variation of 5x5, anyone?

[gurusevuppal]

hi guys,i am really interested in tryin 5x5 but didnt like da madcow variation. is anyone doin different 5x5 routine? Plz help!!!

 

[beerdrinker]

hi guys,i am really interested in tryin 5x5 but didnt like da madcow variation. is anyone doin different 5x5 routine? Plz help!!!

What, you think there's something magical about 5 sets of 5 reps each? There's not. It's Macdow's (well, Bill Star's) "program" that works, not the rep scheme. Although, 5 reps is a great rep range IMO. There are a lot of programs that use 5 sets of 5 reps, but they have different goals in mind.

 

[LiftHeavy123]

What I was doing when I was cutting was breaking down the exercises I normally would do on the Starr's 5x5 and spread them out. I found that if I focused all my energy on the one group I could still keep my lifts heavy like when I was eating a ton of carbs. So on Monday I did 5x5 Bench and Dips to failure.
Tuesday Squats 5x5.
Wednesday Rows 5x5 and Pull ups to failure.
Thursday Incline Bench Press and Abs
Friday Deadlifts 5x5

I'm just trying to keep my lifts where they are until my next bulk and real 5x5. I just got back to 9.2% bf but I'm 8 pounds heavier than the last time I was 10% bf! I'm gaining weight slow but this is a life long commitment. I find that I can push myself harder doing less.

 

[Acela]

What I was doing when I was cutting was breaking down the exercises I normally would do on the Starr's 5x5 and spread them out. I found that if I focused all my energy on the one group I could still keep my lifts heavy like when I was eating a ton of carbs. So on Monday I did 5x5 Bench and Dips to failure.
Tuesday Squats 5x5.
Wednesday Rows 5x5 and Pull ups to failure.
Thursday Incline Bench Press and Abs
Friday Deadlifts 5x5

I'm just trying to keep my lifts where they are until my next bulk and real 5x5. I just got back to 9.2% bf but I'm 8 pounds heavier than the last time I was 10% bf! I'm gaining weight slow but this is a life long commitment. I find that I can push myself harder doing less.

That is interesting, good results breaking it up like that? Honestly, one of the things that keeps me away from that program is the in-frequency @ the gym (its a MWF routine, correct?). its part of my routine, gotta be their 6 days per week even if a day is spent just doing cardio/stretching etc.

 

[swanky11]

ive been doing this and its worked for me.
Mon bench, db bench, tris, shoulders
tues squat, hang clean,shrugs, back
thurs bench, push press, tris, shoulder
fri power clean, squat, power shrugs, back

Using the 5x5 excel spreadsheet to find weights

 

[artificialaspirations]

I need a MTRF program as well. Whedn you say shoulders are you talking militery press? How do you guys incorporate biceps, calves and forearms in there? My bis and forearms are lacking?

 

[swanky11]

I need a MTRF program as well. Whedn you say shoulders are you talking militery press? How do you guys incorporate biceps, calves and forearms in there? My bis and forearms are lacking?

yea one day i do military press other day side raises. i do calves and arms on day 2 and 4

 

[artificialaspirations]

How much for bis and calves?

 

[swanky11]

How much for bis and calves?

for me i havent really been doing calves but id say calf raises twice a week. and for bis i do 30,25,20,15, lb dbs 10 reps each x 2sets no rest between each different weight. i do that twice a week.

 

[artificialaspirations]

cool. I'm gonna try this although I have experience with 5rep sets but usually higher volume and less often.

What's the limit on how many auxillary exercises can be added? For instance, I love pullups

 

[swanky11]

cool. I'm gonna try this although I have experience with 5rep sets but usually higher volume and less often.

What's the limit on how many auxillary exercises can be added? For instance, I love pullups

i have no idea but i do as many as i want. i dont know if it matters, do how ever many you think you need. good luck with it. i have a log of my 1 st 5x5 that i just finished. it has everything i did its called swankys lifting log.

 

[massiverocky]

seriously bro u need to study for cma more...send me ur notes hahaha

as for the training i told u bro, use the bar, lift heavy and add weight each week.. u will grow if u keep drinkin all that milk also!!

 

[gurusevuppal]

seriously bro u need to study for cma more...send me ur notes hahaha

as for the training i told u bro, use the bar, lift heavy and add weight each week.. u will grow if u keep drinkin all that milk also!!

hey bro, i am lifting hard and studyin hard too! i am getting bigger but i need some variation for assistance exercises.