Gym and fitness (29 Viewers)
- Thread starter HelterSkelter
- Start date
I made massive strenght gains on that. its a really good schedule
http://nutribody.com/blog/post/Bill-Starrs-Intermediate-5x5-Workout.aspx
this is a common one, the page holds alot of info, and you can find more information on correct form further down the page
it also contains an excell file, wich you can use to see what weights you need to do. i used it as a template en transformed it a bit for more easy usage
This zip file contains an excell i used. its very user friendly.
you just put in your weight and reps, as low reps as possible, and it will do all the neccecary calculations for you
http://nutribody.com/blog/post/Bill-Starrs-Intermediate-5x5-Workout.aspx
this is a common one, the page holds alot of info, and you can find more information on correct form further down the page
it also contains an excell file, wich you can use to see what weights you need to do. i used it as a template en transformed it a bit for more easy usage
This zip file contains an excell i used. its very user friendly.
you just put in your weight and reps, as low reps as possible, and it will do all the neccecary calculations for you
Basically, its a progressive schedule, that makes you increase weight each week, with a deload every 6th week(revert weight to previous week) to let recovery catch up.
First, in the top brackets, you fill in the biggest weight for how many reps (between 2 and 8) you can do. The excell calculates then your 5rep max, and the entire sheet.
You will notice, that the 4th week, you will do your calculated 5 rep max. the previous 3 weeks, you'll be doing less, to acclimatise to the schema, and to not hit the roof to early.
you will do 5 sets on monday, the fifth set is the most important one, the previous 4 are based on it like :
50% of 5th set
62.5% of 5th set
75% of 5th set
87.5% of 5th set
5th set
and that 5th set like i said, depended on the 5rm you calculated above.
Now on fryday, its diffrent, the first 4 sets are exactly the same. the 5th however, lets you increase the weight by 2.5%, but only for 3 reps. your theoretic 1rep max will be lower, but you will feel the new weight. added is a 6th set, that is the same as the third in weight, but for 8 reps. this is good for pump and microtrauma
if you succeeded to do 5 reps of the 5th set on monday, AND 3 reps of the 5th set on fryday, then your weights will increase by 2.5% for the next week.
Like this you will improve each week by 2.5% untill the 6th week, where you'll deload.
week 7-12 is where you will make most of the progress.
oh, and wednesday is actually easy, if you get 5 reps of the 4th set, next week weight +2.5%.
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Dule i would strongly recommand if you arent sure about form, to work on that for a while. this schedule will improve you so much, but the 5-3 rep is critical for strenght + muscle gains.
First, in the top brackets, you fill in the biggest weight for how many reps (between 2 and 8) you can do. The excell calculates then your 5rep max, and the entire sheet.
You will notice, that the 4th week, you will do your calculated 5 rep max. the previous 3 weeks, you'll be doing less, to acclimatise to the schema, and to not hit the roof to early.
you will do 5 sets on monday, the fifth set is the most important one, the previous 4 are based on it like :
50% of 5th set
62.5% of 5th set
75% of 5th set
87.5% of 5th set
5th set
and that 5th set like i said, depended on the 5rm you calculated above.
Now on fryday, its diffrent, the first 4 sets are exactly the same. the 5th however, lets you increase the weight by 2.5%, but only for 3 reps. your theoretic 1rep max will be lower, but you will feel the new weight. added is a 6th set, that is the same as the third in weight, but for 8 reps. this is good for pump and microtrauma
if you succeeded to do 5 reps of the 5th set on monday, AND 3 reps of the 5th set on fryday, then your weights will increase by 2.5% for the next week.
Like this you will improve each week by 2.5% untill the 6th week, where you'll deload.
week 7-12 is where you will make most of the progress.
oh, and wednesday is actually easy, if you get 5 reps of the 4th set, next week weight +2.5%.
===========================================================================================================
Dule i would strongly recommand if you arent sure about form, to work on that for a while. this schedule will improve you so much, but the 5-3 rep is critical for strenght + muscle gains.
Oh yes, you can offcourse just run this for like 24 weeks, with a deload each 6th week.
No problem man 
But like Dule, might wanna start a bit lower so you get the form right
I've got it, at least I think I've got it I will probably try this program, as I'm really out of shape and I need something like this to get back to my usual self.
Thanks mate!!!
I will probably try this program, as I'm really out of shape and I need something like this to get back to my usual self.Thanks mate!!!
But like Dule, might wanna start a bit lower so you get the form right
So today was my first day of training after a long break. I've tried program Zach posted, and I'm satisfied considering it was my first day. The program seems nice, it doesn't take too much time which is very important for me. The two things I didn't like is weight calculation because there is no way I could find a way to put 69kg on my bar (this is just example), so in every set I had to increase/decrease weight to get normal weight, and because of this it's hard to keep track on how much I lifted.
Also I think I'll need to increase weight in my bench press because I hardly felt any pump in my muscles, only the last set felt good.
Still I will definitely stick to this program for at least 7 weeks and see where it goes.
Also I think I'll need to increase weight in my bench press because I hardly felt any pump in my muscles, only the last set felt good.
Still I will definitely stick to this program for at least 7 weeks and see where it goes.
increasing the weight, doesnt give you pump. high rep sets give you pump.
Before starting the 5*5, you could do 1 or 2 warmup sets with a very low weight, but like 15-20 reps. that will pump your muscles up quite a bit, and makes sure your blood and thus nutrient flow is optimal
For example, i started benching again today after my rotator injury and it was a bit like this
20*40kg warmup
5*60kg warmup
5*80kg warmup
5*100 set1
5*120 set2
2*135 set 3
first warmup, pumped up muscles, the other two were to acclimatise my rotator.
Before starting the 5*5, you could do 1 or 2 warmup sets with a very low weight, but like 15-20 reps. that will pump your muscles up quite a bit, and makes sure your blood and thus nutrient flow is optimal
For example, i started benching again today after my rotator injury and it was a bit like this
20*40kg warmup
5*60kg warmup
5*80kg warmup
5*100 set1
5*120 set2
2*135 set 3
first warmup, pumped up muscles, the other two were to acclimatise my rotator.