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wanna do 5x5, don't know which one

StevenM23

New member
Ok so I've been lifting on and off for 4 years , wondering which 5x5 program I should do ,
Age:23
Bf:8-10%
weight:180 pounds
bench press:205x5
Deadlift:185x5
Squats:165x5
OHP:95x5
I've been doing way too much volume I think , doing the traditional bodybuilding workouts which I think is way too much volume !! Help a Brotha out , should I do madcow or stronglift in your opinion?
 
And my goals are: size more then strength , but obviously more strength produces size , so I want to get to 195 naturally and then do my next cycle , I m on creatine , jack3d for preworkout and lots of amino acids . Eat 5000 fairly clean calories a day
 
Bro I really like the Strong Lifts 5x5. Simple and brutally effective. Do it exactly like it is written no matter what you think it may be missing for your first time through. Also bro YOU GOTTA EAT to support the program! I really mean this as it is as important as the program itself is. If you eat enough quality food and do this program like it is written you will keep coming back cuz you will be addicted to gains that you get in strength and size!
Would love for you log this if you decide to do it bro.
Best regareds and good luck!
 
Ok I will do it up , now I have looked through stickys and on google , can't find the exact program to print out
 
Guidelines for life:

1. Squat heavy. The best exercise you can do for muscle and strength bar none is the squat. If you can get under a bar loaded with plates and do some full ROM squats(ATG or close) then that is half the battle right there. Use weight you can barely support without bending your back and squat it. Do a few sets of 1-6 reps and you can call it a day right there. They will shoot your metabolism through the roof and make you grow like a weed. You will notice once you start squatting heavy your bench will go up and your upper body will get noticeably bigger. Bigger than it has ever gotten using those stupid volume routines.

2. Dead lift comes in a close second to squatting heavy. Pick up a heavy weight and lock it out. The most important aspect of the dead lift IMO is that allows you to handle more weight than any other exercise. If you can pull 405 off the ground for reps, than when your trying to bench 300 it won't feel so heavy. The key with these is to stack on the weight, keep your tightness and use your biomechanics to pull as much weight as you can for sets of 3-5.

3. Benching with an arch. There are a lot of strong people who bench with a flat back and heels completely flat on the floor. However if you want to save your shoulders from injury and learn to make the bench press a total body compound movement then follow this video:

? How to Bench Press ? Get a Big Chest, Add Muscle All Without Wrecking Your Shoulders - YouTube


As you can see there is a theme to each of these points. Use the big compound movements with weight that is heavy for yourself. Bust your balls and don't cheat yourself by using a lighter easier weight. Squat big, dead lift big, and bench big. Do all three and EAT ( you really won't get fat if your lifting this way), and you will get bigger and stronger.


So basically do the 5x5 haha.
 
Thanks bro , I've never tried benching with back off the bench , I thought it was bad for ur lower back .. But yeah I m gonna focus on those 3 for sure !! I just love working out so much , 3 days a week in the gym feels like nothing !
 
I remember when i first started to seriously lift, i used Madcows and followed that blindly to the "T". I pretty much went all the way to 12 weeks, and gained 30lbs on my bench, 40 on my squats, 40 on my deads. Granted i was a lot smaller than you(from ur avatar), but it just proved how effective programs like these truly are. I cant say much about the SL version because I never tried it but I assume it's just as effective. After that, i tried a more high-volume approach with moderate weights, and I gained considerable size/strength again. For me, its just about switching things up. I may do the SL version of 5x5 soon actually.

As for benching, i fully agree that keeping an arch on ur back while benching is key for power. ALWAYS keep your ass on the bench though. My rule of thumb was that i can pass a hand through that arch-way at all times. Keeping that arch ensures that your shoulders are retracted, thus putting more focus on ur chest. I keep my feet flat on the floor though so i can use some leg drive.

Good luck
 
Ok I will try that out , yeah I'm gonna do the SL 5x5 and see how it goes , just can't get over only 3 days a week at the gym lol
 
If you do it right you'll be fine with going 3 days a week. You need a lot of recovery for squatting twice a week and dead lifting once.
 
