Needsize, a question to you...

[Tom Treutlein]

This is concering the 5x5 routine. I looked in the sticky, but I couldn't find exactly what I was looking for. I remember you said to use 3x5 and/or 5x3 if you stalled with 5x5. In which order should this be done? 3x5 first, then 5x3 once you stall on those?

Also you made two separate posts, one in which you said you switched to a routine doing 3x5 for compounds and 1x8 for accessory movements. This is less volume then the original 5x5, but in the post you had said it seemed to target hypertrophy more. How can this be?

In a later post you said it's best to keep the accessory exercises around because the lower reps won't provide for much hypertophy...

Now when you do the accessories normally, they're not to failure, are they?

On that 3x5 and 1x8 routine you switched to... why did you switch to it? Did you find it provided better results than the original 5x5? Did you still only do 2 accessory exercises for 1 set each?

 

[needsize]

I would suggest starting with the 5x5, 5x3 is for when you plateau on 5x5 and cat add any more weight. So you switch to 5x3 until you cant add any more weight, if you then switch back the the same weight where you were stuck on 5x5 with, you should be able to progress past it easily.
All the different switching was because I have been training so long that I need some variations to keep myself progressing. I would suggest starting out with the program the way its laid out, and switching it up as you go, ie, if you feel its too much volume for say bis, then adjust it accordingly

 

[Tom Treutlein]

Alright, sounds good man. No 3x5 then?

So are the accessories to failure on the original plan?

Did that 3x5 and 1x8 routine you used provide better hypertrophy?

 

[CobraUTAH]

I'll just chime in and say this works. I was worked my way up to 250 for 5x5 on bench but was only getting like 4 and then 3 reps on my last couple sets with 250. So the next week I went to 5x3 and got 255, then the following weeks 260, and 265, this week is 270 and I don't see how that can stop me either. If I were to do 250 now for 5x5 it would be nothing.

 

[Tom Treutlein]

Also, when planning to cut on this routine, you would drop the heavy sets down to 1 and then keep the accessory exercises the same, correct? This way you don't lose too much strength, but don't tax your body so much that you have no energy left.

 

[Tom Treutlein]

Hm...

 

[needsize]

Alright, sounds good man. No 3x5 then?

So are the accessories to failure on the original plan?

Did that 3x5 and 1x8 routine you used provide better hypertrophy?

like I said, save the 5x5 for when you plateau

the accessories are to failure

there is no such thing as better hypertrophy, at the point I am at its damn near impossible to add more mass to my frame, and changing it up that way did result in some new gains for me

I wouldnt cut on this routine, the point of the routine is progresive resistance which you cant do when on a calories deficit. When dieting I designed a new routine, that started off with only one heavy set of 5 reps

 

[Tom Treutlein]

If possible could you show me the routine you decided to use when you started cutting? I want to have a general guideline for cutting.

 

[athlete0185]

If possible could you show me the routine you decided to use when you started cutting? I want to have a general guideline for cutting.

dont switch the routine man change up your diet

 

[Tom Treutlein]

5x5 is too much heavy lifting for cutting - won't have enough energy.

 

[needsize]

my routine when cutting was really basic, one heavy set of 5 reps on a compound exercise, followed by lighter faster training.
Here are some examples
squat 405 x 5, 315 x 10
leg press 2x 10 reps
hack squat 1x10 reps

bench 315 x 5, 275 x 8
incline dumbell press 2x8-10 reps
incline flyes 2x8-10 reps
hammer strength flat bench press 2x8-10 reps

 

[Tom Treutlein]

Only two days of training? Damn. How often was this done? 2x a week I'm guessing?

No work for the back or shoulders?

 

[needsize]

no, I trained 4 days a week, that was just 2 examples

 

[Tom Treutlein]

Oh, okay. So that will maintain strength and size, while expending less energy than normal so you can still deal with training while in a caloric deficiency?

 

[needsize]

Oh, okay. So that will maintain strength and size, while expending less energy than normal so you can still deal with training while in a caloric deficiency?

it worked well for me, went from 13% bodyfat to just over 4%, with very little mass lost

 

[Tom Treutlein]

Sounds pretty good. Congratulations on all your accomplishments, by the way man. You've worked wonders for yourself and gave many people inspiration. Thanks for your help.

Happy Holidays

 

[needsize]

Sounds pretty good. Congratulations on all your accomplishments, by the way man. You've worked wonders for yourself and gave many people inspiration. Thanks for your help.

Happy Holidays

thanks, I guess I've done okay but its never good enough

Happy Holidays