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patsfan1379
New member
If so what do you do?
And what do you consider progress?
Weight per year etc??
And what do you consider progress?
Weight per year etc??
Is anyone NOT on the 5x5?
- Thread starter patsfan1379
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BiggT
New member
I'm not....but, what I do is the same in theory. What you'll see outside of ''bodybuilding'' is that all strength training is based around improving a select balance of lifts and using constants like sets/reps to guage progress. Somebody may not be using the "5x5" program as per this site, but if you read between the lines of the "5x5 routine" you'll be able to see exactly what they're doing and why they're doing it.......if a routine is based on getting sore and 'pumped' with no plan for progress, and a good/bad session is based on an abstract concept of how you 'feel' that day, then that routine wouldn't grow anybody not running the test levels of a dozen guys combined.
Either adding weight to an exercise over the same sets/reps.....or adding reps or sets to a weight on an exercise is progress.
What is considered good or bad progress is totally dependant on the individual.....an 18 year old kid who is 6' and 175lbs and untrained SHOULD gain at an astronomical pace.......a 36 year old with 20 years of solid training who is 5' 10 and 235lbs with good body comp and also natural would expect much more modest progress, and what is considered a good progression rate for him, would raise a million red flags of something being wrong with diet/training for the 18 y/o example.
Either adding weight to an exercise over the same sets/reps.....or adding reps or sets to a weight on an exercise is progress.
What is considered good or bad progress is totally dependant on the individual.....an 18 year old kid who is 6' and 175lbs and untrained SHOULD gain at an astronomical pace.......a 36 year old with 20 years of solid training who is 5' 10 and 235lbs with good body comp and also natural would expect much more modest progress, and what is considered a good progression rate for him, would raise a million red flags of something being wrong with diet/training for the 18 y/o example.
patsfan1379
New member
BiggT said:
Good answer. My interpretation is that the 5x5 focuses on repeat training of the major compund lifts in a week while progressively adding weight.
SgtSlaughter
New member
^^^patsfan1379 said:
I'm not on EXACTLY what is supposed to be done on "the" Bill Starr 5x5 ... it's been tweaked and I don't do inclines... I'm doing Pushpresses instead... Powercleans substitued every other week with Deads...
My rep scheme has evolved as well... keep tweaking so I keep making progress.
Before strength training I tracked progress via the mirror and progress photos... not by my training.... my avatar is a result of that training... my back looks alot different now... probably less of a V-taper because I've beefed up my spinal erectors but i weight alot more anyway and am much stronger in certain areas.
I'm having fun with getting better at the main lifts now. Strength training... anyone can progress at it & get results, and there's no guessing... it's a routine, just have to follow the plan and eat for success (whether that's dieting or for mass).
My old training... it was just train as hard as I could and hope for the best, lol...it worked to a point, but progress was slow when I didn't keep changing (because I wasn't progressing with weight).
Protobuilder
New member
patsfan1379 said:
Why do you ask? Are you just curious how to track progress? Answer depends on your goals. More weight on the bar in a given exercise is a good measure. As are bodypart measurements if that's your thing. Or body composition if that's your thing. Or whether your vertical leap has increased. Etc.
crazycarwes
New member
I consider progress getting closer to my goal then the day/week/month before.
Not on 5x5...back when I followed a pre-set routine, I did it for quite awhile.
Now I train specifically for strength. I try to add weight on all ME and assistance lifts, which is how I gauge progress. I found that once I started training this way, size soon and quickly followed.
I tell anyone who asks, that 'programs' are great for beginners who have no clue what to do. But sooner or later you have to break away and find what works best for you. If whatever you're doing is not working, just do something else. Simple but not easy...
Now I train specifically for strength. I try to add weight on all ME and assistance lifts, which is how I gauge progress. I found that once I started training this way, size soon and quickly followed.
I tell anyone who asks, that 'programs' are great for beginners who have no clue what to do. But sooner or later you have to break away and find what works best for you. If whatever you're doing is not working, just do something else. Simple but not easy...
thesuaveone
Banned
*raises hand*
I'm not, I am working a strength routine I worked a few years back and absolutely loved.
