alternate workout when off the 5x5

[HaZaRDouZ]

Hello, i know most of the people on this discussion board are strong advocates of the 5x5. I particularly like this workout myself, but after the 3x3 phase and everything is said and done, my joints need a rest. I would like a different workout to alternate with this one, my traditional workout i use is getting redundant. Much appreciated. I am working towards maximum muscle hypertrophy. currently 5'11 207lbs. 12-13% BF

 

[al420]

Check out the sticky on HST training

 

[anotherbutters]

How about working higher reps for a while - 8's or 10's will help your joints and hypertrophy. Then when you've pushed those for a while (single factor style), maybe try another DF5x5 run, or something else.

 

[HaZaRDouZ]

Check out the sticky on HST training

honestly, ive had nothing but poor results with HST. I have friends that have used it for over a year that have nothing to show for it. it makes me smaller i feel. thanks for the advice though

 

[HaZaRDouZ]

How about working higher reps for a while - 8's or 10's will help your joints and hypertrophy. Then when you've pushed those for a while (single factor style), maybe try another DF5x5 run, or something else.

i do a 4 day split when im off 5x5 with 8-12reps and more for legs. im still only 23 so the 5x5 to me is important for building foundation still. i was just curious as to what else works for other people. k to you.

 

[SgtSlaughter]

training doesn't directly make you "big"

Food does.

Training gives your body the stimulus to grow... you have to actually feed it well for it to grow.

Joints need a rest..hmmm... why not set up a strategic deload plan for awhile and then ramp your weights back up?

 

[mekannik]

10x3.
1-6 method.
Grip work as a stand alone focus.
Olympic lifts/variations.

or if you are really feeling desperate.... www.crossfit.com

 

[HaZaRDouZ]

training doesn't directly make you "big"

Food does.

Training gives your body the stimulus to grow... you have to actually feed it well for it to grow.

Joints need a rest..hmmm... why not set up a strategic deload plan for awhile and then ramp your weights back up?

thanks for your input. i do eat 6-8meals a day though. i have a high metabolism sadly which is why i cant push over the 210lb mark.

i will try the deload plan next go around.

 

[anotherbutters]

try drinking a gallon of whole milk a day, that'll add weight to you

 

[al420]

try drinking a gallon of whole milk a day, that'll add weight to you

If that doesn;t work try adding in a scoop or two of ice cream

 

[HaZaRDouZ]

If that doesn;t work try adding in a scoop or two of ice cream

funny you mention that. every day on my way in to work i get a pint of whole milk.

thanks mate.

 

[Kabeetz]

thanks for your input. i do eat 6-8meals a day though. i have a high metabolism sadly which is why i cant push over the 210lb mark.

i will try the deload plan next go around.

Bro you keep giving reasons why nothing works for you!!!!

If your metabolism is fast, eat even more. Having 6-8 meals doesn't say anything about the calories per meal. If you have 8 meals at 250 cals each thats only 2000 calories. If you have 8 meals at 500 thats 4000. If you have 8 meals at 1000 thats 8,000.

If you buy 1 pint of milk in the morning, start buying 2. then buy 3. if you have to buy 10. You decide how much you grow, nothing is stopping u except the amount of food u put into your mouth each day.

Trust that.

 

[HaZaRDouZ]

Bro you keep giving reasons why nothing works for you!!!!

If your metabolism is fast, eat even more. Having 6-8 meals doesn't say anything about the calories per meal. If you have 8 meals at 250 cals each thats only 2000 calories. If you have 8 meals at 500 thats 4000. If you have 8 meals at 1000 thats 8,000.

If you buy 1 pint of milk in the morning, start buying 2. then buy 3. if you have to buy 10. You decide how much you grow, nothing is stopping u except the amount of food u put into your mouth each day.

Trust that.

this is true.

meal means a meal not a protein shake *250cal*. 750-1000cal per.
i work at a restaurant so i eat sandwiches and half salads.
and i dont want a big ass gut so im not going to be going overboard as you suggest.

thanks for the input.

 

[Kabeetz]

this is true.

meal means a meal not a protein shake *250cal*. 750-1000cal per.
i work at a restaurant so i eat sandwiches and half salads.
and i dont want a big ass gut so im not going to be going overboard as you suggest.

thanks for the input.

My point was not to go overboard, my point was to keep increasing your calories until you find the daily intake that is right for you to gain at at an acceptable rate. If you're not budging from 208, ur not eating enough. Once you start gaining 1/2 pound a week... u're making progress bro. Or whatever it is u want to gain a week.