Where to go after 5x5

[miked8c]

So I am on the verge of stalling on my squat and soon after bench for my 5x5. It will be the 7th week and I am wondering how I should proceed. Should I deload my squat and continue the routine, or switch to a competely different program? If I should switch does anyone have any recommendations? I really enjoyed the 5x5 so anything more towards that ballpark would be great. I like only having a few main exercises rather than a bunch of isolation exericses since I am more focused on lifting large weights to develop my entire body. Please only post what has been proven to work though. NO 5/3/1 haha

 

[Tblock1]

So I am on the verge of stalling on my squat and soon after bench for my 5x5. It will be the 7th week and I am wondering how I should proceed. Should I deload my squat and continue the routine, or switch to a competely different program? If I should switch does anyone have any recommendations? I really enjoyed the 5x5 so anything more towards that ballpark would be great. I like only having a few main exercises rather than a bunch of isolation exericses since I am more focused on lifting large weights to develop my entire body. Please only post what has been proven to work though. NO 5/3/1 haha

I would design your routine, I designed my own and because I know my own body it is working better for me than any other one I have done

 

[mm107]

After my 5x5 routines i go to higher rep / bodybuilding style...

helps shock the muscle and put on size for the next round of intesnse 5x5.

summer time i am in "boydbuilder" mode and will do my first compound lift heavy with alot more accessory work and less rest.

 

[Andalite]

^^ "shock the muscle"??

ahhahahahahahahaa

 

[mm107]

^^ "shock the muscle"??

ahhahahahahahahaa

whats ahahaha

im all ears now...

u think training like a powerlifter 8 months out of the year then switching to high rep workouts doesnt affectively shock your muscles and your CNS i beg to differ?

Im not saying the shock is going to transform you into a machine, but going from 5 reps to 12 reps sure will SHOCK em. =]

 

[rahl]

Last time I finished a 5x5 I went directly into a 10x10 routine. I gained 5lbs of lbm. It was such a huge change from what I was used to it was refreshing in so many ways. Not the least of which was the rest for all of my strained joints. Besides...who doesn't want to do 100 squats? LOL

 

[oso0960]

goddamn. 10x10 is incredible volume. Your intensity must have been pretty low?

The 5x5 is supposed to be a cookie cutter..you can customize it to your individual needs. The main point is for you to understand the basics to lifting and growing such as compound movements > isolation, use and abuse weekly progression before you need advanced periodization, etc. If you really liked the basic template, why not stick with it but change a couple of variables? I personally love the basic compound lifts and have seen the most gains from making my own variations of the 5x5. I have changed the reps to 3 (5x3) and made amazing strength gains while keeping everything else the same. Soon, I'm going to see how 5x12 works out.

If you didn't like the 5x5 (doing the same lifts everytime might get boring for some or maybe you want to split upper and lower body), then you might want to change programs to see if you proress better other ways.

 

[mm107]

Last time I finished a 5x5 I went directly into a 10x10 routine. I gained 5lbs of lbm. It was such a huge change from what I was used to it was refreshing in so many ways. Not the least of which was the rest for all of my strained joints. Besides...who doesn't want to do 100 squats? LOL

damn, 10x10 is preety high man!

awesome work.

10 x 4 / 5 is usually where i go when doing more of a hyertrophy workout...

Do you do like 50% of your max when doing 10x10?

I think honesly i would be able to get 70-80% of max with enough rest in between..

hows ya rest?

 

[JDid23]

you can't "shock a muscle". That's BS. Shock the muscle by using progressive overload.

 

[mm107]

you can't "shock a muscle". That's BS. Shock the muscle by using progressive overload.

ok, so instead of using the words "shock", ill say , "switch up to progressively overload"

its something different, hence the term "shocking"...

of course its not going to "shock" the muscle, nothing is zapping electricitly into it, but it sure is going to be effective switching up your routine when it isnt working...

Dont fix if its not broken, but if its broken, dont wait to fix it.