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Not really understanding Needsize's 5x5 routine
- Thread starter Heahy Minister
- Start date
I normally train 4 days a week, and have 3 rest days, but i have dropped a rest day, and am training on a 6 day cycle instead of a 7
day 1 chest/calves
day 2 back/shoulders
day 3 rest
day 4 bis/tris/calves
day 5 quads/calves/abs/hams
day 6 rest
day 7 start rotation over again
Here are some samples of what I am doing
quads
squat 2 sets to failure 6-8 reps
leg press 2 sets to failure 8-10 reps
hack squats 1 set to failure, 8-10 reps, with a drop set
chest
bench
2 sets to failure 6-8 reps
incline dumbell press 2 sets to failure 8-10 reps
incline flyes 2 sets to failure 8-10 reps
pec dec 1 set to failure 8-10 reps with a drop set
this gives you an idea of what I'm up to. Its working great, I now weight the most I've ever weighed, 240lbs at just under 5'9", bf is 10-11%, and strength is going crazy.
Some of my workouts are different, ie, back shoulder day I have 2 routines that I alternate between every workout. One has deads in it, and the pullups and rows are lighter, the other one has no deads and is all about addding weight to the chins and rows. This is to address my upper back, which I realized when competing is a weakness
day 1 chest/calves
day 2 back/shoulders
day 3 rest
day 4 bis/tris/calves
day 5 quads/calves/abs/hams
day 6 rest
day 7 start rotation over again
Here are some samples of what I am doing
quads
squat 2 sets to failure 6-8 reps
leg press 2 sets to failure 8-10 reps
hack squats 1 set to failure, 8-10 reps, with a drop set
chest
bench
2 sets to failure 6-8 reps
incline dumbell press 2 sets to failure 8-10 reps
incline flyes 2 sets to failure 8-10 reps
pec dec 1 set to failure 8-10 reps with a drop set
this gives you an idea of what I'm up to. Its working great, I now weight the most I've ever weighed, 240lbs at just under 5'9", bf is 10-11%, and strength is going crazy.
Some of my workouts are different, ie, back shoulder day I have 2 routines that I alternate between every workout. One has deads in it, and the pullups and rows are lighter, the other one has no deads and is all about addding weight to the chins and rows. This is to address my upper back, which I realized when competing is a weakness
JKurz1
Banned
that's one of the best routines I've seen before.....honestly.....I'm assumin the 2 sets are yuour two working sets...couple with a few armups on each exercise? How long are you in the gym? 45 minutes? I may have to steal it, although I'm a bit surprised you are doing shoulder and chest on back-to-back days.......how's your diet look? Could you give me a sample of your daily food routine? Carbs? Breads,pastas, PROTEIN BARS..lol...thnx for the help bro
I've trained back/shoulders the day after chest for years, only way I can work things in the way I want. Including a very thorough warmup, I'm in the gym for 60-75 minutes.
This is my meals for today, to give you an idea
meal 1 eggs and toast
meal 2 oatmeal and whey shake (then I train 2 hours later)
meal 3 shake with 40 grams whey 70 grams dextrose
meal 4 1/2 box kraft dinner and a can of tuna
meal 5 1/2 box kraft dinner and a can of tuna
meal 6 1/2 container cottage cheese, 1-2 sandwiches and skim milk
meal 7 same as # 6
meal 8 whey shake in skim milk before bed
This is my meals for today, to give you an idea
meal 1 eggs and toast
meal 2 oatmeal and whey shake (then I train 2 hours later)
meal 3 shake with 40 grams whey 70 grams dextrose
meal 4 1/2 box kraft dinner and a can of tuna
meal 5 1/2 box kraft dinner and a can of tuna
meal 6 1/2 container cottage cheese, 1-2 sandwiches and skim milk
meal 7 same as # 6
meal 8 whey shake in skim milk before bed
A
Arnold'sApprentice
Guest
NS do you avoid breakfast cereals?
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