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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Yeah - your 5x5 and 1x5 (and 3x3 / 1x3) are separate. Your goal is to scale each up to the record weeks and obviously what you can handle for 5x5 is a bit less than what one can do for 1x5. The only linked portion is the Wednesday 5x5 squats present in the volume phase which are based on your Monday weight just a given % less (generally around 15-20%).
OK, I thought that might be the case but I just wanted to make sure. I'm psyched to try this out so hopefully I'll be over my cold by next week. I'm dying to get back in the gym.
I'd love to try this sometime
Im starting to bulk tommorow and im going to start thisWill this help me with lean muscle mass and strength when i bulk?
Post 48 above as well as several others in this thread answer this very explicitly but in short yes, it's very good for this.Quote posted by Womanizer
Im starting to bulk tommorow and im going to start this
http://www.elitefitness.com/forum/sh...7&postcount=48
Okay ty, and for rows are these barbell rows? I have a link for them right here:
http://www.abcbodybuilding.com/excer...rebellrows.htm
http://www.elitefitness.com/forum/sh...d.php?t=366601
This is a good link on properly performing rows. There are two variations, the one I address at the top and a supperior one further down. Both of these are done dynamically and are supperior to the fairly sad execuse of this exercise that most people see in the gym but the 2nd description at the bottom of page 1 is supperior and is useful to have in the arsenal.
what if I want to do these at home but dont' have a squat rack?
Barbell rows are done from the floor anyway. No need to rack the weight on a squat rack and then transfer it.
If you are talking about squatting in general...well the squatting is pretty much the core of this program the way it's arranged. It plays a huge part in the loading and deloading protocols and is the major contributor to gains. If you can't squat you are pretty screwed. Take a look for a cheap set of squat stands or something. It's absolutely essential for a home gym.
Just finished Week 5, the "deloading" phase. Seemed easy since sets and reps were dropped, but weight stayed the same. This week i begin Week 6-Time to increase those weights! So far Ive gained about 6 lbs, but I bagan a cycle about the same time I started this too, so between the cycle AND this program Im hoping for some wicked improvements!
Bionic
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