6 week program, I am at the end of week two. I train 6 days a week, every muscle group gets hit twice a week. Chest/Tri's, Back/Bi's, Legs/Shoulders
Week 1 Chest/Tri's:
Day 1: BB flat press, BB inc press, close grip press/ skull crushers, weighted dips, rope pull downs
Day 2: Back/Bi's
Day 3: Legs/Shoulders
Day off (thank God)
Day 4: DB flat press, DB inc press, weighted dips/ 1 arm OH dumbell ext, close grip press, cable press down
Day 5: Back/Bi's
Day 6: Legs/Shoulders
Week 1: 3x8-10, 3x8-10, 2x8-10 rest 2 mins between sets
Week 2: 3x6-8, 3x6-8, 2x6-8 rest 3 mins between sets
Week 3: 2x5-6, 3x5-6, 2x5-6 rest 3 mins between sets
Week 4: 3x5, 3x5, 2x5 rest 4-5 mins between sets
Week 5: 3x4, 3x5, 2x5 rest 4-5 mins between sets
Week 6: 3x3, 3x5, 2x5 rest 4-5 mins between sets
This goes for each muscle group each day. All exercises are for strength, no flyes or kick backs in this program. The biggest help I found with this type of program was the food intake and keeping up on my supps. Lots of joint relief and wraps and belts are used once I hit week 3. The other big key is rest, without it, you won't survive, the rest is a must between sets, or you won't make it to the end of the work out.
*shrugs* Short and sweet, 6 weeks and new found strength will be yours. Plenty of workout for most people I know that have tried this routine.
I'm not, I am working a strength routine I worked a few years back and absolutely loved.
6 week program, I am at the end of week two. I train 6 days a week, every muscle group gets hit twice a week. Chest/Tri's, Back/Bi's, Legs/Shoulders
Week 1 Chest/Tri's:
Day 1: BB flat press, BB inc press, close grip press/ skull crushers, weighted dips, rope pull downs
Day 2: Back/Bi's
Day 3: Legs/Shoulders
Day off (thank God)
Day 4: DB flat press, DB inc press, weighted dips/ 1 arm OH dumbell ext, close grip press, cable press down
Day 5: Back/Bi's
Day 6: Legs/Shoulders
Week 1: 3x8-10, 3x8-10, 2x8-10 rest 2 mins between sets
Week 2: 3x6-8, 3x6-8, 2x6-8 rest 3 mins between sets
Week 3: 2x5-6, 3x5-6, 2x5-6 rest 3 mins between sets
Week 4: 3x5, 3x5, 2x5 rest 4-5 mins between sets
Week 5: 3x4, 3x5, 2x5 rest 4-5 mins between sets
Week 6: 3x3, 3x5, 2x5 rest 4-5 mins between sets
This goes for each muscle group each day. All exercises are for strength, no flyes or kick backs in this program. The biggest help I found with this type of program was the food intake and keeping up on my supps. Lots of joint relief and wraps and belts are used once I hit week 3. The other big key is rest, without it, you won't survive, the rest is a must between sets, or you won't make it to the end of the work out.
*shrugs* Short and sweet, 6 weeks and new found strength will be yours. Plenty of workout for most people I know that have tried this routine.
silver_shadow
New member
i'm not on a 5x5, although as T pointed out most strength training routines follow some basic principles which are the same. quite simply it means progressing: either adding weight to the bar on a given set/rep range or adding reps at a given weight, and when that's achieved, attempting a higher weight. i follow a 6 day/wk routine right now.
one day will be one compound exercise to bring up squats or deadlifts and some ab work. the next day will be some kind of pressing exercise and rows or chins. repeat this for a total of 3x per week. that's a very concise description, obviously, volume is varied too but that's a whole different thing based on how i feel/whether i'm plateauing. weight added to the bar is the most important focus. when i do that and i'm a in caloric surplus, i will get bigger with more lean mass - it's really that simple.
one day will be one compound exercise to bring up squats or deadlifts and some ab work. the next day will be some kind of pressing exercise and rows or chins. repeat this for a total of 3x per week. that's a very concise description, obviously, volume is varied too but that's a whole different thing based on how i feel/whether i'm plateauing. weight added to the bar is the most important focus. when i do that and i'm a in caloric surplus, i will get bigger with more lean mass - it's really that simple.
