Very confused about which routine to stick with long term ??

[SirDingo]

I have been reading this forum all night, and now I am even more confused than before about which routine I should stick with long term for years ahead ??

I know I have made a million post's about about trying this program or that and nothing was working, so this Summer I tried the 5x5 routine started in June and now 3-4months later still doing the same program like clockwork with increasing weights, and yes I have gained 10lbs, and little improvement in my arms, mainly my chest and shoulders, but not huge gains like I have seen others on this board make in 12weeks time or less.

My point is, after reading the awesome thread about Omega training that younger guy, and in just 12weeks time he made giant gains and looks perfect. And even though I am still waiting for Omega to reveal the exact program, it sounds like lighter weight and higher reps routine, NOT ball busting heavy weight like the 5th set of the 5x5 has me doing.

So now I am confused, I know there is Power Lifting, which is lifting heavy earth shattering weight to get ya stronger and bigger, but also can lead to joint problems ??

Then there is the Body Building routine, which doesn't have ya break your balls while lifting, and from reading this forum it sounds like BB gives you the best overall body look, but not killing your joints and breaking back while doing so ??

So where does the 5x5 program fall into all of this. I don't think Omega is training that guy on just 5x5 and nothing else. Every compound exercise I do is 5x5 routine = ramped up weight, starting light the first set, to the 5th set being ball busting back breaking. And then every week up the weight on the 5th set to make my gains.

So for me to get huge, do I have to keep doing the 5x5 until I am benching 250lbs, and Military press 150. But how come other guys like Omega seem to be teaching weight lifting with lesser weight and getting huge results faster ??

Please explain to me a BB newb

Thank's

 

[SirDingo]

I guess my main question is what gets me bigger, ball busting out that heavy 5th set to failure, or instead giving it my all on a 12th set of lighter weight higher rep ??

Would love to see the log that Omega has that kid doing;
http://www.elitefitness.com/forum/w...eek-update-out-12-weeks-young-man-553763.html


Also since I have been doing the 5x5 for the whole Summer, and not changing anything, except more weight once a week on every exercise, a few of them I have peaked at, can't get much further ??

Bench Press started maxing with like 150lbs back in June, now close to 200lbs, and same with a few others, I seem to be stuck, not being able to increase the weights like I could the first three months easily, now what ??

 

[Sim882]

Why do you think gaining 10 pounds in 12-16 weeks is bad? That is more than 1/2 pound per week.

If you were gaining any more (drug free) it would probably be fat .

if your stuck on 5 v5, deload and restart the progression.

 

[OMEGA]

here is the Better thread:

http://www.elitefitness.com/forum/s...young-man-i-trained-559094-6.html#post7639683

The Mini Ebook will have no pics it will be series of back to back progression of the ideas that Lead to that Look FAST.

This is just in the attempt to actually produce the good with no fluff.

 

[OMEGA]

I think 5 x 5 was a great advent in some ways.

Mainly because it takes alot of the over thinking out of lifting and allows you to channel your energy into results pretty fast.

so dont let my ideas take away from your successes

I just believe in another "way" much like a different martial arts or something.

and Yes I think that our way is the best and will share it.

 

[SirDingo]

I think 5 x 5 was a great advent in some ways.

Mainly because it takes alot of the over thinking out of lifting and allows you to channel your energy into results pretty fast.

so dont let my ideas take away from your successes

I just believe in another "way" much like a different martial arts or something.

and Yes I think that our way is the best and will share it.

So your getting that kid bulked up fast NOT on the 5x5 ?? What routine are ya using, high rep lower weight, or less reps and heavier weight ??

 

[StuWard]

5x5 is a general strength program. It's to get you to the point where you can specialize. Hypertrophy mostly relys on lighter weights, more reps and longer set durations than a 5x5 will give you but that type of training does not give you the foundation strength you need to get started. You have not wasted your time getting to where you are now.

 

[gentoo]

I think 50 pounds is pretty good in a few months. Now when you go to higher rep stuff, your higher reps will be with a much higher weight than just a few months ago. Which I can only assume should have a greater effect.

I'm not sure if has been said, but I don't believe there is just one routine to last for years and years. At least the impression I get that you will have to find what works for you and continue to evolve as you evolve. I read that somewhere and it made sense to me. Something about just learning the principles and then applying it to yourself.

