wanna do 5x5, don't know which one

[StevenM23]

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?

 

[StevenM23]

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

 

[zedhed]

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!

 

[StevenM23]

Ok I will do it up , now I have looked through stickys and on google , can't find the exact program to print out

 

[miked8c]

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.

 

[StevenM23]

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 !

 

[amgunit]

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

 

[StevenM23]

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

 

[miked8c]

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.

 

[StevenM23]

Squatting 3 times a week bro !! And sometimes dead lift twice lol, gonna be insane ,