My 5X5.. Advice?

[Criminal10dinC]

I think this is as simple as it gets, which is just about what i need right now. Tell me what can be improved upon, added/removed, etc...

Monday: squats5x5, bench5x5, BBrow5x5

Wednesday: military press5x5, dead lift5x5, widegrip pullups5x5

Friday: squats5x5, bench5x5, BBrow 5x5

I like this workout because of the simplicity of it, along with the fact that i know proper form for all of these exercises. I also like the fact that i can hit the bench press 2x a week. (i need lots of improvement on the bench)

My concerns with this is that i have no spotter, and since i usually hit the gym when i get off work (2 - 3am) there arent any bros i can ask for assistance. Maybe substitute barbell-bench for dumbell-bench??

Thanks for the help ahead of time.

 

[tdoe11]

What i have been doing lately (size and strength has been growing real good) is this....tuesday chest, weds shoulders, thurs back, friday legs and sat arms. 6 exercises for each body part. Always 5 sets, one warm up set of 20 light, sometimes 2 depending on how im feeling. Then 4 sets, go up in weight each time. 12 reps, 10, 8, and 6. An example of chest day would be flat bench, decline bench, incline bench, peck deck and cables. Super set one exercise with dumbell pushups. I know alot of people will talk crap, but n all honesty it works excellent for me. For ages i did chest and tris, back and bis etc. Personally i like to thoroughly work one muscle group, i almosy always get sore and ive been steadily growing.


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[Criminal10dinC]

Unfortunately that is more or less what i have been doing for the past 3 months or so and i am not seeing the results (size or strength) that one might expect to see...

I am kinda digging the 5x5 because, in my opinion, the exercises it incorporates are multiple-muscle exercises. ( i think that is called 'compound') and since i am going for sheer size, this i believe better suits my needs...

Just my opinion, i have no idea what the fuck i am doing though lol

 

[raze]

Criminal your not seeing the results because you have been at this for 3 months, probably have no idea what to eat and jumped on a test e cycle. This is all wrong. The guys in the other thread gave you the right advice and that is to stop now and start learning. This is not the way to do it.

 

[buddhabuilder]

So, drop the juice and lets deal with the training and diet. If you care at all about your long term health and libido you will not do any more AAS until you max out your natural potential. Now, the training. You can check out my 5x5 log, just scroll down in the workout forum. I'm sure you will find it enlightening. The workout you have here is the A workout, the B workout is the opposite, that is, the DL workout on Monday and Friday. You Squat every training day as the first exercise. Increase weights 5 pounds every day you do an exercise except for DL's where you increase 10 pounds. Remember, only 1 working set of 5 on the DL's. I would drop the pullups for now. As long as you get the BB JS Rows right, plenty of google hits on form, your back will get all it needs. I don't remember your stats, give a quick run down, and include your current diet.

 

[buddhabuilder]

Oh, yea. It is recommended you start with an empty Olympic bar. It gives you a chance to get all your forms together and get used to the routine. In the gym 3 days a week, and eat.

 

[burnthiscorpse]

It will take some time playing with weights to see where everything should be. One thing, make sure you do your bent over rows pendlay style. YouTube pendlay rows. Wayyyy better than the traditional BB row.

 

[Buildingup24]

5x5 is solid to get you a base. It seems easy as first but the weight piles on man so don't jump up the poundage too quickly.
And I saw you've only been training 3 months so I hope u get off the test.

 

[callmejay]

So, drop the juice and lets deal with the training and diet. If you care at all about your long term health and libido you will not do any more AAS until you max out your natural potential.

I agree he should wait to cycle. From what I understand, the primary reason one should wait is for the sake of not "wasting a cycle" - not exposing yourself to the risks of a cycle for minimal gains in return.

Is that what you were saying, too? Or are there specific long-term issues one faces only when they are not @ their natural potential.

