Training Forum: This is a discussion on ---5X5--- questions within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; Originally Posted by AnimalMass
Also, another note...I've used this program on many people before and it's very important to start ...
Also, another note...I've used this program on many people before and it's very important to start conservatively to allow your body to handle the volume of the squatting. Start everything conservatively. Get in the first 2 weeks without ever having to grind a rep out - that way your body adjusts to the workout itself. Then you can start pushing the weight a little more.
Matt
How important is the lower-weight squatting on Wed? Will that make a big difference in the overall program or not much?
Yeah, Bob - I think it does. The dynamic of the program is squatting 3 times per week in the beginning. Now, you may be getting to the point where you can't handle that anymore based on your strength levels - but I'm not sure. I know oftentimes JS has his athletes do front squatting there instead of the backsquatting.
The Wednesday session is more for nueral reasons, I believe, rather than structural. But there is something in that 3rd session that makes a difference for sure.
Yeah, Bob - I think it does. The dynamic of the program is squatting 3 times per week in the beginning. Now, you may be getting to the point where you can't handle that anymore based on your strength levels - but I'm not sure. I know oftentimes JS has his athletes do front squatting there instead of the backsquatting.
The Wednesday session is more for nueral reasons, I believe, rather than structural. But there is something in that 3rd session that makes a difference for sure.
Matt
You benefit from the additional weekly loading.
If you're not going to do the Wednesday squat session, then you need to do more sets on Monday and Friday. Doing this works well also, but I think the 3x a week is still superior.
If you're not going to do the Wednesday squat session, then you need to do more sets on Monday and Friday. Doing this works well also, but I think the 3x a week is still superior.
Well, I think the idea is this: It's not really beneficial as bodybuilder to squat three times per week for 6 months. But I do think it is beneficial to do so for 6-8 weeks and then taper down to squatting 2 times per week.
Then every few months, run squatting 3 times per week for a 4 week period.
I need to make sure I'm not screwing this up. Other than squatting on friday, which exercises do you NOT do 5x5 with a set weight? so far I've used 5x5 with a set weight with for everything other than friday's squats, where the weight was ramped up to a max, and fridays benching, where the weight was again ramped up to a max. EVERYTHING on monday and wednesday was done with 5x5 with the same weight. Is this being done properly thus far? if so, are my friday rows supposed to ramp up to a max too, or 5x5 with the same weight? thanks for any help.
Yes, you are doing it right. The 5x5 on friday is ramped up to a 5 rep max. Are you following my tweak of the 5x5? Or the original. BTW, the original is fine the way it is, bit I tweak it a bit for guys who's main goal is size, rather than strength.
If you are doing 5x5 flat bench on monday and 5x5 incline on friday, then one week I would do 5x5 with a set weight for both, and then the following week work up to a 5 rep max for both. If you are just flat benching both times, then do 5x5 on monday with a set weight and ramp up on Friday.
The rows can be done both ways too. set weight on Monday, ramp up on Friday.
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Matt or Freddy, what are your thoughts on doing Push Presses or wider grip Upright rows in place of Military presses? Substituting Push Presses shouldn't make much of a difference but what about the upright Rows? Does this take too much away from the "Push" part of the program?
Yes, you are doing it right. The 5x5 on friday is ramped up to a 5 rep max. Are you following my tweak of the 5x5? Or the original. BTW, the original is fine the way it is, bit I tweak it a bit for guys who's main goal is size, rather than strength.
If you are doing 5x5 flat bench on monday and 5x5 incline on friday, then one week I would do 5x5 with a set weight for both, and then the following week work up to a 5 rep max for both. If you are just flat benching both times, then do 5x5 on monday with a set weight and ramp up on Friday.
The rows can be done both ways too. set weight on Monday, ramp up on Friday.
Matt
I am following your tweak of the 5x5, however I am doing the incline benching on monday, and decline benching on friday. Which is another thing i wanted to ask you, is it okay or not okay to have replaced flat benching with decline benching? I basically did it out of second nature, I threw out the flat bench from my workout years ago and never looked back. but I've never followed a program like this previously so i wouldn't know if that's a sin to can the flat bench for this type of workout. should i put the flat bench back into play for friday? thanks for your help, i'll ramp up all 3 exercises to a max on friday, and stick with the 5x5's with set weight the rest of the time. By the way I'm sure it would help to know that the reason i got rid of the flat bench was because it was just never a comfortable position for me, my left shoulder always felt like it was going to pop. but NEVER felt that way with inclines or declines, so i assumed it just wasn't right for me. this was years ago however, i could give it another whirl. thanks again!
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