im wanting to add overall mass jst wondering if this is any good, ive tried to compose it of mainly compound lifts.
mon:
chest/back
db bench 5x5,
machine bench press 5x5
pull ups 5x5
military press 5x5
powercleans 5x5
tue: rest
wed:
lower body
squats 5x5
deads 5x5
thu:rest
fri:
db bench press 5x5
machine bench press 5x5
pull ups 5x5
military press 5x5
barbell rows 5x5
sat:
lower body
squats 5x5
deads 5x5
sun: rest
ive been adding weight each week to lifts,
i was planning on doing this programme for around 10-12 weeks then reassesing it, wot do you think?
hows this?
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HOUSTON TEXAN
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Noooooo dude. Okay first of all if you do all of your stuff completely 5x5 that isn't good because some muscles are slow twitch, take a while to be worked, fast twitch, take only a few reps to be worked, so you won't work the slow twitch muscles.
On top of that you have squats and deadlifts on the same day.
On top of that have you ever done 5x5? How do you know it would work for you?
On top of that you have squats and deadlifts on the same day.
On top of that have you ever done 5x5? How do you know it would work for you?
im not gunna put opinion because i seem to be wrong on every little thing i say on here...but not only are all of those some monster exercises...your doing 5x5....IF it does work...watch out all you goons and goblins out there!
when i say monster exercises i mean like brute force...lots of muscles used....aka compound....but monster sounds cooler =)
when i say monster exercises i mean like brute force...lots of muscles used....aka compound....but monster sounds cooler =)
i know, i know ,deads and squats shouldnt be on the same day but ive only got 2 leg days and that would mean squats and deads only once a week right? as for the 5x5 youve gotta start somewhere, i think its a good place to start to get a feel 4 wot i can do, like i said 10-12 weeks then id reasess it might work it might not only time will tell!
- looking for total burn out are we???
5 x 5 is a full body program, splits don't work and this won't i wouldn't think
the point is to do 1 - 2 5 x 5 exercises a day (oppostie movements) work best then 2 or so accessory exercises for traditional sets/reps
plus the 2 days for lower/upper are exactly thew sdame so even more motor pattern burn out
rynuku - not everything you sat is wrong, you've just read the wrong material is all so you need to brush up on some more "recent" writings, not bodybuilding stuff
5 x 5 is a full body program, splits don't work and this won't i wouldn't think
the point is to do 1 - 2 5 x 5 exercises a day (oppostie movements) work best then 2 or so accessory exercises for traditional sets/reps
plus the 2 days for lower/upper are exactly thew sdame so even more motor pattern burn out
rynuku - not everything you sat is wrong, you've just read the wrong material is all so you need to brush up on some more "recent" writings, not bodybuilding stuff
mon - lower body
deadlifts 5 x 5
static lunges 3 x 6
stiff legged deadlifts 3 x 8
core x 2 exercises
wed - upper
chest supported rows / db bench oress 5 x 5
inverted rows / single arm shoulder press 3 x 8
tricep exercise / core exercise
fri - lower
front squats 5 x 5
reverse lunges 3 x 6
glute ham raises 3 x 6
2 x core exercises
sat - upper
chin ups / handstand push ups 5 x 5
db incline press / db row 3 x 8
bicep exercise / core exercise
something like that
mon:
chest/back
db bench 5x5,
machine bench press 5x5
pull ups 5x5
military press 5x5
powercleans 5x5
tue: rest
wed:
lower body
squats 5x5
deads 5x5
thu:rest
fri:
db bench press 5x5
machine bench press 5x5
pull ups 5x5
military press 5x5
barbell rows 5x5
sat:
lower body
squats 5x5
deads 5x5
sun: rest
deadlifts 5 x 5
static lunges 3 x 6
stiff legged deadlifts 3 x 8
core x 2 exercises
wed - upper
chest supported rows / db bench oress 5 x 5
inverted rows / single arm shoulder press 3 x 8
tricep exercise / core exercise
fri - lower
front squats 5 x 5
reverse lunges 3 x 6
glute ham raises 3 x 6
2 x core exercises
sat - upper
chin ups / handstand push ups 5 x 5
db incline press / db row 3 x 8
bicep exercise / core exercise
something like that
mon:
chest/back
db bench 5x5,
machine bench press 5x5
pull ups 5x5
military press 5x5
powercleans 5x5
tue: rest
wed:
lower body
squats 5x5
deads 5x5
thu:rest
fri:
db bench press 5x5
machine bench press 5x5
pull ups 5x5
military press 5x5
barbell rows 5x5
sat:
lower body
squats 5x5
deads 5x5
sun: rest
