5x5 ROUTINE

[mikey250976]

was going to try this 5x5,i was currently doing a 5 on 2 off routine,and it was a muscle a day.was told this aint that good,so i was thinking of doing this.i will have to change some things as i do my training at home,with my multi gym and barbells and dumbbells.so i have a few questions to ask.
Q1. what do u suggest i replace the weighted dips with.
Q2. iam not keen on the upright rows because my wrists are weak,so i was thinking of side lats instead.
Q3. also not sure what skull crushers are, and have been told they r hard on the elbows.
Q4. what r olympic barbell curls

 

[Double D]

I don't like weight training for more than 2 days in a row.

 

[mikey250976]

thats why iam going for the new routine 5x5.

 

[Double D]

One of these days I will read more closely!

 

[mikey250976]

lol.so u any answers for my questions

 

[mike456]

1 CG Bench Press
2 Side laterals
3 do DB Tricep extensions
4 barbell curls using an olympic bar...

 

[Double D]

Side lats are a good lift. IMO they are equal to upright rows.

It is very hard to replace weighted dips. But Bench would be fine if that is dips for your chest and not tris.

Skull crushers are hard on your elbows if not done correctly. You must warm up and be sure you are ready to do em. Dont go extremly heavy. Close grip bench would be a good substitute though.

 

[mikey250976]

see the olimpic bar,could i just not use my normal barbell,or could i not do the clean and press at some point for my back,i do this at the moment,i think its pretty good(iam right)

 

[mike456]

post your whole routine.

 

[mikey250976]

the bench press i would do instead then,but i this is already listed with incline bench press.i do the bench press on multigym,can do it on my bench i aint got a thing to hold the barbell,wat do u suggest,maybe dumbell incline/decline press instead

 

[Double D]

Ok. Well yeah go ahead and post your whole routine.

 

[mikey250976]

Set 1: 5x100 pounds
Set 2: 4x100 pounds
Set 3: 3x100 pounds
Set 4: 3x100 pounds
Set 5: 2x100 pounds

Remember, the goal of doing 5 sets of 5 reps is a hypothetical goal. As soon as you are able to complete 5 sets of 5 you should up the resistance for your next workout.

The programme is split as follows:
Monday - Quads/Hams/Calves
Tuesday - Rest
Wednesday - Chest/Shoulders/Triceps
Thursday - Rest
Friday - Back/Traps/Biceps
Saturday - Rest
Sunday - Rest

Monday (Quads/Hams/Calves)
1) Back Squat - 5x5
2) Stiff Legged Deadlift - 5x5
3) Dumbbell Lunges - 2x8
4) Calve Raise - 2x12 (optional)

Wednesday (Chest/Shoulders/Triceps)
1) Weighted Dips - 5x5
2) Incline Bench Press - 3x8
3) Upright Row - 2x8
4) Skull Crushers - 2x8 (optional)

Friday (Back/Traps/Biceps)
1) Deadlift - 5x5
2) Barbell Row (substitute with dumbbell or machine row if necessary) - 3x8
3) Close Grip Chins with Palms Facing (use pulldown machine if necessary) - 4x6
4) Olympic Barbell Curls (optional) - 2x8

as i say i will be starting this tomorrow,once i get this sorted

 

[mike456]

Switch the Dips for Flat Dumbbell Bench Press
Switch the skull crushers for DB triceps extensions
For upright row do them with a wide grip and It wont hurt your wrists
yes you can use regular BB for the curls on friday

any other questions?

 

[mikey250976]

the db flat bench press,do i need to change this from flat to decline some weeks,as decline works different parts of the chest mucsle.is this correct

 

[mikey250976]

also see the close grip chins,i cant do then so could i maybe do the close grip pulldown on the gym

 

[mike456]

you can switch from decline to flat but it wont make much difference.

yes, substitute CG chins to pulldowns until you are strong enough for the chins...

 

[Double D]

Heres my question: Why do you have lifts that are optional? If thats the case its easy to go abd say nevermind that its optional.

 

[mikey250976]

thats just the way i have copied this training rountine.i got it from here tony starks.from a diferent forum,dont quite know what that means myself

 

[mikey250976]

you can switch from decline to flat but it wont make much difference.

yes, substitute CG chins to pulldowns until you are strong enough for the chins...

its not that iam not stron enough,well maybe i aint,but its just i aint got the equipment to do it

 

[Double D]

Well thats just my opinion. I figured you were asking for help and I told you what I thought so take what you will with it.

 

[mikey250976]

so do you thing this is an ok program or is the optional thing made it not so good

 

[Double D]

I think I would lose optional in it and simply do it everytime. Like I said if it is optional you may have a tendency to skip it alot.

 

[mikey250976]

yip spot on,thats wat i was gonna do anyway,should have wiped that out,my fault there

 

[mikey250976]

thing is,i cant understand why it has 4 excersies for each day,and you are doing 3 muscles

 

[Double D]

Well personally I have never did a workout like that. I always do a few exercises for a bodypart. No more than 3 exercises for bodypart (which is a larger bodypart). And no more than 2 for a smaller bodypart.

Chest:
Bench
Incline
Butterflies
Dips

Back:
Pullups
1-arm Rows
Bent over rows
Deadlift

Shoulders:
Overhead Press
Side raises
Upright rows
Front raises

Legs:
Squats
Leg Press
Leg extensions
Stiff leg deadlift
leg curls

Biceps:
Bar curls
Preacher curls
Alternating curls
Cable curls

Triceps:
Skull Crushers
Extensions
Close grip bench
Kickbacks

Traps:
Shrugs

Calves:
Standing calve raises
seated calve raises
Dankey raises

Larger Muscle groups-Chest, Back, Legs, and Shoulders

Smaller Groups-Calves, Biceps, Triceps. Traps

As far as Complete sets I wouldnt do no more than 8 sets per big muscle groups and as for small groups no more than 5 or 6 sets.

Hope that helps. I think theres a sticky around here you could check that out to.

 

[mikey250976]

the thing that puzzles me is that i dont think with this new prog you do enough different excerses with the 1 muscle.e.g with my old prog i was doing on a chest day 4 excerses and on this new prog iam doing 1.same with the shoulders and so on.here is my prog iam on the now http://ironmagazineforums.com/showthread.php?t=64989

 

[mike456]

your old one is bad, why dont you just do an upper lower upper lower split? or total body 3 times a week?
Im guessing your goals are strength and size right?

 

[mike456]

my goals are also strength and size and im starting this soon you might want to try...
Day 1- Upper Strength
Day 2- Lower Strength
Day 3- off
Day 4- Upper Size
Day 5- Lower Size
Day 6- off
Day 7- off
Upper Strength- 2 min rest intervals
Flat DB Bench- 3x2-5
BB Bent-over row- 3x2-5
Overhead Press- 3x2-5
Lat Pull-downs (overhand wide grip)- 3x2-5

Lower Strength- 2 min rest intervals
Squats- 5x2-5
Stiff-legged Deadlifts- 5x2-5

Upper Size- 1 min rest intervals
Wide Grip Upright rows- 3x12
Decline Bench or Dips- 3x12
BB curls- 3x12
Tricep Extensions- 3x12

Lower Size- 1 min Rest
DB Lunges- 3x12
Leg Curls- 3x12
Calves- 3x15
Abs- 3x15

 

[mikey250976]

basiclly looking to get a bit bigger,not a lot of shape to me,and ive been following that prog for 11 weeks now

 

[mike456]

you can try the 1 I posted above if you want size and strength

and if your looking to get bigger why are you doing 5x5- that is mostly for strength