squats
dips 2x8-10
leg extentions 2x10
incline flys 2x10
leg press 2x10
tri pulldowns 3x10
reverse tri pulldowns 3x10
front dumbell raises 3x10

Day2 Back/ bi's/Hams/Rear delts/ shrugs (pull days)
5x5 Stiff Legged Deadlifts
Rear dead rows 3x10
Lat pulldowns 2x10
rows 2x10
ham curls (w/e they are called) 3x10
barbell curls 3x8-10
some other curl 2x10
shrugs 3x10
off
repeat

would doing the routine 2x a week be too much stress for strength gains?

I usually recover by the second push/pull split of the week, but ive heard that some people train powerlifting 1ce a week. Any help you can give with my setup is appreciated. Thx.

 

[st8k_lover]

I think you will have a hard time maintaining your intensity thru-out this amount of work. Look at the Needsize 5x5 post and use one of the published workouts there. Can you split it up further, say a 4 day split?

 

[Mr.Kachok]

by 4 day split do u mean like:

Day 1 (chest/tri)
Day 2 (back / ham / delts)
Day 3 (Quad / calves / bi)
off
Repeat
??

thx

 

[PlatnumKowboy]

4 day split isn't a 4 day cycle it's 4 workouts in a week

 

[BlkWS6]

My current 5x5 split (very similiar to NS's in the sticky)


Mon: Chest & Calves
Tues: Back & Shoulders
Wed: Off
Thurs: Arms (bi's, tri's, forearms)
Fri: Legs
Weekends: Off

 

[SofaGeorge]

I do a 5 day split:

Friday - Chest
Saturday - Back
Sunday - Off
Monday - Legs
Tuesday - Arms
Wednesday - Shoulders

I could easily make it a 4 day split by doing chest and back together or chest and shoulders.

Arnold did a three day split:

1. Chest/shoulders/tris

2. Back/biceps

3. Legs

I only train one body part one day a week.

 

[st8k_lover]

Read this thread It expains all in great detail about the 5x5 traing principles

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=204402&highlight=needsize+training

 

[Mr.Kachok]

Well, i reread the whole post and ill use a 4 day split that needsize posted, thx for help