Please Scroll Down to See Forums Below Is it alright to add some compound excercises to the 5x5 program. thinking about adding sitting military press and pull-ups. my workout looks like this monday and thursday flat bench 5x5, bentover rows 5x5, barbell curls 2x5, skull crushers 2x5 and dips. tuesday and fridays are squats 5x5, caves 5x5. any help would be appreciated.
5x5 question
- Thread starter mcnasty75
- Start date
Kabeetz
Banned
mcnasty75 said:
You might be doing 5 sets for 5 reps but u're not doing "the 5x5 program" as known and loved by many of the most knowledgeable (and not incidentally strongest) members of this board.
Go to the training sticky... click on the link for madcow's 5x5... click on intermediate and follow the instructions. If that doesn't program doesn't work I can give you a great 3 hour calf blaster workout.
anotherbutters
New member
Which 5x5 program are you talking about? What you posted contains exercises with 5 sets and 5 reps, but isn't based on any of the 5x5 programs regularly referred to on here.
What you posted isn't necessarily bad, but have you thought about progression? Is your plan to start light and add a little weight every week? How are you managing overall load - are you going heavy on both squat sessions, or is one of them light, e.g. 80% of the other one?
What you posted isn't necessarily bad, but have you thought about progression? Is your plan to start light and add a little weight every week? How are you managing overall load - are you going heavy on both squat sessions, or is one of them light, e.g. 80% of the other one?
there are diffrent types of 5x5 programs. not just bill starrs. I got this other one on bodybuilding.com. and I go go up 2.5 lbs on every excercise every workout. and yes i go heavy as i can for all five sets. my question is can you add a couple of extra compound excersices in a 5x5 whether its bill stars or another 5x5 without messing up the program?
Cynical Simian
New member
Why aren't you asking the gurus on bb.com who came up with that "5x5" routine?
SgtSlaughter
New member
lol @ bb.com
anyway...
It's a program and usually such a program is not to be added to or tinkered with. Until your conditioning is high and you can handle added workload.
I'm not even going to ask what "caves 5x5" are.
anyway...
It's a program and usually such a program is not to be added to or tinkered with. Until your conditioning is high and you can handle added workload.
I'm not even going to ask what "caves 5x5" are.
anotherbutters
New member
Fair enough. I agree it's good to try other things, not just the usual Starr 5x5 as prescribed by most, including myself.mcnasty75 said:
Your workout's an upper/lower split, but it's already very biased towards the upper body. On the upper days, you're already doing bench, skull crushers and dips, which is going to leave you with nothing left to press overhead. If you really want to press overhead, I'd take out the skull crushers and dips and add in standing (to work more muscles) overhead press. I'd begin with bench on one of the upper days and overhead press on the other day. I'd also probably change the rep scheme on the second exercise.
On the lower days, I'd add in deads once a week somehow. Something like this:
Mon: bench 5x5, row 5x5, overhead press 3x8
Tue: squat 5x5, dead 1x5
Thu: overhead press 5x5, row 5x5, bench 3x8
Fri: squat 5x5, pull-ups (whatever reps), calves 5x5
By the way, have you bought your standard issue copies of Starting Strength and Practical Programming?
Cynical Simian
New member
Hey, bros, what do you think of this 5x5 routine?
Mon: Flat Bench 5x5, Incline Bench 5x5, Decline Bench 5x5, DB Flyes 5x5
Tue: Skull Crushers 5x5, Preacher Curls 5x5, Barbell Curls 5x5
Thu: Flat Bench 5x5, Close-Grip Bench 5x5, Smith Decline Bench 5x5, DB Flyes 5x5
Fri: Lying Triceps Extension 5x5, Standing EZ-Bar Curls 5x5, Hammer Curls 5x5 (Am I gonna overtrain my guns doing them twice a week?!?!?!?!)
Mon: Flat Bench 5x5, Incline Bench 5x5, Decline Bench 5x5, DB Flyes 5x5
Tue: Skull Crushers 5x5, Preacher Curls 5x5, Barbell Curls 5x5
Thu: Flat Bench 5x5, Close-Grip Bench 5x5, Smith Decline Bench 5x5, DB Flyes 5x5
Fri: Lying Triceps Extension 5x5, Standing EZ-Bar Curls 5x5, Hammer Curls 5x5 (Am I gonna overtrain my guns doing them twice a week?!?!?!?!)
SgtSlaughter
New member
don't forget the stingray for uber un-developed trapeziodals.
anotherbutters
New member
lol, you guys. I'm trying to be helpful here 
Extra_Strong
Well-known member
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