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My OH trains 5x5, thanks for sharing that, great info!
I just do my own thing.
hey man you tried dogg crapp??
sounds like good stuff. I like trying stuff for a mix up.
I did a little superset program at the gym friday,
I mixed up pulley rows 15-12-10-8-6 reps 2-2-2-2-1 sets with
close gripped and parallel front pull downs
15-12-10 reps 2-2-1 sets..
These two combined make a good exercise to hit my back muscles and did trapizus shrugs on the hip flexor chair as a break with back extensions..
I then do weighted tricep dips 6 x 10 reps with 33lbs of weight with chin ups 9 x 5 reps on smith machine bar.
I do dumbbell pullovers supersetted with one arm rows. Then a pyramid set of cable crossovers.
I smack this all together with leg exercises in between and I am getting my upper chest results..
I don't as yet have the power to do wide arm pull ups, but this is my next years long goal..
When doing another area of my body I found a neat little exercise for the butt and legs from a body building lady I know back home in New Zealand.
She does plie squats with a good amount of dumbbell weight and then gets nasty with one leg one a step doing them uneven each side, this hits her butt and thighs real mean.. She looks wow when ripped.
I follow her instructions alot as she has terrible rheumatoid arthritis and her husband has modified her home gym and hand weights so she doesn't drop heavy stuff.
Looking at this lady you wouldn't tell she has many bad days and sometimes has to give training a miss.. She is a personal trainer and has two small kiddies so I love reading up her techniques.
I love visiting the New Zealand body building page, the lady running it is just finishing off a PhD which is dedicated to researching the experiences of competitive bodybuilders..
Edited by: RENA1965 at: 5/31/2009 (01:51)
"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsbility. Win or lose, only I hold the key to my destiny."
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Monday: Squats, Benching, Rows
Weds: Squats, Military Presses, Deadlifts, Chins
Friday: Squats, Benching, Rows
Courtesy of bill starr bill starr, the greatest strength coach who ever lived, popularized this in the 70's with his great book, The Strongest Shall Survive, which was aimed at strength training for football. I believe he had essentually two different programs which both are 5 sets of 5. The first, which is more suitable for beginners, is to simply do 5 sets of 5 with similar weight jumps between each set so that your last set is your top weight. When you get all 5 on the last set, bump all your weights up 5 or 10lbs. Example for squat... 185 for 5, 225 for 5, 275 for 5, 315 for 5, 365 for 5. If you get 365 for 5, move all weights up. This is especially good for someone who is just learning a particular exercise like the squat, because the amount of practice with light but increasing weights is a good way to practice form.
For more advanced lifters, he advocated a warmup, then 5 sets of 5 with a set weight. For example, the same athlete used in the other example may do 135 for 5, 185 for 5, 225 for 3, 275 for 2, 315 for 1, then 350 for 5 sets of 5. When successfull with all 25 reps at 350lbs, bump the weight up the next workout by 5 or 10lbs.
This is not outdated, and is a good program for gaining strength. Many elite athletes still use it during at least part of the year. I in fact do 5 sets of 5 on squatting for 4 weeks as part of an 8 or 10 week training cycle. Personally, i do it 3 times a week, but most people will probably make better progress doing it 2 times per week, or even doing version 1 once a week, and version 2 once a week.
In any event i described a system in a post a while back that goes something like this:
Monday use the heaviest weight you can for all 5 sets (same weight each set)---- in other words when you get all 5 sets of 5 reps up the weight (most workouts you will get 3 or 4 sets of 5- and maybe your last one will be for 3 or 4 reps)
Wednesday use 10-20% less weight- in other words if you used 200lbs on monday use 160-180lbs on wednesday- actual amount depending on your recovery
Friday work up to a max set of 5-
In other words lets say that your best ever set of 5 is 215lbs and you used 200lbs on monday for 5 sets and 170lbs on wednesday. On friday your workout might be like this 95 for 5 135 for 5 175 for 5 200 for 5 then attempt 220 for your last set of 5.
This tends to work better as a long term program than doing the same thing 3 times a week. On exercises where you only do them once a week like deadlift you can just do the 5 sets of 5 like i described. On monday on exercises that you are only doing twice (rows) you could do both exercises like the monday workout or lighten one of them depending on your recovery ability. Be conservative with the weight when you start- that is important.
Also i have used this program VERY often with athletes and it IS result producing. However many of your gains will show up after you use it for 4-6 weeks and you switch to training a bit less frequently and lower the reps and volume. However this is one program i have had a LOT of success with. In fact i rarely if ever use it with athletes who are at the top of their weight class because it causes too much weight gain unless you severely restrict your food.