 

[SirDingo]

5x5 is a general strength program. It's to get you to the point where you can specialize. Hypertrophy mostly relys on lighter weights, more reps and longer set durations than a 5x5 will give you but that type of training does not give you the foundation strength you need to get started. You have not wasted your time getting to where you are now.

So should I stop soon with the 5x5 and move to higher reps lighter weight to bulk up ??

All I am looking for is to get bigger, I don't really care about Power Lifting for strength, and I am willing to put the hard earned time in to get there, like an hour ever day in the morning

I am so confused reading this forum, some say do the 5x5, but then after reading all these threads it sure sounds like allot of people do something different than the 5x5. I don't care about strength training, just want to get my upper body larger.

So far doing the 5x5 on every exercise all Summer, I have gained 10lbs, and can lift much heavier weight than before, but looking in the mirror and I can barley even notice that much, my arms still look thin, but my belly has gotten bigger from all the protein shakes, I feel this 5x5 is not enough reps to get my built up ??

 

[beerdrinker]

So should I stop soon with the 5x5 and move to higher reps lighter weight to bulk up ??

All I am looking for is to get bigger, I don't really care about Power Lifting for strength, and I am willing to put the hard earned time in to get there, like an hour ever day in the morning

I am so confused reading this forum, some say do the 5x5, but then after reading all these threads it sure sounds like allot of people do something different than the 5x5. I don't care about strength training, just want to get my upper body larger.

So far doing the 5x5 on every exercise all Summer, I have gained 10lbs, and can lift much heavier weight than before, but looking in the mirror and I can barley even notice that much, my arms still look thin, but my belly has gotten bigger from all the protein shakes, I feel this 5x5 is not enough reps to get my built up ??

You did not gain 10lbs from the 5x5. You gained 10lbs from consuming more calories than you expended. You could have done a strict isolation Nautilus circuit all summer and ended up 10lbs heavier. Fortunately, you didn't and you ended up stronger.

I'll echo what the previous posters said. The program you did was to give you a decent foundation of strength. If you want to go with a high rep hypertrophy routine, fine. But you didn't waste your time. More weight on the bar is always going to provide more stimulus no matter what the rep scheme, and you will definitely be able to do a high rep routine with more weight than you would have otherwise.

This shit takes time. Stop being so impatient.

 

[Kabeetz]

Dingo..the answer is there is no one program. Your body needs to changes and to try to mix things up..different exercises, different stimuli, different rep ranges, most importantly... MORE WEIGHT ADDED TO THE BAR.

Stick with what works. If you are growing/gaining on the 5x5 don't think about stopping. But the day you come to a wall..don't be afraid to try something different. Not for the same of difference, but to explore and grow.

However, keep in mind this.. if you are not getting stronger, if you are not adding weight to that bar, if your muscles are not growing... then change for change's sake is useless.

In the end, the only thing that matters is results.

 

[thebadguy54]

You did not gain 10lbs from the 5x5. You gained 10lbs from consuming more calories than you expended. You could have done a strict isolation Nautilus circuit all summer and ended up 10lbs heavier. Fortunately, you didn't and you ended up stronger.

I'll echo what the previous posters said. The program you did was to give you a decent foundation of strength. If you want to go with a high rep hypertrophy routine, fine. But you didn't waste your time. More weight on the bar is always going to provide more stimulus no matter what the rep scheme, and you will definitely be able to do a high rep routine with more weight than you would have otherwise.

This shit takes time. Stop being so impatient.

Great post beerdrinker.

sirdingo... what are your goals exactly? Do you want to look strong? Do you want to look like a "body builder".

Or do you actually want to be strong?

 

[SirDingo]

Great post beerdrinker.

sirdingo... what are your goals exactly? Do you want to look strong? Do you want to look like a "body builder".

Or do you actually want to be strong?

I want to look like a BB, have bigger arms than most for my size, and nice chest and shoulders. I do NOT intend to ever aspire to look like Arnold type huge, I don't have the time to get that big, and actually would not want to.

But a body where people look at me and say yeah he works out for that body, but also have usable strength to go with that muscle

This is the routine I have been following all Summer;
http://www.muscletalk.co.uk/m_8817/mpage_1/key_/tm.htm

 

[gentoo]

That's not the 5x5 I was expecting. I only read his first post though. It goes against whats in this thread and it's what I'm currently following, but I can't say how well it works until I get a few months into it.

