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5x5 & 4x6


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Posted by: jreno

How do you guys feel about the 5x5 programs (like Max OT) and the 4x6 schemes? Many say they will add muscle mass as well as increase strength.

I've been rotating between a 5x5, 4x6 & 4x8 for the past two months and have seen some nice results.


Posted by: DOMS

Quote:
Originally Posted by jreno View Post
How do you guys feel about the 5x5 programs (like Max OT) and the 4x6 schemes? Many say they will add muscle mass as well as increase strength.

I've been rotating between a 5x5, 4x6 & 4x8 for the past two months and have seen some nice results.
I'm at week 6, day 2 of the 5x5 Mad Cow variant. I like it. It's added quite a bit of muscle (noticeably so).

It's not the easiest routine, though. Doing Squats three times a week can be a little rough. And make sure to get enough food; You'll need it.


Posted by: jreno

DOMS...I'm also trying to cut body fat right now. So I'm trying to keep calories at about 2100 a day...


Posted by: Malley

2100!?! Wow thats very low. Whats your bw? And whats your maintence cals look like?

As far as your training, how many different exercises are you doing, what does your routine look like?


Posted by: jreno

Double D...my current body weight is 200 pounds. I'm 5'11" tall.
When I started out I was 251 pounds.

I haven't set a maintance caloric intake as of yet. I have been cutting for a while now. About a year to be exact. I have been weight training seriously for the last 3 years, but only 1 year on eating properly.

My current routine is as follows:

Mon.-Back
Tues-Chest
Wed-lower body
Thurs-shoulders
Fri-arms

I do cardio 4 times a week post workout. I have dropped quite a bit of body fat and added lean muscle mass. I do all the compund exercises and throw in a few iso exercises. I rotate between a 5x5, 4x6, 4x8 and 3x10 rep/set scheme. I change up my workout about every 6-8 weeks. I follow a strict healthy bodybuilding diet 6 days a week and have one day I use to refeed.


Posted by: CowPimp

5x5 is perfectly acceptable in terms of adding both size and strength. Nonetheless, you don't want to stick with 5x5 forever. Periodization is a good thing.



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