Yet another ? on 5x5 and 4 day split

[loco75_dfw]

Ok so I am trying to really get a solid Mass/Strength program going for summer that hopefully is so successful that I carry it on for the future. Now that I joined a gym close to my home, I can squeeze in an extra day to workout so I have been investigating into a 4 day split routine. Last week was Week 1 and it went really well. Here is a quick breakdown of the 4 day:

Saturday: Bench, Incline Bench, Military Presses, Tri's (heavy)
Sunday: Squats, deadlifts, rows, bi's (heavy)
Tuesday: repeat Saturday (medium)
Thursday: repeat Sunday (medium)

I was thinking that to maximize mass/strength development, on my medium days I could stick with reps of 8 and on heavy days, for strength, I stick to reps of 5.

Is my thinking flawed? Is it better to just stick to 5 reps on all days? I know everyone's body type is different and I have to experiment, but I don't want to be hurting my Heavy days by doing 8 rep workouts on my medium days.

I'm just trying to strike the best balance of strength and mass gains because I want to keep working out for the next 30 years, not necessarily for a few months never to lift a weight again....

TIA!!

 

[xblitz44x]

I'd screw the "medium" days and stick to the standard 5x5 formula that is outlined in the spreadsheet.

Monday: Work up to a set of, say 185x5 (if your max is around 200).

Thursday: Work up to a set of 190x3

Monday: 190x5

Thursday: 195x3

etc.

At this stage in the game, with SOLID training, and enough eating you'll make constant gains week to week. When I began my first planned progression I began bench pressing at 225x5 and ended at 295x5. Every workout I had my sights set on weight that was heavier than the previous workout. It helps to write out everything ahead of time. That way you have no choice but to buckle down and complete your sets.

There is really no reason for a lighter day just yet. Maybe when you're pushing 275x5 and your shoulders are taking a beating you can back off for awhile. But right now there is so much potential for you, and you'd just be wasting your time if you didn't dive right into it and push your limits week after week; workout after workout.

Trust the formula and stick with it. There will be days when you feel drained, and tired, yet still have to set another PR. Suck it up, drink a coffee, eat a huge meal, and challenge yourself. You should go hard for 8 weeks, every workout without taking a break (or "light day").

 

[loco75_dfw]

I'd screw the "medium" days and stick to the standard 5x5 formula that is outlined in the spreadsheet.

Monday: Work up to a set of, say 185x5 (if your max is around 200).

Thursday: Work up to a set of 190x3

Monday: 190x5

Thursday: 195x3

etc.

At this stage in the game, with SOLID training, and enough eating you'll make constant gains week to week. When I began my first planned progression I began bench pressing at 225x5 and ended at 295x5. Every workout I had my sights set on weight that was heavier than the previous workout. It helps to write out everything ahead of time. That way you have no choice but to buckle down and complete your sets.

There is really no reason for a lighter day just yet. Maybe when you're pushing 275x5 and your shoulders are taking a beating you can back off for awhile. But right now there is so much potential for you, and you'd just be wasting your time if you didn't dive right into it and push your limits week after week; workout after workout.

Trust the formula and stick with it. There will be days when you feel drained, and tired, yet still have to set another PR. Suck it up, drink a coffee, eat a huge meal, and challenge yourself. You should go hard for 8 weeks, every workout without taking a break (or "light day").

Wow, 295 x 5 is pretty impressive. Did u follow the Intermediate program or the Advanced? I'm just curious because I downloaded both from Madcow's site and not sure which to go with....

 

[xblitz44x]

I started off with the Intermediate for 9 weeks then moved to a variation of the Advanced. Honestly, the only difference for me was a small deload at week 5, and some changes in exercises. You should start off with Intermediate. Start very modest and follow the weights to a "T". After 9 weeks, if (and only if) you hit a wall then you could consider the advanced program. But you have a lot of freebie gains that you can make before having to complicate anything.

 

[loco75_dfw]

I started off with the Intermediate for 9 weeks then moved to a variation of the Advanced. Honestly, the only difference for me was a small deload at week 5, and some changes in exercises. You should start off with Intermediate. Start very modest and follow the weights to a "T". After 9 weeks, if (and only if) you hit a wall then you could consider the advanced program. But you have a lot of freebie gains that you can make before having to complicate anything.

Alrighty boss Light days out...Heavy days in...5X5 intermediate to a T. I like it when things are simple

 

[Kabeetz]

Loco... keep reading that site.. read the training primer... there is SO much info on it, you learn something new every time you read. In fact, one thing it says somewhere or another is that a huge portion of trainees will possibly never even need the advanced routine, which is designed for those CAN'T get even a week or two of progress on the intermediate routine.

The truth is, due to genetics, most lifters will be fine with the intermediate program for as long as they stay in the game.

And should you need the advanced program to ellicit gains, you'll KNOW IT when that time comes, is my guess.