I'm doing this one located here:
http://www.elitefitness.com/forum/w...er-madcow2-thanx-so-here-k-up-now-375215.html

Also the guy on your link says you can't train a body part more than once a week and I thought the whole fact about the muscle needing that much time to recover was not correct, at least according to what I have read at the HST site and othere. It's the CNS that needs time correct?

My gut says that the madcow 5x5 will be better for you at this time.

 

[Tweakle]

I don't have the time to get that big

Have you considered taking the next step? It sounds like you've reached your natural potential and won't get any bigger without assistance.

Maybe Dec a 200 from the Roid Store stacked with Dermacrine could be the answer.

 

[Sub-Zero]

Have you considered taking the next step? It sounds like you've reached your natural potential and won't get any bigger without assistance.

Maybe Dec a 200 from the Roid Store stacked with Dermacrine could be the answer.

hah

 

[thebadguy54]

I want to look like a BB, have bigger arms than most for my size, and nice chest and shoulders. I do NOT intend to ever aspire to look like Arnold type huge, I don't have the time to get that big, and actually would not want to.

But a body where people look at me and say yeah he works out for that body, but also have usable strength to go with that muscle

This is the routine I have been following all Summer;
http://www.muscletalk.co.uk/m_8817/mpage_1/key_/tm.htm

That program seems all right for a beginner. I wouldn't follow it for more than 3 months if I were a beginner. The workload is nowhere near what I do from week to week.

How long have you been working out?

 

[SirDingo]

That program seems all right for a beginner. I wouldn't follow it for more than 3 months if I were a beginner. The workload is nowhere near what I do from week to week.

How long have you been working out?

I am 34yrs old, have worked out allot years ago, then just got back into weight lifting late last year, but never gained anything from doing it, was just doing 3sets of 8 on everything, plus body workouts like Push Ups and stuff

Then as Summer was approaching this year I said I really need to gain some muscle mass to look better at the beach and get some useful strength out of it too. I am 5'10 was 165lbs now 175lbs.

But after sticking to this 5x5 routine all Summer long I don't feel like I have gotten that much bigger, I mean Omega has trained that kid and in like 12 weeks he got night and day larger, where for me in three months I look slightly bigger but not that much and it pisses me off all this hard work seems to be not working ??

I am just looking to have arms that are t-shirt bursting, and a chest and shoulders that look pumped up, an not some skinny guy, or for sure not a fat dude either.

I think the best body type is of a Rugby player, they are very well thick built, not huge but not skinny

 

[SirDingo]

So lets say I do eat more which I have been doing all Summer and gained 10-12lbs, but still not getting muscles that much bigger. It seems to me the 5x5 maybe is not the correct routine to get bulked up muscles busting out of my shirt ??

I mean right now I am 5'10 175lbs, look at some pro athletes that weigh the same, in the NFL allot of wide receivers that weigh less than 185lbs and are 6' tall and have huge/ripped arms

My point and question is do I have to keep eating to 200lbs before I get the arms I want ?? That doesn't sound right to me, like I said allot of men weigh less than 200lbs and have perfect huge bulging arms, chest, and shoulders. What are they doing that I am not ??

Thanks for the advice and help to get me going the right direction

 

[SirDingo]

Thanks so my PUSH and PULL will look like this, what is everyone's opinion on the exercises plus sets/reps ?? So every week I have been adding just a little bit of weight like 2.5-5lbs on to the bar and keeping a log of each week's

DAY 2 � PUSH

- Barbell Flat Bench Press 5x5
- Military Barbell Press 5x5
- Dumbbell Incline Press 4x8
- Weighted Dips 3x8

It takes my approx 45-60 minutes to each day

DAY 1 � PULL

- Deadlifts 5x5
- Barbell Rows, 6x5
- Dumbbell Rows, 6x5
- Chin Ups 3x8
- Hammer Curls 3x8

 

[StuWard]

Read this. http://www.t-nation.com/readArticle.do;jsessionid=263855B63A41C849E31195B5B6799681.hydra?id=1730931

There are 3 ways to build muscle, heavy weights (you tried this) constant tension and volume. You now have to try the others. Switch from 3 days a week to 3 on 1 off and focus on constant tension. That will probably means about 8-12 reps with controlled motion. You should keep a heavy set in your workout in order to maintain your strength.

You will have to pay close attention to recovery and supplementation because the extra volume will be very hard on your body.

In summary, warmup, 1 heavy set and 2-3 constant tension sets per exercise, do push, pull, legs, 3 on 1 off.

