Did 5x5 Summer/Fall want to keep adding muscle mass

[SirDingo]

I am 5'10 175lbs Want to add muscle mass, I did the 5x5 program all Summer and gained 10lbs. Now want to switch to something else, and with advice from this and other forums have been trying this routine the past month. Plus I have still been eating more than normal, but quality organics not junk

LEGS;

Squats 5x5
Lunges or One-Leg Squat 3x10
SLDL 4x10

PUSH;

Bench 5x5
Military Press 5x5
Inclined DB Press 3x10
Dips 3x10

PULL;

Deadlifts work up to 5x5
Barbell Row 5x5
Chin-ups 4x10
DB Rows 3x10
Up-Rights rows 3x10



Is it good to mix and match 5x5 heavy weight/ low reps stuff with 3x10 lighter weight / high reps.

Or just move to an all Hypertrophy routine like 4x8 for every exercise ?

 

[fallingeggs]

good job on what you have done so far!

for your first question - it is a good idea to mix up of weights and rep ranges. your workout above does a good job a mixing the heavy main compound lifts with lighter supplemental lifts. Your supp workouts like Dips/Chin-ups/lunges should not be too heavy as to take away your recovery from their main lifts (bench/deadlift and rows/squat respectively).

The supplemental lifts are there for the overall benefit of the arm or legs... aka to work all the tendons, joints and other muscles so they keep up with your main lifts. They are there to 'support' the main lifts, not to be one. It is not to say that could not be pushed as one would push a main lift, but in your case i believe the main lifts are enough.

It is good to see people actually learn what the 5x5 is... not a necessarily a program, but a method.

 

[SirDingo]

Thanks for the reply what about my Chinups ?? I am doing 4x10, should I maybe change to 5x5 with weights ?? Or maybe every other time I do chinups, so one week = 4x10 bodyweight, then other week = 5x5 with weights ??

 

[HodgeMN]

Your pull day is brutal. I am spent after going all out on my deadlifts for a 5x5......

 

[SirDingo]

Your pull day is brutal. I am spent after going all out on my deadlifts for a 5x5......

So should I do Deadlifts on LEG day or an all together separate day ??

 

[the_alcatraz]

So should I do Deadlifts on LEG day or an all together separate day ??

Back days - Bent knee deadlifts

Legs - Stiff leg deadlifts

 

[HodgeMN]

Back days - Bent knee deadlifts

Legs - Stiff leg deadlifts

Exactly what I do

 

[SirDingo]

I have to admit doing this combo of some 5x5 for core compounds + 3x10 lighter weight higher reps is really working. After just few weeks of doing this I actually so more improvement now than ever before + eating more

Or would I gain even more switching the 3x10 stuff to 4x8 ??

Thanks

 

[HodgeMN]

Thats more volume than I would do. I keep my 5x5 then do 2x8 for my other 2 lifts. For example:

Chest:

Bench press - 5x5
Weighted Dips - 2x8
Incline Dumbell Press - 2x8

Shoulders

Millitary Press - 5x5
Upright Row - 2x8 (some people have a problem with these)
Lateral Raises 2x8

 

[beerdrinker]

Weren't you hooking up with Omega?

 

[NJL52]

At 5'10, 165 you shouldn't have been doing the 5x5. Not insulting you, just saying, the 5x5 is much more progressed people.

I suggest going to the 3x5 highlighted in Starting Strength.

 

[SirDingo]

Weren't you hooking up with Omega?

I was going to, then got Walking Pneumonia in Oct, and have not heard back from him since

 

[SirDingo]

Actually what ever happened to Omega ? I haven't seen any new posts by him lately