madcow 5x5 questions

[cmarcell]

military

 

[nickda40]

standing bb military press uses stabilizer muscles + all the target muscles

 

[ajaygill]

do you guys use a little bit of legs to get the weight up on military is that cheating or is that fine

 

[nickda40]

i dont. not really cheating just a different workout really.

 

[ajaygill]

im just saying isn't strength gains on thisprogram way slower then doing a normal split like
chest/tries
back/bies
legs
shoulders

at such a young age only 16 i was seeing alright gains in strength on all the main lifts I incorporated all the main lifts i'm doing in the 5x5 in my regular routine to.

 

[athleteinprogress]

do you guys just do flat bench on the bench days?? or do you do incline sometimes as well?

 

[djeclipse]

First of all i'm gonna try this program hearing on the good results, has made me wanna give this program a shot.

I got the spread sheet and on weds there are only 4sets for each excerise is it ment to be like that?

Couple questions deadlifting ones a week is that really enough?

and what do you guys do for supplement work, like do you add in a arm day or maybe a couple more excercises after your w/o

One major thing Madcow stresses is DON'T FUCK WITH THE PROGRAM .

Don't add in a bunch of useless crap at the end of each day.

If you want to add in some curls, or something for the tries, you can add 2-3 sets of curls and tries on friday, but that's it.

With all the heavy pulling and pushing you don't need to waste time doing accessory exercises.

The first 4 weeks are supposed to be easy, working up to your 5 rep max. After that you are adding to the bar every week for as long as you can.

Making Pr's every week in your Squat, Deadlift, Bench, rows & military press beats the shit out of your body. If you are adding weight to the bar in those lifts every week for as long as you can, making PR's you won't need anything else, you will get strong and grow.

The biggest mistake people make when coming from a typical workout routine to the Madcow 5 x 5 is they think it's too easy, or it's not enough work. So they start adding accessory work, they then get to week 4 or 5 when they are supposed to be making weekly Pr's and fail because they have added in all the extra crap.

The original madcow/ bill Star 5 x5 as it was meant to be is weight training gold. It is simple and works.

Unfortunately it is human nature to take something that works great and is proven, ad or change a bunch of it, remove the simplicity and end up with a butchered product that is garbage.

Stick with the 5x5x the way it was meant to be done for at least 5 weeks, until you start making PR's. once you start making weekly PR's, adding weight to the bar weekly, you'll understand why everything in the program is the way it is, and you'll continue to use it that way because it simply works.

Good luck.

 

[djeclipse]

do you guys use a little bit of legs to get the weight up on military is that cheating or is that fine

Using the legs is called the push press. Keeping the legs straight is the military press.

The push press is probably better as it allows you to lift more weight, and the more weight you lift the more "load" on the body, the more you will grow.

But the military press is what most use as it is simple.

Here's Mark ripetoe talking about the military press and proper form.

http://www.youtube.com/watch?v=SAXPJ3PfdyY

YouTube - Overhead Press coach Mark Rippetoe

YouTube - Mark Rippetoe: Press Instruction 1

Get under the bar, think of the finish position being the bar in line with your ears. Most people tend to push forward instead fo straight up.

YouTube - Mark Rippetoe: Press Instruction 2

No spotting, same goes for Bench press, get the reps on your own.

YouTube - Mark Rippetoe: Press Instruction 3

YouTube - Overhead Press coach Mark Rippetoe

This is part of a series of videos that show proper form for bench, deadlift etc. I posted them all here a while ago, not sure if they are still here now.

Also for bench, stick with Flat bench, don't go changing things. Mon and Fri flat bench, Wed military press or incline bench (not both).

 

[ajaygill]

lol bro i made a huge mistake well not huge but well i added in a arm day on sat which was suppose to be my off day and so today is monday and my tries and bies are totally fryed lol. so yah i think im just not gona fuck around with it anymore and just stick out with it. any other tips you could share with me, you seem to know your shyt when it comes to this program

 

[4CRWZN]

so when you think you start noticing results and also if im not sore can i go the day after? or is it ment to be strict mon wed fri?