best routine to build up core/compound strength?

[calveless wonder]

my deadlift and squat are fuckin pathetic....

i really need to switch my routine.

was thinking DC or might go back to 5x5. made really good gains on the 5x5 strength wise. i stopped about a year and 3 months ago to change it up in hopes of growing some lagging bodyparts.

my core strength is super pathetic, halp

 

[jnevin]

5x5 by far. And when you're doing abs try to do more planks and wood choppers too instead of crunches and other exercises that are higher rep.

 

[calveless wonder]

5x5 by far. And when you're doing abs try to do more planks and wood choppers too instead of crunches and other exercises that are higher rep.

which 5x5 do you do? I used to use needsize's, which was pretty straight forward. it was stickied on the training board here for years

basically you do the compound movement for each muscle group 5x5, and then 2-3 exercises each for a few sets with a higher rep range (8-12).

the other 5x5 i read was wayyy more complicated.

also, the tricky part when doing 5x5 was getting my back to grow (not that it really does now). i would deadlift on back day for 5x5 then do rows and pullups/pulldowns in the 8-10 rep range

 

[calveless wonder]

Do you use a lifting belt?

nope

 

[Dial_tone]

Pilates

 

[Cardinal Slin]

Just stick to the basics but do an extra rep each time along or step up a weight even if only by 1-2lbs each session... The more reps/weight will result in adaptation and growth/strength increases.

Squats are hands down the single most effective exercise (increasing natty t levels more than any other exercise).

 

[jnevin]

which 5x5 do you do? I used to use needsize's, which was pretty straight forward. it was stickied on the training board here for years

basically you do the compound movement for each muscle group 5x5, and then 2-3 exercises each for a few sets with a higher rep range (8-12).

the other 5x5 i read was wayyy more complicated.

also, the tricky part when doing 5x5 was getting my back to grow (not that it really does now). i would deadlift on back day for 5x5 then do rows and pullups/pulldowns in the 8-10 rep range

I do this one. It's what has made my jeans not fit in the legs.

Bill Starr 5x5 - Madcow Intermediate or Linear Version

And ya gotta eat.

 

[jnevin]

I agree with the yoga. I totally slacked on my stretching and it has me really wishing I paid more attention to my hip flexors, pecs, and lats flexibility wise. Now I'm playing catch up in a way so I have better ROM. 5x5 on that program really beats you up.

 

[fortunatesun]

Sometimes lagging squat and DL isn't due to core strength so much as a weak posterior chain. Exercises like any type of Good Morning, Glute-Ham Raises, and Back Extensions will develop these muscles to carry their full share of the load.

 

[lartinos]

I do this one. It's what has made my jeans not fit in the legs.

Bill Starr 5x5 - Madcow Intermediate or Linear Version

And ya gotta eat.

the routine made your legs too short?

 

[SouthernLord]

Sometimes lagging squat and DL isn't due to core strength so much as a weak posterior chain. Exercises like any type of Good Morning, Glute-Ham Raises, and Back Extensions will develop these muscles to carry their full share of the load.

Good shit.

For abs stick to sit ups, hanging leg raises, and rotational exercises (wood choppers, full contact twists, windsheild wipers) planks too like JNev said or you can just do static holds at the top of your hypers and at peak contraction during sit ups.

You can not beat madcows 5x5 either, but you got to eat and stretch/foam roller to recover.

 

[jnevin]

Good shit.

For abs stick to sit ups, hanging leg raises, and rotational exercises (wood choppers, full contact twists, windsheild wipers) planks too like JNev said or you can just do static holds at the top of your hypers and at peak contraction during sit ups.

You can not beat madcows 5x5 either, but you got to eat and stretch/foam roller to recover.

Foam rollers are so nice. They suck until you get used to them but you need them.

 

[SouthernLord]

Foam rollers are so nice. They suck until you get used to them but you need them.

I love my foam roller. I hate my tennis ball and soft ball though

 

[hurricane]

buy a bowflex

 

[binö]

buy a bowflex

and lotsa jewses and spray on tanner

 

[hurricane]

lololol @ spray on tanner

 

[JumpBallWinner]

One thing I don't understand reading the Bill Starr linear 5x5 is what is the weekly progression for deadlift and military press? Monday and Friday's workouts are the same lifts and the progression is based on a percentage system. Do you just try to increase each set of your deadlifts and military press by 2.5% each week, or do these go through a slower progression and you just kinda feel them out?