I am not challenging what you're saying, just hoping you'll expand so I can better understand it. Thanks

 

[fozzard]

Wow!! 3 months training and that's it? How old are you? Iv started my first cycle today but 1 thing im so so sure about is having a decent body weight body fat etc before I even thought about touching steroids. I came to this forum to learn mate I suggest you listen to these people who actually want to help you and take there knowledge and up it for your gains. Dam man you only know a few ways to train you need to confuse your body with different styles so your body does not adapt and keeps building otherwise your just goin to stay as you are or worse fat because your not working out correctly. Im a novice to some of these guys here show some respect and listen to them please
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[Criminal10dinC]

Wow!! 3 months training and that's it? How old are you? Iv started my first cycle today but 1 thing im so so sure about is having a decent body weight body fat etc before I even thought about touching steroids. I came to this forum to learn mate I suggest you listen to these people who actually want to help you and take there knowledge and up it for your gains. Dam man you only know a few ways to train you need to confuse your body with different styles so your body does not adapt and keeps building otherwise your just goin to stay as you are or worse fat because your not working out correctly. Im a novice to some of these guys here show some respect and listen to them please
Sent from my ST18i using EliteFitness

Im 24 years old. 6'3" 195lbs. Been training DEDICATED for 3 months now. (3 days per week minimum). Been training half-assed for years though.

I am more than open to advice from everyone here, everyone has something to teach me and i know this.

I'm not going to stop juicing though. Thats where i stand firm. I am willing and open to follow any other suggestions to modifications of any and all of my current routines/diets.

At my age and size i am confident i have been genetically fucked. I'm juicing to get a base, and work from there. However wrong you all might think that is, it is what it is...

 

[TravFlex91]

Im 24 years old. 6'3" 195lbs. Been training DEDICATED for 3 months now. (3 days per week minimum). Been training half-assed for years though.

I am more than open to advice from everyone here, everyone has something to teach me and i know this.

I'm not going to stop juicing though. Thats where i stand firm. I am willing and open to follow any other suggestions to modifications of any and all of my current routines/diets.

At my age and size i am confident i have been genetically fucked. I'm juicing to get a base, and work from there. However wrong you all might think that is, it is what it is...

It's quite apparent your going to do what It is you please.
All I am going to say is this.
You don't juice to gain a base.
Otherwise they wouldn't be called performance enhances.. Just performance.
Your meant to start off with a solid base. And juice to better it.
When you come off and fall further back than you are now you will unfortunately understand.
You might consider a lot of these guys old heads... But they've pushed me in a positive manner. And as idiotic as it may SEEM. I trust them. All of them.
You need to do less defending, and alot more listening.
Help us help you.
Post your daily eating schedule. Show us your macros.
I don't agree with your 5x5 regiment. Especially that your on.
5 days a week, one body part a week. Make it ground beef and watch it grow.
You need to help yourself and do the right things here brother.
Do you think I got to 200lbs at 5'8 by just sticking to my own guns? No way. Took a lot of advice and unfortunate losses.. For my benefit.
Listen and eat.. That all you need

 

[buddhabuilder]

I agree he should wait to cycle. From what I understand, the primary reason one should wait is for the sake of not "wasting a cycle" - not exposing yourself to the risks of a cycle for minimal gains in return.

Is that what you were saying, too? Or are there specific long-term issues one faces only when they are not @ their natural potential.

I am not challenging what you're saying, just hoping you'll expand so I can better understand it. Thanks

Jay, By all means challenge me, and anyone else when you are seeking to gain knowledge. Elite Fitness is a "We" program.

IMO, your hormones are raging in your early 20's, maybe even later, and the idea of doing a cycle that WILL shut you down, and then other stuff to help it recover, during this important time can prove unhealthy.

Also, when your training/diet isn't fully developed, and you haven't maxed out your natural potential, your results are gonna be mixed at best. This may lead to disappointment or even discouragement. Bodybuilding is a marathon not a sprint.

 

[buddhabuilder]

Im 24 years old. 6'3" 195lbs. Been training DEDICATED for 3 months now. (3 days per week minimum). Been training half-assed for years though.

I am more than open to advice from everyone here, everyone has something to teach me and i know this.

I'm not going to stop juicing though. Thats where i stand firm. I am willing and open to follow any other suggestions to modifications of any and all of my current routines/diets.

At my age and size i am confident i have been genetically fucked. I'm juicing to get a base, and work from there. However wrong you all might think that is, it is what it is...

