Needing a proven big gain routine!!!!!!!!!!!

[jkg185]

I have looked for a 5x5 routine but their is so many different combos! Can one of you guys give me some direction to go?

 

[Vadar]

do you know the history of 5x5 ?

Bill Starr originally wrote it for high school college brain dead coaches who didn't really know what they were doing &/or who were time poor. The whole routine is mostly about sticking with the compounds & always adding weight. Just pick a program that you've previously looked at & run with it.

The typical...

Squat
Bench Press
bent over row
(plus some ab work)

Squat
Shoulder work (ie military press, push press, jerk, ect)
Deadlift (1 set of 5 lifts)

and then the same process for the next workout is standard.

If you can do 3 sets of 5 reps of a certain weight, next week add more weight. Always add more weight.

 

[w00t]

yup its always about adding more weight. look at jim wendlers 5/3/1 as well as WSBB routines

 

[Vadar]

i have a strong preference for progressive overload. Periodization (working of a %) is fantastic too...i just don't understand how to structure the workout, ie if you do 80% today, do you do 82% next week? 85?!

 

[cpjerk]

i have a strong preference for progressive overload. Periodization (working of a %) is fantastic too...i just don't understand how to structure the workout, ie if you do 80% today, do you do 82% next week? 85?!

Periodization = lifting off set percentages for a period then testing and using new percentages. Of course you have the leeway to shoot for a little higher percentage on every lift, but the idea is to train for a period of time, test and readjust.