Rate My 5x5 Routine!!

[LivingSculpture]

M- Chest/Bi's
5x5, flat bench and strght bar curls
aux....incline,pec dec or flys.........One arm iso curl and reverse curl

T-off

w-Legs/Shoulders
5x5 squats, dmbl/brbell mill press
aux....leg ext and leg curls and calf raises...........side raise and upright row

Th- off

F-Back/Tri
5x5...Pullups and dips
aux...bent row and seated row??.........nosebuster.....reverse one arm pressdown

sat and sun off

Will do light cardio on off days and abs everyday

Looking to keep gains from cycle untill next one and maybe add some strength and weight(depending how strict my diet goes)

 

[evansss]

For the Chest and Bi's, Im liking this, I usually dont pair these up but the exercises are good. Flat bench obviously is a staple, and the straight bar curls are great to give a little extra to the peak IMO. Go with the incline Db's as they are less stable and will allow for more growth again IMO, drop the pec dec and stick with the flys. The arm exercises look good. With legs and shoulers, Again never tried this combo but the Exercises are good. i'd drop the calfs though. your doing alot on your legs and they'll be pretty shot by the time you get to them. Im assuming your going to switch up DB's and BB's from each workout? For back and triceps. I would add a deadlift for the 5x5 instead of pullups. You might be able to get away with heavy weighted pullups but it just doesnt seem like a good exercise for the 5 sets. Instead try Deadlifts for the 5x5, pullups for the aux, and seated rows. By nosebuster do you mean skullcrushers? if so throw that on your 5x5 and put the dips for the aux with the reverse one arm.



This is just my opinion let me know what you think.

 

[LivingSculpture]

For the Chest and Bi's, Im liking this, I usually dont pair these up but the exercises are good. Flat bench obviously is a staple, and the straight bar curls are great to give a little extra to the peak IMO. Go with the incline Db's as they are less stable and will allow for more growth again IMO, drop the pec dec and stick with the flys. The arm exercises look good. With legs and shoulers, Again never tried this combo but the Exercises are good. i'd drop the calfs though. your doing alot on your legs and they'll be pretty shot by the time you get to them. Im assuming your going to switch up DB's and BB's from each workout? For back and triceps. I would add a deadlift for the 5x5 instead of pullups. You might be able to get away with heavy weighted pullups but it just doesnt seem like a good exercise for the 5 sets. Instead try Deadlifts for the 5x5, pullups for the aux, and seated rows. By nosebuster do you mean skullcrushers? if so throw that on your 5x5 and put the dips for the aux with the reverse one arm.



This is just my opinion let me know what you think.

Yeah I like your input, I know most people dont split like I do but if I run chest/tris together by the time I get to my tri workout im not moving the weight I can with a split like this. Works well for me. As far as Deads go ive never got really into them (i know i should)) but with heavy weight i fear my form might not be the best. Also r they going to drastically thicken my lower back because I want more of that "V" look as I have a huge frame being 6'6". Yeah nosebusters skullcrushers yeah same thing diff name , Ill try that switch.

Is it gonan affect gains if I add maybe one extra lift in everynow and then say a trap exercise on a back day.

Also I usually do a higher volume routine and go 6 days a week, I just feel im platueing so I wanna try this out. Being the 3 days a week is a big drop from six i dont think it would hurt me If i threw in another aux every now and then.

Stats I am 22 6'6" 240 bf 10-12% im pretty lean but never tested.

Gonna do a cycle come winter.

 

[evansss]

i think the majority of major competitors deadlift, and they still have the v shape. i know what your talking about though. the one extra "aux" lift that your talking about may not affect your gains very much, but i found that when doing the initial 5x5 anything more than 2 exercises of 3 sets each is too much.

 

[LivingSculpture]

I guess Ill play that extra aux lift by trial and eroor and see how i feel. I am just skeptical on these working out 3 days a week one time cause ive tried it b4 and I just dont feel like im doing enough.

I told myself however that this time Im gonna stick through it for 6 weeks min and see what I can gain out of it, then once cycle time comes in winter Im going back to what Works best for me (ive just been doing it for soo long right now i need a change)

 

[evansss]

check my split im doing the 5x5 and its 4 days a week lifting and 6 days in the gym total. link is below

 

[mister69]

deads thicken waist, but gets you bigger overall so its all worth it.

Besides if you wnat a v-taper just diet down.

Deads and squats....dont leave the gym with out em

I guess Ill play that extra aux lift by trial and eroor and see how i feel. I am just skeptical on these working out 3 days a week one time cause ive tried it b4 and I just dont feel like im doing enough.

I told myself however that this time Im gonna stick through it for 6 weeks min and see what I can gain out of it, then once cycle time comes in winter Im going back to what Works best for me (ive just been doing it for soo long right now i need a change)

 

[LivingSculpture]

check my split im doing the 5x5 and its 4 days a week lifting and 6 days in the gym total. link is below

Copy and pasted this in here from yours

Day 1:
Chest/Calves
• Flat Bench 5x5
• Incline DB press 3x 8-10
• Incline fly 3x8-10
• Incline machine 3x8-10
• Standing calves 3x15
• Sitting calves 3x15

Day 2:
Shoulders/Back
• DB Press 5x5
• Lat raises 3x8-10
• Shrugs 3x15
• Deadlifts 5x5
• Cable row 3x8-10
• Lat pull down 3x8-10
• Pull Ups 3x failure

Day 3: Ab's and Cardio

Day 4:
Bi’s and tri’s
• hammer curls 5x5
• ez bar curls 3x8-10
• BB curls 3x8-10
• skull crushers 5x5
• rope pull down 3x8-10
• tri extension ( 1 arm db) 3x8-10

Day 5:
Legs
• Squat 5x5
• Quad ext. 3x8-10
• Ham curls 3x8-10

Day 6:Rest

Day 7: Ab's and Cardio

I like that split as Its different from what Im doing now which is what I want. thnx for the idea I think Ill try something like this varrying as I go along. What kind of gaines have you got on this.

Also where would you start for say my bench 5x5 if my max is 315 for 1

 

[evansss]

Copy and pasted this in here from yours


I like that split as Its different from what Im doing now which is what I want. thnx for the idea I think Ill try something like this varrying as I go along. What kind of gaines have you got on this.

Also where would you start for say my bench 5x5 if my max is 315 for 1

its been modified slightly . ..look at the last page on the thread and it'll have my new program. as far as starting point for bench, if your max is 315 i'd start at around 250 or so....try 250 for 5 and see how it feels, if its really like go up....but just keep in mind that your going to have to do 5 sets of bench and your muscles will be shotttt