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Finishing 5x5 soon. What should I do next?

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  1. #1
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    Finishing 5x5 soon. What should I do next?






    I'm finishing up my first attempt at a 5x5 workout soon, and would like your advice on how to switch up my workout for 8 weeks before i run it again. I've been very happy with my results as far as strength and size are concerned, so I definitly want to do it again. Even though my diet has been pretty clean, I still have some fat on my body that I'd like to get rid of.

    I'd like to incorporate a lot of dumbell work to switch things up, and bring back some exercises i haven't done in a while, such as curls, and shrugs.

    I also plan on significantly increasing my cardio, and possibly doing some endurance training.

    My overall goal is to be strong, look good, and be in good shape. Being huge isnt overly important too me. Any suggestions?

    here's a couple pics, so you know where i'm at. thanks guys.
    Attached Images Attached Images

  2. #2
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    upper/lower or push/pull/legs ..

    do it at a higher rep range to give your body and your central nervous system a chance to recover from the heavy 5x5 workouts...start doing a few sets of isolation if you want to ....read the stickies and design a routine and post it..

  3. #3
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    Quote Originally Posted by assassin View Post
    upper/lower or push/pull/legs ..

    do it at a higher rep range to give your body and your central nervous system a chance to recover from the heavy 5x5 workouts...start doing a few sets of isolation if you want to ....read the stickies and design a routine and post it..

    I prefer the upper/lower suggestion. though i do prefer weight training 3 times a week, so i'd probably make it ABA, BAB style.

    This is what I'm doing now: http://www.geocities.com/elitemadcow...odized_5x5.htm

    Here's what I'm thinking of next:

    A: UPPER
    db incline bench press
    db standing shoulder press
    one arm db lift
    pullups
    bb bicep curl
    db shrugs

    B: LOWER
    squats
    SL deadlifts
    calf raises
    weighted crunches
    hanging leg raises

    any suggestions on reps/sets? or if i should eliminate anything from there? thanks

  4. #4
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    Quote Originally Posted by gorddogg View Post
    I prefer the upper/lower suggestion. though i do prefer weight training 3 times a week, so i'd probably make it ABA, BAB style.

    This is what I'm doing now: http://www.geocities.com/elitemadcow...odized_5x5.htm

    Here's what I'm thinking of next:

    A: UPPER
    db incline bench press
    db standing shoulder press
    one arm db lift
    pullups
    bb bicep curl
    db shrugs

    B: LOWER
    squats
    SL deadlifts
    calf raises
    weighted crunches
    hanging leg raises

    any suggestions on reps/sets? or if i should eliminate anything from there? thanks
    what is a one arm dumbbell lift

  5. #5
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    what are your goals with your abs? do you just want them to be visible, or do you want strong hip/trunk flexors, or do you want better stability?

  6. #6
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    Quote Originally Posted by mike456 View Post
    what is a one arm dumbbell lift
    sorry, one arm dumbbell row. http://www.bodybuilding.com/fun/exer...on=&order=Name

    i want my abs to be visible of course, but i understand that thats more an issue of diet and cardio. so i'd say i'd rather add strength to the area.

  7. #7
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    Quote Originally Posted by gorddogg View Post
    sorry, one arm dumbbell row. http://www.bodybuilding.com/fun/exer...on=&order=Name

    i want my abs to be visible of course, but i understand that thats more an issue of diet and cardio. so i'd say i'd rather add strength to the area.
    oh, ok thats what I thought...
    you should set up an upper a/b lower a/b program so you get a better variety of exercises, I would do:
    upper a: pull strength/push size upper b: push strength/pull size

    lower a: quad strength/ham size upper b: ham strength/quad strength

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