5x5 question

[theguy351]

when you do the 5x5 what muscle regions get bigger? what dont grow alot? do your biceps, triceps and other assistance lifts still grow muscle even though its like once a week?

 

[CrazyRussian]

I've been doing 5x5 for about 2 months. My biceps and triceps grew WITHOUT me even doing the bi/tri work on Friday. After I added that in they've been growing at an even better rate. I'm satisfied. Chest obviously grows, legs obviously, I've been complimented on my shoulders and on my traps, even though I have no idea how the hell my traps would get bigger. My lower back has gotten beefier...the one thing I'm kinda dissapointed with is my upper back, but that's because I just started doing rows the right way about..4-5 weeks ago.

So in summation, all of em get bigger...the two areas that have lagged for me though are upper back and shoulders

 

[letsgorangers]

well im like u guy, im starting a 5x5 too.......i wanna know also if bi's and tri's grow...

 

[blut wump]

The biceps and triceps should grow from the bench, OHP and rowing. Your upper arm will probably take on the distinctive and pleasant sausage form, though, if you neglect the fluff work to induce extra swelling.

Traps grow from deadlifting. You can induce extra growth there without too much negative overall impact by adding in some power shrugs.

I'm surprised someone had lagging shoulder development. Did you sub out military press for incline press? Try swapping out rows for power cleans some time. I found that the cleans worked my rear delts a little extra.

 

[Protobuilder]

Some guys' arms are overdeveloped, in relation to the rest of their body. If you're one of them, or one of those guys whose been pounding arms pretty hard, you might lose some arm size b/c you won't be doing 25 sets of every bicep curl variation imagineable. Most people find that by adding weight to their bench, dip, OHP, row, and pullup, that their arms grow or stay the same size. I haven't done direct arm work in quite a while and they're holding steady and feel thicker and stronger.

It really shouldn't be a problem b/c doesn't the layout have room for 3x10 on curls and triceps work at least one day of the week? Starr's program has room for "beach work" once or twice weekly for those who are worried about it.

 

[GlynnDiesel]

Sorry to hijack. I've read this before but cant do a search, any particular day best for adding in power shrugs. In regards to 5x5?

 

[Protobuilder]

Sorry to hijack. I've read this before but cant do a search, any particular day best for adding in power shrugs. In regards to 5x5?

I don't think it matters much. Just don't go crazy with them and don't start really pushing them heavy each week or they "may" cut into your other work. 2-3 sets of 8-12, IMHO.

 

[GlynnDiesel]

Cheers proto. All I remember was someone saying not to place em in the wednesday workout along with deadlifts. I understand the reasoning. But I've always enjoyed shrugging after deads. As you say I cant see it making that much difference what day as long as they arent gettin hammered.

 

[Protobuilder]

I wouldn't be opposed to doing them the same day as deads, just keep an eye on your lower back and, again, treat them as a supplemental exercise that can be dropped or reduced when necessary.

 

[Cynical Simian]

If you feel like doing them after deads, go for it, especially if you're not adding chin-/pull-ups at the end of the Wednesday workout. Like PB said, unless you do something completely absurd ("prefatiguing" your triceps with tri extensions before bench or some Flex-inspired crap like that) the assistance work shouldn't hamper your other lifts.