OK,Criminal, then I want you to post consistently on here to address any sides you may experience or other concerns. I also want to see a full list of on cycle support you have in your possession as well as the PCT you have planned.

Did you write out your 5x5 routine with the tweaks I gave you?
What are your starting weights?
What is your diet?

It's all with compassion, little Bro.

 

[Buildingup24]

Buddha- I was thinking a Push/Pull/Legs/off/repeat- may be more beneficial if he's going to inject since his recovery would be enhanced but also that way he can work on accessory lifts as well (incline press/Leg Curls/RDL/Dips..etc)
Thoughts?

 

[buddhabuilder]

Buddha- I was thinking a Push/Pull/Legs/off/repeat- may be more beneficial if he's going to inject since his recovery would be enhanced but also that way he can work on accessory lifts as well (incline press/Leg Curls/RDL/Dips..etc)
Thoughts?

That is a good point. 5x5's do give you a lot of time off.

Criminal, did you just grab onto the 5x5 because it is a complete plan? Would you like to see what Buildingup is talking about? You will have shorter recovery time than naturally, and this other program would have you in the gym more often.

Let us know. We can have you set for Monday. You need to start a workout journal whatever you decide, so make sure you have a notebook and pen on hand.

 

[Buildingup24]

Ill throw up my push/pull/legs..
Push-

Bench-3x5 (heavy)
DB incline- 3-4 sets of 6-12
Wide Grip OHP-4-6 sets of 6-10 rep
4 sets laterals (high rep drop sets)
6sets triceps

Pull-

Weighted Pull-up/chin--3x5
DB Row-3-4 sets 10-20 reps (Matt Kroc)
Lat PD or body weight pullups
High pulls-5x5
6 sets rear delts (high rep)
4-6 sets biceps

Legs:
Front squat or back squat- heavy
Leg press-4-6 sets 6-12 reps
SLDL using 25lb plates-4-5 sets 6-10 reps
Leg curls-3-4 sets higher rep

When u do push workout again, focus on shoulders by doing heavy military pressing n higher rep dumbbell flat benching.
Having a handful of exercises that work and get really good at those.

My workouts are mainly..
Snatch grip high pull
Squats-I favor Front squats
SLDL
Military Press
DB Bench
Snatch grip rack pull
Weighted dips
Pull-ups/chin-ups
Power clean

I throw in random exercises for sake of variety but that's the base of my lifts. Hope that helps you out

 

[Criminal10dinC]

this is the workout that i am going to use (was given to me by another EF member)

Mon- chest, tris, abs

Flat bench 4 sets 12, 8, 6, 3
Incline db 3x 12
Dips 3x12
Skull crushers 3x10
Flys 3x15-20
Cable pushdowns 3x15-20
Weighted abs 5x20-50

Tue- back, bis, abs

Bent over Rows 4x 10
Weighted pull ups or pull downs 4x12
Dead lifts 3x 10
Db pull overs 3x12
Ez bar curls 3x12-20
Hammer curls 3x12-20
Weighted abs 5x20-50

Thurs- shoulders, tris, abs

Shoulder press 4x 10
Close grip bench 3x12
Shruggs 3x12
Db lateral raise 3x12
Barbell front raise 3x12
Face pull 3x12
Cable rope pushdowns 3x15-20
Weighted abs

Fri- legs, abs

Squats 4x12
Leg press 3x15
Good mornings 3x15
Leg curls 3x20
Hyper extention 3x20
Calf raise 3x20
Weighted abs


see anything that needs to be changeD?

 

[Criminal10dinC]

That is a good point. 5x5's do give you a lot of time off.

Criminal, did you just grab onto the 5x5 because it is a complete plan? Would you like to see what Buildingup is talking about? You will have shorter recovery time than naturally, and this other program would have you in the gym more often.

Let us know. We can have you set for Monday. You need to start a workout journal whatever you decide, so make sure you have a notebook and pen on hand.

i liked the 5x5 because i thought htat would give me the most over-all workout. and the simplicity of it was nice as well.

and i am actually about to head to the gym now to start my "monday's" workout. i wonder what a 'work journal' is supposed to include?