Stu

 

[OMEGA]

I mean Omega has trained that kid and in like 12 weeks he got night and day larger,

And that time is Absolutely correct.

We will do round two with much more detail and dates too.

And then this summer I will pick another person to do the same thing.

His body and other started changing around week 3.5 and then just took OFF.

 

[SirDingo]

So Omega which routine do ya recommend ?? Is it like lower reps heavier weight = 5x5, or higher reps and lighter weight maybe 4x10 ??
Thank's

 

[OMEGA]

I will PM you regarding what we spoke of

 

[SirDingo]

Thank's Omega

Another question, sometimes on my 5x5 even at the last ball busting 5th set I that I can barely lift up, at the end of each 5sets of exercises I don't feel the pump or hard burn right away like I do when doing higher rep sets, does that mean it is not working for me ??

 

[gentoo]

I don't feel the pump or hard burn right away like I do when doing higher rep sets, does that mean it is not working for me ??

No. The pump doesn't mean growth. At least how I have read it. I don't fee a pump and I'm growing. I used to work out for the pump and didn't grow, but back then my diet was way off so I can't truly give a fair comparison.

 

[StuWard]

This article explains Pump and Burn.

http://www.exrx.net/WeightTraining/PumpBurn.html

You can see that the Pump is a temporary effect and the Burn is not indicative of anything useful.

Stu

 

[OMEGA]

Thank's Omega

Another question, sometimes on my 5x5 even at the last ball busting 5th set I that I can barely lift up, at the end of each 5sets of exercises I don't feel the pump or hard burn right away like I do when doing higher rep sets, does that mean it is not working for me ??

no its working in some fashion, its just not might be for you.

Also some would say its not challenging al the muscle fiber types, but don't knwo if I agree with that or not.


I just believe in the way we do it which is far different that 5x5.


5x5 is great in many ways as I already said, jut not for me or others

 

[SirDingo]

I just believe in the way we do it which is far different that 5x5.


5x5 is great in many ways as I already said, jut not for me or others

Just curious what is so different in your method you teach, Omega ?? So it is not 5x5 low reps heavy weight, and not 5x10 higher reps lighter weight, is it somewhere in the middle ??

Please PM I want your knowledge to pump me up

 

[SirDingo]

so for all the Compound lift's do the 5x5, so out of my other exercise which ones should be done in a different rep/set range ??

DAY 2 � PUSH

- Barbell Flat Bench Press 5x5
- Military Barbell Press 5x5
- Dumbbell Incline Press
- Weighted Dips

It takes my approx 45-60 minutes to each day

DAY 1 � PULL

- Deadlifts 5x5
- Barbell Rows, 5x5
- Dumbbell Rows,
- Chin Ups
- Hammer Curls

 

[StuWard]

I would alternate the 5x5 exercise each time. For example do bench first time, do Military the next time you do push. Do that especially if your do push/pull/legs/rest. That will give you recovery time. You won't be able to give adequate attention to the second 5x5 exercise. Use something like 3 x 8-12 for the other exercises. What's you leg day like?

 

[SirDingo]

I would alternate the 5x5 exercise each time. For example do bench first time, do Military the next time you do push. Do that especially if your do push/pull/legs/rest. That will give you recovery time. You won't be able to give adequate attention to the second 5x5 exercise. Use something like 3 x 8-12 for the other exercises. What's you leg day like?

Thank's for the reply, so one workout do 5x5 BenchPress and 4x8 MilitaryPress, then next workout do 4x8 BenchPress and 5x5 MilitaryPress ??

 

[StuWard]

That would work, the idea is pick one exercise per workout to hit hard on and do it first. Then use the others to exhaust your muscles earlier, knowing full out that you should not be able to do them as heavy since you will already be partially fatiqued. I think 8 reps is still too heavy for the secondary exercises. I said 8-12 suggesting that you stay in the hypertrophy range, not the strength range.

 

[gurusevuppal]

Dingo..the answer is there is no one program. Your body needs to changes and to try to mix things up..different exercises, different stimuli, different rep ranges, most importantly... MORE WEIGHT ADDED TO THE BAR.

Stick with what works. If you are growing/gaining on the 5x5 don't think about stopping. But the day you come to a wall..don't be afraid to try something different. Not for the same of difference, but to explore and grow.

However, keep in mind this.. if you are not getting stronger, if you are not adding weight to that bar, if your muscles are not growing... then change for change's sake is useless.

