AnimalMass' Favorite Routines....

[ryuage]

on the 3rd workout of the week are you not supposed to work up to a max set of 5 for the bench and rows as well or just squats? well I know your supposed to do 5x5 but why not for the other exercises...

[ryuage]

anyone care to chime in?

[Bob Smith]

AnimalMass answered that for someone else in this thread. Normally on Friday (3rd workout), everything except squats are done 5x5 with the same weight. You can also do 5x5, but work up to a max set of 5. For beginners, I would stick with the same weight on Friday and advanced lifters could increase weight each set.

[stalker23]

allright. This 5 x 5 seems awsome.

Monday:

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:

Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)"

I have a few questions i was hopeing you could answer.
1) Should the fourth and final sets sometimes be done to failure? it says you may not always get your 5 reps in, so i would assume the answer is yes.

2) Is it ok to substitue in exersises( i.e. JS rows for power cleans) to look more like Bill Stars 5 x 5.


3) If you are still a begginer can you do both 1x5's and 5 x 5's?

4) How does this program avoid overloading the CNS? I didnt see any deloading phase. Is there supposed to be one?
(fyi i found this site at http://www.elitefitness.com/forum/sh...d.php?t=375215)

5) Should you increase the weight used on monday on your Friday bench if you get all 5 sets of 5?

6) Does this routine work every muscle group in your body?

thanks

[dragon007th]

why don't you add any special exercise for shoulders and arms?

[Pontus]

As long as I can see there´s shoulder execises in all of the listed programs.
And your arms will grow anyway so just do a couple of sets every week if you feel that you have to.

[dragon007th]

thanks pontus!

Really appreciated!

[hendrixsolo]

Originally Posted by AnimalMass

the first week, we use the same weight as on the last monday of the 5 sets of five workout. this helps with recuperation. then, as in before we add weight each workout, this time aiming to break records on the fourth or fifth 3 sets of 3 workout.

Love the program, have a question about the peaking cycle of 3x3.

When doing the 3x3, are you keeping the weight the same for all sets? Both times per week?

[sbrown_c4l]

Originally Posted by AnimalMass

In my opinion, the best program for a wide range of athletes, from beginners to elite level athletes, women, men, anyone....

The 5X5:

Monday:

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:

Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

I don't know much about any of the real names excersizes, but are these seated rows or bent over rows? or another type?

[Beefster]

Originally Posted by sbrown_c4l

I don't know much about any of the real names excersizes, but are these seated rows or bent over rows? or another type?

bent over

http://forum.mesomorphosis.com/showt...&highlight=row