 

[Criminal10dinC]

It's quite apparent your going to do what It is you please.
All I am going to say is this.
You don't juice to gain a base.
Otherwise they wouldn't be called performance enhances.. Just performance.
Your meant to start off with a solid base. And juice to better it.
When you come off and fall further back than you are now you will unfortunately understand.
You might consider a lot of these guys old heads... But they've pushed me in a positive manner. And as idiotic as it may SEEM. I trust them. All of them.
You need to do less defending, and alot more listening.
Help us help you.
Post your daily eating schedule. Show us your macros.
I don't agree with your 5x5 regiment. Especially that your on.
5 days a week, one body part a week. Make it ground beef and watch it grow.
You need to help yourself and do the right things here brother.
Do you think I got to 200lbs at 5'8 by just sticking to my own guns? No way. Took a lot of advice and unfortunate losses.. For my benefit.
Listen and eat.. That all you need

i'm juicing because i am not comfortable in my own skin. i cant really describe this feeling, but it's like i am too self-concious of how i look.. it sucks. i am not juicing to be a "top performer", or to start body building or anything like that. i am using steroids so that i might be able to comfortably go out into public with a regular t-shirt on.. or so that by next summer i can take my shirt off at the pool and enjoy time with my family.... none of you might understand what i'm saying, but this is why i am doing what i am doing.. sorry

here is my meal plan, i know it needs to be revised. i need to try and figure out how to squeeze a couple more meals in there but i work at a fast food restaurant, so its not like i can just take a lunch with me.. at the same time i should be able to just snack on whatever while i work there but healthy choices are very limited.. none the less this is what i am going to be eating for the next week atleast. (i plan to eat the same meals every day, and switch up a new diet plan by next sunday for the following week)

meal 1: (upon waking up)
Optimum Nutrition Serious Mass (1 serving) 1250 calories 4.5g fat 252g carbs 50g pro
whole milk (3 cups) 450 calories 24g fat 36g carbs 24g pro

meal 2: (before work)
tuna (3 cans) 300 calories 6g fat 0g carbs 60g pro
wheat bread (3 slices) 150 calories 3g fat 60g carbs 12g pro

meal 3: (snack, at work)
5 whole eggs (raw) 355 calories 25g fat 0g carbs 30g pro

meal 4: (after work)
chicken breast (9oz) 414 calories 9g fat 0g carbs 83.7g pro
green beans (1 1/4cups) 70 calories 0g fat 14g carbs 3.5g pro

meal 5: (post workout, before bed)
6 star casein protein (1 serving) 140 calories .5g fat 9g carbs 25g pro
whey isolate (1 serving) 260 calories 1g fat 3g carbs 60g pro
whole milk (2 cups) 300 calories 16g fat 24g carbs 16g pro

totals: 3689 calories, 89g fat, 398g carbs, 364.2g pro

 

[mbag012]

dunno man, your mentality kinda tells me youve already sorta given up so youre trying to cheat your way through. its ok man, i have a friend who is 6'1 and hes 110lb. 110 POUNDS AT 6FT 1". hes doing squats and pushups until he gets a solid base upon which he can build upon in the gym when he joins one later.

id like to ask whats wrong with the normal 5x5 routine? bill star specifically said not to temper with it until you knew what you were doing.

 

[Criminal10dinC]

dunno man, your mentality kinda tells me youve already sorta given up so youre trying to cheat your way through. its ok man, i have a friend who is 6'1 and hes 110lb. 110 POUNDS AT 6FT 1". hes doing squats and pushups until he gets a solid base upon which he can build upon in the gym when he joins one later.

id like to ask whats wrong with the normal 5x5 routine? bill star specifically said not to temper with it until you knew what you were doing.

i decided 5x5 was too much time off, and the routine that i chose to go with utilizes alot of excercise that i am already familiar with and understand proper form/technique..



as for my mentality, isn't AAS cheating regardless? how can you judge my reasons for "cheating" when you are doing the same thing. for your own reasons.? doesnt make sense bud, sorry

 

[Buildingup24]

I don't think you can eat 3 cans tuna every day.
Also, serious mass is a load of junk carbs. If you're on a budget hit up like Costco or SAMs club n buy chicken in bulk.