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patsfan1379
New member
OK thank God because frankly I'm sick of seeing all these 5x5 threads.
silver_shadow
New member
so what does your training look like right now.
PS: at least there are a lot of guys on 5x5 rather than something ridiculous like Mentzer HIT.
PS: at least there are a lot of guys on 5x5 rather than something ridiculous like Mentzer HIT.
T
The Shadow
Guest
I'm not.......
I'm doing basically one bodypart per day with a mix of rep ranges
I'm doing basically one bodypart per day with a mix of rep ranges
patsfan1379
New member
I'm just on the old fashioned chest, back, legs, shoulders, arms rinse repeat special.
I've been progressively getting stonger and better looking for years.
I think the 5x5 while good is just a fad.
I've been progressively getting stonger and better looking for years.
I think the 5x5 while good is just a fad.
Cynical Simian
New member
Read BiggT's post again. You're missing the point if you're thinking of it as "the" 5x5, as are the guys who run one of the cookie-cutter programs without a clue as to how they work. What matters is that you're training the major lifts progressively, whether it's in a MWF, a 5/6 day (T/SS), or a "bodypart" (you/Shadow) setup.patsfan1379 said:
al420
New member
I agree w/ CS. I am a big fan of the 5x5 but also agree that increasing poundages on the main lifts is what counts. I also could care less what anyone thinks about my Abs so my program is tailored for bulking and strength not looking good on a stage. Not to flame as I respect anyone that is trying to better them selfs.
I think the 5x5 is a fun program to try for 10 weeks,. There is NO WAY you will get smaller. You will get a lot stronger on squats for sure and deads as well IMHO. ANda gain - it is only a 9-10 week program so I say try it once. If your going to be lifting for your life why not mix it up a little.
Hell - I did yoga last week - looked like a fool ,but that shit is no joke.
I think the 5x5 is a fun program to try for 10 weeks,. There is NO WAY you will get smaller. You will get a lot stronger on squats for sure and deads as well IMHO. ANda gain - it is only a 9-10 week program so I say try it once. If your going to be lifting for your life why not mix it up a little.
Hell - I did yoga last week - looked like a fool ,but that shit is no joke.
patsfan1379
New member
Cynical Simian said:
We are saying the same thing here.
Cynical Simian
New member
That was my point.patsfan1379 said:
patsfan1379
New member
alrighty then
Protobuilder
New member
I'm not doing "the 5x5" as laid out on Madcow's Geocities website or as written originally by Bill Starr. I am, however, using the training knowledge I LEARNED from doing 'the 5x5' exactly as written. Doing the program opened up a whole 'world' for me and really showed me how to train using sound principles. The biggest gain I got from the 5x5 was learning how to adjust my programs on the fly to overcome obstacles/plateaus and how to generally train for the rest of my 'career.' But no, right now, I'm not doing "the 5x5" as written.
super_rice
New member
My program focusses on speed and technique, with an underpinning of strength exercises. Bodybuilding exercises are just for general conditioning.
The weekly exercises are laid out to max out or near max the competition lifts early in the training week, then move into strength and full lift derivatives as the week moves on. Intensity ranges from 80% when unloading and 90%+ when loading - loading is done in three week blocks. Additional strength and technique exercises are added in depending on weaknesses.
The weekly exercises are laid out to max out or near max the competition lifts early in the training week, then move into strength and full lift derivatives as the week moves on. Intensity ranges from 80% when unloading and 90%+ when loading - loading is done in three week blocks. Additional strength and technique exercises are added in depending on weaknesses.