In the end, the only thing that matters is results.

mate, i totally agree with you. i been working out less than a year. when i started i was doing bb type workout. i gained size and definition and my arms gone massive. but then, when i jumped to 5x5 madcow variation, i lost heaps of my size but my strength was going up. now, iam going to do needsize 5x5 variation so i can concentrate on my size now.

 

[SirDingo]

mate, i totally agree with you. i been working out less than a year. when i started i was doing bb type workout. i gained size and definition and my arms gone massive. but then, when i jumped to 5x5 madcow variation, i lost heaps of my size but my strength was going up. now, iam going to do needsize 5x5 variation so i can concentrate on my size now.

Thank's for the reply, so now that I have doen the 5x5 for all Summer like 4months what is the BB type workout compared to the 5x5 ?? Is that more like a 4x10 routine ??

 

[gurusevuppal]

Thank's for the reply, so now that I have doen the 5x5 for all Summer like 4months what is the BB type workout compared to the 5x5 ?? Is that more like a 4x10 routine ??

i know what u mean, people should look at you and think well this guy works out a bit. but on program like madcow 5x5, you dont get bigger but more stonger. anyways, few things i wanna talk abt, firstly jumping from 5x5 to bb workout actually really helps to put mass on bcoz of lower volume. secondly, i wont actually go totally into bb workout routine rather than i'll prefer needsize 5x5 variation with lower volume. if you have developed good strength thru madcow 5x5 then go for one big compound exercise and some isolation work for specific muscle. i hope this helps you bit.

 

[beerdrinker]

if you have developed good strength thru madcow 5x5 then go for one big compound exercise and some isolation work for specific muscle. i hope this helps you bit.

He didn't do Macdow's 5x5 or anything like it. He just did some lifts with 5 sets of 5 reps. If you look at his plan, he did each lift only once a week, probably because some moron told him you can't recover in less than a week or some shit. That's part of his problem. If he had done Starr's 5x5 and actually understood it, he wouldn't be asking questions about hitting plateaus either. Bottom line, if you aren't squatting 3x a week, you can't call it Bill Starr's/Macdow's 5x5. Sometimes I'm sure this guy is just trolling because he seems incapable of listening or understanding anything beyond a rep range.

 

[SirDingo]

He didn't do Macdow's 5x5 or anything like it. He just did some lifts with 5 sets of 5 reps. If you look at his plan, he did each lift only once a week, probably because some moron told him you can't recover in less than a week or some shit. That's part of his problem. If he had done Starr's 5x5 and actually understood it, he wouldn't be asking questions about hitting plateaus either. Bottom line, if you aren't squatting 3x a week, you can't call it Bill Starr's/Macdow's 5x5. Sometimes I'm sure this guy is just trolling because he seems incapable of listening or understanding anything beyond a rep range.

First off my name is Dave and not "some guy". And I was doing the PUSH and PULL twice a week each exercise, taking one day off between. It was referred to me by another website where a few of the guys there said it really helped learn the basics movements and build up strength, which it did that for sure for me.

At first of my 5x5 routine could only max Bench Press 150lbs, then 3-4months later was up to 200lbs, and each exercise all went up in weights by a good amount, but now after almost 4months I seem to be hitting a wall.

So my point and question is, what is next after ya did the 5x5 program what do I move onto now to continue to bulk up ?? I have read some guys tell me to try something more like 4sets of 8reps with very slow and controlled movement, and add 2.5 plates each week to each exercise and that will fill me out ??

 

[StuWard]

"4sets of 8reps with very slow and controlled movement" will help on the size part but won't do anything on the strength part. "add 2.5 plates each week" will help in your strength progression but probably won't help on the size part.

It all depends on what you want to do.

Stu

 

[SirDingo]

"4sets of 8reps with very slow and controlled movement" will help on the size part but won't do anything on the strength part. "add 2.5 plates each week" will help in your strength progression but probably won't help on the size part.

It all depends on what you want to do.

Stu

Ok so you agree the 4x8 will help in the size department and that adding 2.5 plates each week will only help in strength, so I am combining the two to get bulked up and stronger ??

 

[ProtienFiend]

First, Omegas guy was likely on the sauce so you shouldnt compare. Hes also likely starting from a better base than you as 10 lbs on him might look more impressive than 10 lbs on you. Lastly, pictures can misrepresent a person because proportion is so thrown off.

