Next Plan

[rmt99e]

Hey eveyone...
I did a beginner 5x5 from december up to about 2 weeks ago. I had awesome results...I gained about 20 lbs and increased weights greatly. Im trying to pick out a new routine, maybe something different from 5x5..Im looking for suggestions. I also want to do a plan with more exercises, seeing as the 5x5 had only a few, even tho they were important ones. By the way, im 16, weight 180, and im about 5'10".


thanks

 

[BiggT]

Why do you want to change? If you're not plateaued and are continuing to make gains, milk them for all they're worth. If it is for mental sanity, you can always train the incline instead of flat bench or something like that......I really wouldn't change things unless you stall out though.

And the compound lifts are all you need....if you feel a need for some specialized work due to a weakness or something, thats one thing.....but excessive fluff and gayness won't help you get bigger and stronger....how does your routine lok now? what assistance work are you doing now? I can make some suggestions for some stuff that should be harmless enough?

 

[Cynical Simian]

Check out the last link in the "best of" section of the sticky.

Agreed with the above. There're a lot of ways you can tweak it to keep things fresh: switch rep ranges, learn and substitute front squats/Oly lifts, etc.

 

[super_rice]

IMO, add the accessory exercises that you want to your 5x5 as your recovery ability gets better. The sound of your post to me is that you'd like to do more curls, shoulder presses, that kind of stuff. Just tooss it in on top of your 5x5 or make another day for it. IMO, the bodybuilding type stuff doesn't really affect recovery ability as long as you keep it light and easy.

 

[Protobuilder]

What did you decide?

 

[rmt99e]

The past exercises i was doing were all included in madcows beginner 5x5. nothing more. I now can rep what my 5 rep max was about 2 months ago so i think i can go far with this. As for the other exercises, i think i'll just add them in, but how do i know which day to add what ?

Im working on adding now, i replaced some things and added things...Should i add things judging on how tired that area will be and work load? Since theres no bodypart order in this type of plan

 

[Protobuilder]

Why don't you write your plan down here so we can see what you're up too. It's hard to guess and not give bad advice.

Don't think about training body parts. Think about training movemnts. So, this time, you'll be working on a handful of movments, maybe 5-6 and your goal is to get stronger in those movements.

Write down what you're doing.

 

[Cynical Simian]

Write down what you're doing.

Agreed.

One thing that might interest you is the Lyle McDonald Bulking Routine AI posted a while ago (it's in the sticky). It has a different layout from the MWF full-body workouts of the 5x5. You'll still be doing the compound lifts from the 5x5 (with the exception of conventional deads), but there're also plenty of the the isolation exercises that you seem to want to do.

 

[rmt99e]

Ok Ok...Im gonna stick with standard 5x5 format, heres how im looking right now, not done


Monday

Bench
Squat
Row

assistance
Chest fly
calf presses
situps weighted ball


Wednesday

Squat
Incline bench
Deadlift

assistance

Situps
Shoulder Shrugs


Friday

Bench
Squat
Row

assistance

Dips
Dumbell curls
Tricep Extensions
Dumbell bench
Chest Fly
good mornings




That's what i got so far, im up for critisism and i might change things around... I placed good mornings on fridays since wednsday is deadlift and im doing my heavy ab work on monday. Chest fly i threw in monday and fri...added shrugs to wednesday..some more edits were made but yeah. Let me know guys.

(btw) assistance wont be in 5x5 format, but, bench row squat deadlift ect, non assistance, will be.

I really want to do cleans, but my gym isnt really suited for it, its tooo small.. :-\

 

[rmt99e]

uppp

 

[super_rice]

i'd try something like this:

Monday

Bench
Squat
Row

assistance
db press
calf presses
situps / crunches
add in whatever other beach exercises you want here

Wednesday

Light BackSquat or Heavy Front Squat
push press
Deadlift or Clean pull / power shrug

assistance

chinups or weighted chins
Situps / crunches



Friday

Bench
Squat
Row

assistance

light good mornings, RDLs, hamstring curls, reverse hyper, or back extensions.. etc
situps / crunches

 

[BiggT]

Super Rice's plan is the better option......the thing to remember with assistance work is that it isn't really going to contribute to getting you big and strong, and in all honesty, most people who do it just need the 'mental boost' it provides. Personally, I think backoff sets are a much better way to add in extra work.

You just need to be careful not to do so much extra fluff that it hampers the main lifts (ie, don't do triceps pushdowns with 37 different attachments on a Wed and then not be able to bench properly on Fri).....also, chest flyes are a gay exercise that do absolutely nothing, bag them if nothing else, lol, you'd be much better served with a set or 2 of 8-12 as a back off on the flat bench or 2 high rep sets of dumbell presses.

But, I like what SR suggested.

 

[mm107]

Super Rice's plan is the better option......the thing to remember with assistance work is that it isn't really going to contribute to getting you big and strong, and in all honesty, most people who do it just need the 'mental boost' it provides. Personally, I think backoff sets are a much better way to add in extra work.

You just need to be careful not to do so much extra fluff that it hampers the main lifts (ie, don't do triceps pushdowns with 37 different attachments on a Wed and then not be able to bench properly on Fri).....also, chest flyes are a gay exercise that do absolutely nothing, bag them if nothing else, lol, you'd be much better served with a set or 2 of 8-12 as a back off on the flat bench or 2 high rep sets of dumbell presses.

But, I like what SR suggested.

This is the Same advice BigT gave me when starting my routine, Thank GOD i listened, to a point. Big and others told me not to do too much extra accessory work. so i took this as a new and still did some, but i actually listened.

But heres my additional accessory work. (im on the same 5x5 plan as you, expect my incline is on dumbells.)

Monday:
2 sets of 20 rep inclinde dumbells
2 sets of Weighted Hypers

Wednesday:
4 sets of Chinups (2 in front 2 in rear)
Abs.

Friday:
Weighted Dips (5-8 rep range)
Bicep Curls (Hammer Curls, Standing E-Z Bar Curls with bands attached)

I make sure to crush abs when i do them.

If you want, since u have the weekend off, i would time the workouts so my harder accessory workouts are on the friday, so you have 2 days off for recovery.

When the 9 weeks are up, HOPEFULLY all my lifts are up ALOT. And then i can re-design with the original 5x5 plan in mind, but might substitute, clean and presses, snatches, etc. Just would need some1 like bigt, proto, cs, etc to help me design one around oly lifts. =]

 

[xblitz44x]

Trust the program. If you're still making gains with the core lifts then there isn't much reason to change and add things. If you're just bored with doing the same movements, maybe alter them slightly and work on getting better at those movements. Ex: close-grip instead of standard bench, front squat instead of back squat.

 

[rmt99e]

Trust the program. If you're still making gains with the core lifts then there isn't much reason to change and add things. If you're just bored with doing the same movements, maybe alter them slightly and work on getting better at those movements. Ex: close-grip instead of standard bench, front squat instead of back squat.

thanks guys, ill give you a update asap.

 

[TheOak84]

id try korte's annual plan. if u like the 5x5