what to do when body is used to 5x5 method

[mass rookie]

I know change it up but whats the method, and would you change again back to 5x5 after that ?

 

[Sensei Miagi]

there is no precise method to "change it up", just use a different set/rep combo. personally, i love doin sets of 20 to shock the muscles, but preferences will vary. and yes, you do go back to 5X5 eventually

 

[mass rookie]

how about 5x10 but with lighter weight, or 3x15 ? trying to powerlift to bulk up.

 

[Frosty]

how about 5x10 but with lighter weight, or 3x15 ? trying to powerlift to bulk up.

If you want to add mass, keep reps in the 6-12 range.

Here's an example of an ok bulker workout.

monday:

1 Squat (as deep as possible) 3x8, pause at bottom, do not lockout legs

2A Glute-ham raises 2x5
2B Front squats 2x5, do not lockout legs

Tuesday:

Rest

Wednesday:

1 Chinups 4x8

(90 second rest after each superset)
2A Seated calf raises (for first superset) 1x10
Seated calf raises (for second superset) 1x5
Seated calf raises (for third superset) 1x5
2B Donkey Calf Raises 3x50
2c 2 Eccentric preacher curls 2x5; cock wrists back to isolate biceps brachii, make sure to use full ROM

3 Standing Calf Raises (10 second rest between sets) 10x30


Thursday:

Standing Calf Raises (drop sets)
(90 second rest between sets) 3x10


Friday:

1A Weighted dips with hands pronated 3x10, do not lockout arms
1B Push press 3x10, do not lockout arms

2A Eccentric lateral delt raises 2x5
2B Eccentric flies 2x5 (hands pronated)

 

[iamcdn]

i think needsize suggests to hit up a 5x3 with your current weight you are stuck for 5x5 and just progress the same (5lb every week), when you are again stuck resume your 5x5 at the weight you discontinued orginally at.

 

[mass rookie]

what are drop sets mean for standing calf raises? when you say push press do you mean bench press? what do you mean by eccentric? do this for 4 weeks then what ? I usually work harder than this like for ex. chest I 5x5 flat bench,5x5 incline and 5x5 flies.

 

[Frosty]

what are drop sets mean for standing calf raises? when you say push press do you mean bench press? what do you mean by eccentric? do this for 4 weeks then what ? I usually work harder than this like for ex. chest I 5x5 flat bench,5x5 incline and 5x5 flies.

Drop sets mean use a heavy weight that you can complete the reps for but that's it, then drop the weight down so you can just complete the next set and so on.

Push press is overhead. You use the legs to help drive the weight up.

Eccentric is when you lower the weight.

4 weeks then switch up some of the exercises a bit. Example, do pullups instead of chins, westside squats instead of standard squat, and bench press instead of dips.

 

[blackbeard]

i think needsize suggests to hit up a 5x3 with your current weight you are stuck for 5x5 and just progress the same (5lb every week), when you are again stuck resume your 5x5 at the weight you discontinued orginally at.

thats a way to go as well..Im stuck at the same weight for a couple of weeks so im jsut gonna try something different every week..
try one all out work set or 3x10 drop sets 20 rep sets

 

[mass rookie]

cant do glute-ham raises no padded pump machine. any other options ?

 

[Frosty]

cant do glute-ham raises no padded pump machine. any other options ?

Yes, put a towel on the ground and have someone hold your ankles.

 

[deadW8]

i think needsize suggests to hit up a 5x3 with your current weight you are stuck for 5x5 and just progress the same (5lb every week), when you are again stuck resume your 5x5 at the weight you discontinued orginally at.

Yes that's the way to get past the plateau on the 5x5.

Hey iamcdn I was just looking at your av, and was wondering if that's you Andre?

 

[Insane_Man]

If you're going to drop the weight, take a week or two off. Your muscles are conditioned to the higher weights, so causing sufficient amount of microtrauma with lower weights will be more difficult. A little time off is a good workaround.

 

[heavymetalhead]

So reps should be kept tat 6 to 12 if u want to add mass ?

 

[DreDay187]

So reps should be kept tat 6 to 12 if u want to add mass ?

Sarcoplasmic hypertrophic is more evident in the 6+ rep range yes. That's not to say 1-5 reps are useless either