You seem very concerned about the PERFECT program. It doesnt exist. Lift weights, eat your ass off, and the gains will come. You gained 10 lbs on the 5x5.... that sounds pretty good, youre not going to gain overnight bro!

 

[SirDingo]

First, Omegas guy was likely on the sauce so you shouldnt compare. Hes also likely starting from a better base than you as 10 lbs on him might look more impressive than 10 lbs on you. Lastly, pictures can misrepresent a person because proportion is so thrown off.

You seem very concerned about the PERFECT program. It doesnt exist. Lift weights, eat your ass off, and the gains will come. You gained 10 lbs on the 5x5.... that sounds pretty good, youre not going to gain overnight bro!

Thanks and after taking Muscle Milk before bed, and now the ONs Whey Protein I have even gained a few more lbs recently since taking these new shakes starting 10days ago.

I am open to Omegas training but worried the cost of it won't net the results I am looking for, or could just learn myself what to do, which is what I have been in the process of doing the last couple of weeks with all these threads I have created.

Seems to me a 4x8 routine now after doing the 5x5 all Summer will bulk me up ??

 

[OMEGA]

Sirdingo dont accept limiting ideas and ideals

with the right food, right training and right supplementation you can achieve what you goals are.

 

[SirDingo]

Sirdingo dont accept limiting ideas and ideals

with the right food, right training and right supplementation you can achieve what you goals are.

Thanks Omega, so you will even guide me to right foods, and even have me change away from Muscle Milk and ONs Whey, to something better you sell ?? I just don't want to go any where near steroids which makes internal parts even bulk and swell up, which I or anyone shouldn't want. I want arms and chest larger, not my liver and kidney too.

So if in my home gym in Basement I built myself, I can get the results close to that young guy in Law Enforcement from you, without really being beside me while doing so, I am open to your training for the two months price and see how it goes to start with.

In the mean time, I recently seemed to hurt an upper arm muscle over the weekend arm wrestling my older and bigger Brother, where it hurts like a b!tch. I feel a slight stinging pain up and down the whole right arm, starting at top of shoulder down to fingers almost, and lifting single dumbbells is not even possible with right arm, can't even hold it up, where left arm can bust art 50 curls like nothing. Need to heel the arm for a bit ??

 

[OMEGA]

I will recommend key things yes most of which I DONT sell

You arms and chest can get huge without gear

I have armed wrestled too , it should take 3-5 day to get better if its just a strain. In the mean time dont do Any direct ARM work. If the area gets inflamed or hurts after a week go see a Doctor.

 

[ProtienFiend]

Thanks Omega, so you will even guide me to right foods, and even have me change away from Muscle Milk and ONs Whey, to something better you sell ?? I just don't want to go any where near steroids which makes internal parts even bulk and swell up, which I or anyone shouldn't want. I want arms and chest larger, not my liver and kidney too.

So if in my home gym in Basement I built myself, I can get the results close to that young guy in Law Enforcement from you, without really being beside me while doing so, I am open to your training for the two months price and see how it goes to start with.

In the mean time, I recently seemed to hurt an upper arm muscle over the weekend arm wrestling my older and bigger Brother, where it hurts like a b!tch. I feel a slight stinging pain up and down the whole right arm, starting at top of shoulder down to fingers almost, and lifting single dumbbells is not even possible with right arm, can't even hold it up, where left arm can bust art 50 curls like nothing. Need to heel the arm for a bit ??

Take some time off.... do some cardio or leg work.... if not you will keep aggravating your elbow/shoulder pain.

 

[gurusevuppal]

He didn't do Macdow's 5x5 or anything like it. He just did some lifts with 5 sets of 5 reps. If you look at his plan, he did each lift only once a week, probably because some moron told him you can't recover in less than a week or some shit. That's part of his problem. If he had done Starr's 5x5 and actually understood it, he wouldn't be asking questions about hitting plateaus either. Bottom line, if you aren't squatting 3x a week, you can't call it Bill Starr's/Macdow's 5x5. Sometimes I'm sure this guy is just trolling because he seems incapable of listening or understanding anything beyond a rep range.

true!!!

 

[blut wump]

I haven't bothered to read the thread and I'm only answering the thread title.

Don't stick with any routine long term. Principles of progression can be taken with you as you progress through your training from phase to phase but any routine, no matter how productive or popular will only serve your needs for so long before change is required to further your gains.