Bro I really like the Strong Lifts 5x5. Simple and brutally effective. Do it exactly like it is written no matter what you think it may be missing for your first time through. Also bro YOU GOTTA EAT to support the program! I really mean this as it is as important as the program itself is. If you eat enough quality food and do this program like it is written you will keep coming back cuz you will be addicted to gains that you get in strength and size!
Would love for you log this if you decide to do it bro.
Best regareds and good luck!

I would give a vote for the strong lifts 5x5 as well. you CAN GET A FREE DOWN LOAD ON THIS ONE TOO. This is the one i did 3 times in a row and I loved it.
 
Thanks alot I'm starting Monday , I will keep a log :)

IN THE NAME OF NEETO OF COURSE. No if you want a expert of the subject talk to my man ceo my other wing man ext elite mod. He knows his shit when it comes to the 5x5 program bro. look him up and ask him for advice. then some day when your ready you can jump into dogg crapp training. but later of course
 
or maybe I will hook you up with my girl Anita and her husband and get you inot west side barbell training next will see. Hit the 5x5 first at least twice and then remember to hit me up after.
 
Ok man sounds good !! dogg training eh , sounds intense !! yeah I'll do this for the 3 months and then do a maintenance for a month and then hit it hard again!
 
Keeping an arch will actually protect your back.

You look alot stronger than your stats are showing. Hit the 5x5 and you'll see results. Don't be afraid to use box squats for awhile if you don't have your form down yet...it will help you get used to sitting back and once you remove the box and do your standard squats, the weight will feel easy.
 
Ok dude I will, yeah I've always done size and tone workouts , never done much strength , it's time to get some though haha
 
Thats the really gr8 thing about 5x5 bro. You size and you get strength. What more can you ask for?
 
Will be watching for it bro!
Am excited for you man.
YOu will see how it feels to make gains weekly and to be able to see a diff in your how look prolly every 2 weeks or so.
Believe you will be addicted to this once you run it.
 
Bro I gotta tell you, you are way lean in your avi pic.
ON this program you really and I mean REALLY HAVE TO FEED THE PROGRAM.
If you need any help with diet at all pm my good bro RADAR or CEO. They are both excellent resources.
That is my only real concern about you is that you will possibly shortchange yourself by not eating enough.
 
Yeah bud I have been eating 5000 calories every day for the last month and I hope to keep it that way !! My diet usually is :
Breakfast: 2 cups of oatmeal:1200 calories
2nd breakfast: yogurt and 50g shake
Lunch: chicken and rice
Protein shake 50g
Supper : steak, burgers, potatoes, or rice again
Protein shake 50g
pb and j before bed
And all throughout the day , atleast a half galleon of milk :)
 
Guidelines for life:

1. Squat heavy. The best exercise you can do for muscle and strength bar none is the squat. If you can get under a bar loaded with plates and do some full ROM squats(ATG or close) then that is half the battle right there. Use weight you can barely support without bending your back and squat it. Do a few sets of 1-6 reps and you can call it a day right there. They will shoot your metabolism through the roof and make you grow like a weed. You will notice once you start squatting heavy your bench will go up and your upper body will get noticeably bigger. Bigger than it has ever gotten using those stupid volume routines.

2. Dead lift comes in a close second to squatting heavy. Pick up a heavy weight and lock it out. The most important aspect of the dead lift IMO is that allows you to handle more weight than any other exercise. If you can pull 405 off the ground for reps, than when your trying to bench 300 it won't feel so heavy. The key with these is to stack on the weight, keep your tightness and use your biomechanics to pull as much weight as you can for sets of 3-5.

