5 x 5 & Needsize/Gymtime

[needsize]

Capn, I started hitting the juice a year ago, but that program has been my favorite for a long time before I went near it. I follow the basic program I outlined most of the time, when I'm "on" I just add more sets

BlkWS6, I try and use the same weight for both sets, but the key is to get good, solid reps in the 8-10 range to hit the slower twitch fibres, but I think most of the mass comes from constantly increasing the weight on the heavy 5's

 

[Cap'n Cooke]

thanks for the reply - i'll definite be switching to this routine next week when i start bulking, and i'll be sure to give a progress report in 10 weeks or so. with a diet as good as mine, shit, i'm pumped to start this up.

 

[needsize]

thanks for the reply - i'll definite be switching to this routine next week when i start bulking, and i'll be sure to give a progress report in 10 weeks or so. with a diet as good as mine, shit, i'm pumped to start this up.

Keep us posted. I give this routine credit for where my physique is at now, as well as for the heavy lifts I'm putting up as well

 

[needsize]

Cap'n, make sure when you start the routine that you pick weights that you can hit your reps easily, you want it to challenge you somewhat but for the first couple of weeks concentrate on getting the feel of it. I'm pretty sure the mass gained on this routine is the result of constantly adding weight to your exercises over a period of time, forcing your body to adapt. So keep the increases small and just concentrate on adding weight week after week.

 

[BlkWS6]

I performed a similiar workout tonight based on what you have posted needsize, and it went really fast. How long are you normally in the gym? Maybe I have been using way too much volume over the last couple of years, but I was done tri's in like 30-40min. Including the 5x5 I did 9 total sets for tri's

 

[Cap'n Cooke]

needsize, yeah, first week will be an approximation, then it'll be fine tuned, then I can start adding 5lb/wk or so.

one more thing - my legs are like fucking trunks, but I'd like to catch up my bi's. would it not give them enough time to breathe if they were trained 2x/wk?

 

[needsize]

needsize, yeah, first week will be an approximation, then it'll be fine tuned, then I can start adding 5lb/wk or so.

one more thing - my legs are like fucking trunks, but I'd like to catch up my bi's. would it not give them enough time to breathe if they were trained 2x/wk?

i don't know if I would do the 5x5 2x per week for bi's, but what works for me when I'm trying to specialize on arms is to hit them again after back, but much lighter and faster. It places a different kind of stress on your bi's and your body, and I've used this approach ovver the past year to put 1 1/2" on my arms

BlkWS6, I'm usually there for 1-1 1/2 hours, but my warmup takes at least 20 mintues ( alot of old injuries)

 

[Cap'n Cooke]

aight, i'll give it a shot - thanks for the advice

 

[MonStar1023]

How does this look?>

PUSH.
Flat BB Press 5 x 5
Dips 5 x 5
One-arm Laterals 2 x 6-8
Skullcrushers 5 x 5

PULL.
WG Chins 5 x 5
One-arm DB Rows 5 x 5
Shrugs 2 x 6-8
BB Curls 5 x 5
Hammers 2 x 6-8

LEGS.
Squats 5 x 5
Leg Presses 2 x 6-8
Goodmornings 5 x 5
Calf Raises 5 x 5

 

[princess]

what kind of a warmup do you do before diving into the actual 5 x 5 sets?