Chicken
Some tuna
Lots of whole eggs
Greens/carrots
Some fruit
Rice
Whole grains
Fish oil
Some whey
Red meat if you can afford
Almonds/dried fruit (homemade trail mix--easy to carry- I have some for school in my bag)
Milk (tho I can't put on lean mass with milk I always feel bloated n fat)

 

[buddhabuilder]

i'm juicing because i am not comfortable in my own skin. i cant really describe this feeling, but it's like i am too self-concious of how i look.. it sucks. i am not juicing to be a "top performer", or to start body building or anything like that. i am using steroids so that i might be able to comfortably go out into public with a regular t-shirt on.. or so that by next summer i can take my shirt off at the pool and enjoy time with my family.... none of you might understand what i'm saying, but this is why i am doing what i am doing.. sorry

here is my meal plan, i know it needs to be revised. i need to try and figure out how to squeeze a couple more meals in there but i work at a fast food restaurant, so its not like i can just take a lunch with me.. at the same time i should be able to just snack on whatever while i work there but healthy choices are very limited.. none the less this is what i am going to be eating for the next week atleast. (i plan to eat the same meals every day, and switch up a new diet plan by next sunday for the following week)

meal 1: (upon waking up)
Optimum Nutrition Serious Mass (1 serving) 1250 calories 4.5g fat 252g carbs 50g pro
whole milk (3 cups) 450 calories 24g fat 36g carbs 24g pro

meal 2: (before work)
tuna (3 cans) 300 calories 6g fat 0g carbs 60g pro
wheat bread (3 slices) 150 calories 3g fat 60g carbs 12g pro

meal 3: (snack, at work)
5 whole eggs (raw) 355 calories 25g fat 0g carbs 30g pro

meal 4: (after work)
chicken breast (9oz) 414 calories 9g fat 0g carbs 83.7g pro
green beans (1 1/4cups) 70 calories 0g fat 14g carbs 3.5g pro

meal 5: (post workout, before bed)
6 star casein protein (1 serving) 140 calories .5g fat 9g carbs 25g pro
whey isolate (1 serving) 260 calories 1g fat 3g carbs 60g pro
whole milk (2 cups) 300 calories 16g fat 24g carbs 16g pro

totals: 3689 calories, 89g fat, 398g carbs, 364.2g pro

Criminal,

I see you've done some homework on the diet, nice. I take it you work out at night after work? I would like to see a real food meal first thing, this would make it so you can have the shake during the day when it is hard for you to get good calories. Oh, and no raw eggs! Those days are gone. Too much salmonella in stuff now. Just fry 'em up, throw them on a piece of bread, and take them with you. Another quick and easy during g the day.

On your earlier note, I started bodybuilding by accident, but stuck with it because it made me feel more comfortable in every way. Your not alone in this. As you work hard and achieve the things you want, you will begin to realize that you can achieve bigger and bigger things.

It's just like Buddhism. Through your consistent efforts in striving to realize your dreams, you begin to believe in your unlimited potential.

Never Give Up!

P.S. A workout journal is simple the routine that you are currently doing and a place for you to record your top weight. This way you can strive to improve every week.

 

[buddhabuilder]

Criminal, You should probably start a new thread with brief stats, workout plan, and diet. That way you can blog your journey and guys can link to your blog and keep you company on the journey. Start your program with about 80% of the weight you think you can do for the exercise the first week, move to 90% in the second week, and then start going for 105% every week after that, and we'll see where you are at in 8 weeks.

Let's be sure you have your support supplements together. If you don't already have them get these products as soon as possible; N2Guard and HCGenerate. We can talk about the PCT after your set.

 

[Criminal10dinC]

Criminal, You should probably start a new thread with brief stats, workout plan, and diet. That way you can blog your journey and guys can link to your blog and keep you company on the journey. Start your program with about 80% of the weight you think you can do for the exercise the first week, move to 90% in the second week, and then start going for 105% every week after that, and we'll see where you are at in 8 weeks.

Let's be sure you have your support supplements together. If you don't already have them get these products as soon as possible; N2Guard and HCGenerate. We can talk about the PCT after your set.

Done. "My Log" in weight training forum