3. Benching with an arch. There are a lot of strong people who bench with a flat back and heels completely flat on the floor. However if you want to save your shoulders from injury and learn to make the bench press a total body compound movement then follow this video:

? How to Bench Press ? Get a Big Chest, Add Muscle All Without Wrecking Your Shoulders - YouTube


As you can see there is a theme to each of these points. Use the big compound movements with weight that is heavy for yourself. Bust your balls and don't cheat yourself by using a lighter easier weight. Squat big, dead lift big, and bench big. Do all three and EAT ( you really won't get fat if your lifting this way), and you will get bigger and stronger.


So basically do the 5x5 haha.
benching with an arch however increases risk of spinal injury. some people have broken vertebreas on the bench and you wonder how...
 
Lemme
Know if that's alright zed , I just don't have that much flow to go all out , but I have a calorie counter and have been hitting the 200-250g protein and 5000-5100 calories every day ,
 
Looking good bro.
ON bench do what works best for you.
 
If you have problems with your back, I'd try benching with an arch, just not an excessively high one. I know people that bench as much as me with a flat back, but I don't commonly see anybody thats pushing much more than that in that manner so I guess it's all up to what your long term goals are. When someone does a bodybuilding style bench press and is pushing 3+ plates that impresses the hell out of me...


You adding stuff to the oatmeal? 2 cups of dry oats=600 calories

I'll be lookin for the log.
 
And yeah imma try that out for sure ,log will be started tomorrow :), good day of rest today , I think since this is only 3 day a week program ,
I'm gonna do cardio and abs 3 days a week as well
 
NO bro. IMO way too much cardio.
Do the program like it is written. YOu wanna grow then dont do 3 days cardio. If you do this you not gonna the growth that you should from this program. Once you get a couple weeks into this program the weights get HEAVY!!! Your bod is gonna need that off time to recover. I tell you again if you do the cardio 3 days per week you will not get the benefit from this program.
Abs too. Your abs getting plenty of work from your squats and deadlifts. Dont add to the program if you wanna get the benefit from it.
Just trust me and try it EXACTLY the way its written. Maybe 1 day cardio but no abs!
 
NO bro. IMO way too much cardio.
Do the program like it is written. YOu wanna grow then dont do 3 days cardio. If you do this you not gonna the growth that you should from this program. Once you get a couple weeks into this program the weights get HEAVY!!! Your bod is gonna need that off time to recover. I tell you again if you do the cardio 3 days per week you will not get the benefit from this program.
Abs too. Your abs getting plenty of work from your squats and deadlifts. Dont add to the program if you wanna get the benefit from it.
Just trust me and try it EXACTLY the way its written. Maybe 1 day cardio but no abs!

Some hiit pwo only should be fine right? If you're taking in enough cals I wouldnt think there would be an issue. I understand the reason behind avoiding it on rest days

I'm not talking anything crazy just a few sets of box jumps to keep fat gain to a minimum.....it also spikes your apetite so I think it would help if anything

Posted with my Droid EO Forum App
 
And yeah imma try that out for sure ,log will be started tomorrow :), good day of rest today , I think since this is only 3 day a week program ,
I'm gonna do cardio and abs 3 days a week as well
Im running 5x5 and sometimes im dragging ass come friday and i dont do any cardio other than the exercise i get at my job(warehouse work)a butt load of walking and climbing ladders.So i would say cut back on the cardio to maybe one day a week if your trying to put on some size.
 
What do u think? Should I just start with like 1 plate on each side
start with 70% of your max

if you're new to this type of training/routine then youtube mark rippetoe....you won't find better tutorials, I started a 5x5 program that Zed set up for me last week and right now I'm really focusing on technique with lighter weight before I start my cycle so I can really dial in the routine...technique is everything on compound lifts
 
start with 70% of your max

if you're new to this type of training/routine then youtube mark rippetoe....you won't find better tutorials, I started a 5x5 program that Zed set up for me last week and right now I'm really focusing on technique with lighter weight before I start my cycle so I can really dial in the routine...technique is everything on compound lifts

So when I start my 5x5 program I should start with 50% of my lifts ? And build it up 2.5 kg next time and so on ?
 
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