My 5x5 Routine

[goldenglory]

Hi,

I am really new to the 5 x 5 concept and have been searching the internet for a standard routine for it.

Below is what i have started doing this week. I am hoping everyone can offer advice on it as like i say, i am normally a reps freek and am a little worried iam under training. All these exercises are me maxing out on my weight i normally lift.

Workout 1 & 3

Flat Bench
Bent over row
Skull crusher
Barbell curl

Workout 2 & 4

Squat
Leg curl
DB Military Press
Seated Calf raises

Then maybe 1 cardio sessions and 2 days rest.For me, i just dont feel 100 reps a session isnt enough.

Can anyone help?

Steve

 

[juggernaut]

Steve, what are your goals exactly first? Strength gains, muscle growth? Cutting?

 

[goldenglory]

Mainly size gains as a primary goal but also to increase my strength. From what i have read, its not really a routine to get you ripped.

i have tried cutting up but really dont think its my body type so i am going big again!

 

[juggernaut]

Well, the 5x5 you listed kind of lacks. Read this:

Madcow 5x5: How to Gain Brute Strength And Hard Muscle | StrongLifts.com

Also, you can cut first as well. I'd suggest going to 10% lean, then start a bulk. Your body will accept those extra calories more readily, and you'll grow in a better amount of time. Expect some fat gain, but as long as you keep the diet in check, know what you're doing, I don't see a reason why you cant get big.

I would also suggest looking at this as well:


For squats, pick a weight you can do just 10 reps with. go to 20, but take deep breath in between reps.

Session 1:
20 rep squats 1x20
Dumbbell Pullover; 1x12
5 minute rest;
RDL; 2 warms, 1 work set of 5-10 reps
Pullups; 2 warms, 1 work set of 5-10 reps
.
Session 2:
20 rep standard deadlift 1x20
Dumbbell Pullover; 1x12
5 minute rest;
Barbell Push Press; 2 warms, 1 work set of 5-10 reps
Lateral Raise; 1 warm, 1x10
.
Session 3:
20 rep squats 1x20
Dumbbell Pullover; 1x12
5 minute rest;
Incline Bench Press; 2 warms, 1 work set of 5-10 reps
Barbell Rows; 2 warms, 1 work set of 5-10 reps

 

[goldenglory]

Well, the 5x5 you listed kind of lacks. Read this:

Madcow 5x5: How to Gain Brute Strength And Hard Muscle | StrongLifts.com

Also, you can cut first as well. I'd suggest going to 10% lean, then start a bulk. Your body will accept those extra calories more readily, and you'll grow in a better amount of time. Expect some fat gain, but as long as you keep the diet in check, know what you're doing, I don't see a reason why you cant get big.

I would also suggest looking at this as well:


For squats, pick a weight you can do just 10 reps with. go to 20, but take deep breath in between reps.

Session 1:
20 rep squats 1x20
Dumbbell Pullover; 1x12
5 minute rest;
RDL; 2 warms, 1 work set of 5-10 reps
Pullups; 2 warms, 1 work set of 5-10 reps
.
Session 2:
20 rep standard deadlift 1x20
Dumbbell Pullover; 1x12
5 minute rest;
Barbell Push Press; 2 warms, 1 work set of 5-10 reps
Lateral Raise; 1 warm, 1x10
.
Session 3:
20 rep squats 1x20
Dumbbell Pullover; 1x12
5 minute rest;
Incline Bench Press; 2 warms, 1 work set of 5-10 reps
Barbell Rows; 2 warms, 1 work set of 5-10 reps

thanks for that, my usual workouts would normally have all 3 sessions worth of volume together so i thought it was time to cut back! with that 5x5 i have started, my sessions only lasted half an hour and felt i was cheating myself when i left!

with that workout you have shown, would that be more for size gains?

 

[juggernaut]

Correct, for size gains. When you want to get big, food is more emphasized-the training should be as above or like MadCow's 5x5. It's a bulker routine and does work well. After you have more experience, perhaps a shot at 531 would be in order.

The most important component to getting big, is rest!