ok guys Im gonna start either the 3X5 or the 5x5. Please come in here and help me out.

[deathdroprob]

I am 17 y.o. 6" and 80kgs. (177 I think)I have been going to the gym for around a year. Doing the old Monday:Chest/ tri Wed: back/ Bi Fri: Legs/ Shoulders. But I have been getting shit results. When I first started I gained 10kgs (around 23lbs) in under 1 year with out dieting at all or supplements. I got to 80kgs in Feburary this year and havent put on anyweight since then.I am using simple suplements now (99% Whey and Vit C and will be soon using Multi Vits and possibly Creatine) and I am not on a strict diet but a less fat and carbs more protein diet. I did bench 90kgs for 3 reps a few weeks ago but have failed in previuos attempts to do so again. So waht should I start on? the 3x5 or the 5x5? help me guys.

 

[riff raff]

i gained 22lbs on the madcow 5x5 in 14 weeks... do that one and stick with it exactly , good luck fella.
oh yeah, eat plenty as well

 

[jimmy04]

Is the 5x5 a beginner style of training?

 

[beerdrinker]

Re: ok guys Im gonna start either the 3X5 or the 5x5. Please come in here and help me

I would start on the 3x5. It's designed to give fast results for people new to this style of training. Be very careful to not start your weights too high, this program ramps them up very quickly.

 

[riff raff]

the 5x5 is an intermediate program (weekly progression) , the guys been training a year already so..

 

[jimmy04]

ok so at this stage a pyramid style of training would not be best suited? u no like Day1-chest, delts, triceps. reps 10 8 6 (after warm up)
Day3-back, traps, biceps, hams.
Day5-Quads, calves.

 

[riff raff]

ok so at this stage a pyramid style of training would not be best suited? u no like Day1-chest, delts, triceps. reps 10 8 6 (after warm up)
Day3-back, traps, biceps, hams.
Day5-Quads, calves.

jimmy, have a look at the sticky:training info vault

 

[rsnoble-im-back]

5x5= you better eat like a cow and be good at recovering. Unless you're using vitamin S id try 3x5. Who knows, just try it.

 

[Kabeetz]

You can do the 3x5 and literally switch to a 5x5 once u stall.. so why not do the 3x5. Even if it gives you 2-3 workouts of gains.. that's 2-3 weeks FASTER than on the 5x5. You might say it's a "Steroid" like effect on some level. 3x5 is better if it works. if u go in there and three workouts in a row u cant add weight to the bar...then hey... deload 10% and start 5x5, where on week 4 u will hit the 5RM u were capable of doing the last 3x5 session, and then 5 until 10,15, 20 however long u can get out of it will be week after week of glorious gains. Congrats on wising up and trying a good program.

 

[deathdroprob]

Thanks for your help guys. Also 1 more question. Do I do EXCACTLY what they have perscribeed me to do, or are you meant to add a bit of your own work on the side eg Incline DB presses. Also what about arm work. I have some Tri's I am proud of and dont want to lose, and I like to do my forearms and calves. Do I do them on certain days or what? thanks again for the help.