Excerpt: Content by Madcow2 Last Revised 1/11/2006 UPDATE - I have updated program descriptions, template downloads, and an updated Table of Contents on my Geocities site (i.e. lots more topics and better organization). This will be the final update of this TOC in the thread (and it's an incomplete one because there's just too much) but the one on that site essentially links all the topics below and more, many of which come to this very thread. This is easier on me and the better descriptions with
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Maybe someone can help me out here. I've been reading everything Madcow has written and some more from sources he provided. One thing I'm interested in is how could we apply dual factor to a 1x frequency (body part split that hits a muscle once a week)? I'm interested in this purely for knowledge purposes.
Well this program is based on compund movements so it would take major adjusting.
Hyopthetically you can just get a base line of 5 or 1RM for each muscle group. Then do the calculations for the weight increases per set/ per muscle group.
You wouldn't get the same results as using compound exercises. But it will work
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so im starting bill star's 5x5 soon. will be on var (+some other supps) and a lot of cals. was thinking something like this:
monday : what program suggests +1 biceps,+1 triceps excersise
tuesday : cardio,side abs,some traps
thursd : cardio,calves,pull ups (weighted)
wensd : what program suggests
friday : what program suggests
sutrd : cardio,calves,abs(maybe day. means if i feel tired i wont hit the gym just stay home and rest)
sund : REST
what you guys think of this??
thanks in advance !!
any thoughts ???
Lets give this guy a hand please. I know you guys know this program.
Ok I'll take a stab at it for you A1.
I have studied all of the 5x5 programs and more or less they are pretty much the same end with a different means. I personally like simple.
The Starr and the Cow are gr8 programs but for me too much messing around with all that.
So my preference is the Strong Lifts 5x5. I will write it out for you.
Workout A
Squat 5x5
Bench 5x5
Bent over rows. 5x5
Workout B
Squat 5x5
OHP 5x5
Deadlifts 2x5
You workout 3 days per week.
You do everything with BBLS!
The first time thru this program you do it exactly as it is written. NO CHANGES!
You add 5 LBS to every excersize every workout except Deadlifts there you add 10 LBS.
As you can see you simply do 5 sets of 5 reps on everything excelp Dead lifts. You only do 2 sets if 5 on deads so you dont overload your CNS.
This is a hell of a lot of squating as you can see also.
I can tell you from expereince that this program is brutally effective and super simple.
It is a 12 week program and in that 12 weeks you will be amazed at how your weights go up and the size that you will add to your bod.
You have to feed this program to get the full benefit from it.
IF you want further discussion feel free to pm me bro.
Good luck to you man!
Hello I have a question regarding the Madcow training program, I got my hands on this sheet where you can input your 5RM and the sheet calculates the whole program for 3 months.
Is this program suitable for people who only have something like 8 months of training under their belt? Cause my stats are pretty low still.
Hi Nosferatu
you would still call you a beginner because of your training time, the calculator you have got is presumably the intermediate or advanced version, i would store that away for now and start on strong lifts 5x5 or Bill starr 5x5. And run that for 12 weeks.
Rather get your foundations strong and experienced then move over to intermediate (get that calculator spread sheet out) and plug in your new weights..
I am running this program for the second time now, the intermediate version and here are my stats as of now.
i am 23 year old male, and weight 96Kgs /211 pounds.. i weighed 85kg/ 187 pounds at the beginning of the year.
and i am 100% natural and very proud to say that.
My lift stats are as follows
Squat 5x5 = 320pounds /145Kg
Bench 5x5 = 286 pounds /130kg
Deadlift 5x5 = 407pounds / 185Kg
Overhead press 5x5 = 165 pounds / 75Kg (this is a new lift for this round, my previous was incline chest press for Wednesday and that PR was 253 pounds / 115Kg 5 reps
Pendlay rows = 242 pounds / 110 KG
I am now going through my deload week (5) and got the intensity phase left.
Here i aiming for 335 pound squat and 462 pound Deadlift by the end.
I came off typical BB programs hitting x1 Bodypart per week, and my progress has been second to none, i love this program
Hello all!
Just started the 5x5 program, using this simple version:
day 1:
squat
bench
rows
day 2:
squat
military press
deadlifts
day 3:
squat
bench
rows
plus the accessory exercises for each day
Anyway, I have two questions:
First of all, I have a job where my work roster is changing constantly (meaning no mon-fri roster), so basically i can't use the usual mon wed fri split. How much will this affect to this workout routine? Basically I will still keep my workouts 3 times a week, having one day rest between each workout and once a week 2 days off, but this 2 days rest might come between day1 & day2 (or day2 & day 3) workouts every now and then, and sometimes there might even be 3 days rest.
Second question concerning the accessory exercises: Is substituting weighted back hyperextension to machine version ok? I know one should not mess around with these given exercises (and especially not to bring machines into the workout), but our gym doesn't have the basic hyperextension bench.
Really excited about this new routine, and would appreciate your answers!
Hi all
Im a novice-intermediate lifter who went on the 5x5 intermediate program 6 weeks ago.
ive managed to increase my squats by 80lbs but my bodyweight only went up by 8lbs and i think half of that is water weight as well. i am pretty sure i eat enough every day. my current strength is
squat; 300lb
deads; 280
bench; 180
barbell;150
military; 90
i also wonder whether it is normal to have such a huge strength gap between my squat and my deadlift?
MORE IMPORTANTLY; 1)i strained my wrist when i fell over and it hurts when i lift. its really minor but it provides a mental barrier that makes me think i cant do the lift when im doing my heavy sets. should i keep doing 5x5, take a rest or go do isolation excersizes that dont hurt my wrists?
2)i was lifting 290lbs easily last week but this week i started having trouble on the 220. it wasnt really trouble, i could do it if i really wanted to do it but it felt like i was putting in too much effort. in the end i only did 4 sets of 220lbs because i couldnt bear to add weight to the bar. is this whats called a plateau? am i to deload?
3) i think i should take a rest as well. from what i understand from the dual factor theory i should be going light on volume every couple of weeks. so my question is this, am i suppose to keep eating alot during my light period?
any advice would be greatly appreciated. sorry for the long post
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