SUP EVERYBODY IS 5X5 BILL STAR’S TRAINING GOOD FOR ME WHEN IM BOXING AND TRAINING MMA. I WANA BE STRONGER. DOES IT MAKE ME FASTER? IS THIS TRAINING ALSO GOOD FOR MUSCLE MASS? I CARE STRENGTH
Monday
Squat: 5 sets of 5
Bench Press: 5 sets of 5
Barbell Row: 5 sets of 5
Assistance (optional): 2 sets of weighted hypers and 4 sets of weighted sit-ups
Wednesday
Squat: 4 sets of 5
Incline Bench or Military Press
Deadlifts: 4 sets of 5
Assistance (optional): 3 sets of sit-ups
Friday
Squat: 4 sets of 5, 1 set of 3, 1 set of 8
Bench Press: 4 sets of 5, 1 set of 3, 1 set of 8;
Barbell Row: 4 sets of 5, 1 set of 3, 1 set of 8
Assistance (optional): 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls, and 3 sets of triceps extensions (8 reps)
[quote]brauny96 wrote:
ditch 5x5. Go with 5/3/1[/quote]
Why (other than the fact that it’s popular at the moment)? 5x5 has gotten many people very strong over the years. Were you unhappy with the results after having tried it?
I just dont think this program would be good for a guy who wants to get stronger for boxing, It seems like too much volume. I may be wrong, and I have before, but I would suggest 5/3/1 becuase its quick and you can get results. you wont be drained for boxing. This question would probably be better suited in the combat forum.
I have done the 5x5 twice in the past three years. Both times I have made great gains in strength, and added mass. The main thing to remember is that it is very taxing on the body, and the recovery time is needed between training days. As far as speed, I never cared to measure that before or after I finished.
Not sure the impact it would have mma training. It would be a good experiment tho. I think if you tweaked it a bit with your mma training, you might be able to make it work. I would only do it for a short period of time, then evaluate your progress. There are a ton of routines, but not all will work for you. Good luck man.
[quote]brauny96 wrote:
I just dont think this program would be good for a guy who wants to get stronger for boxing, It seems like too much volume. I may be wrong, and I have before, but I would suggest 5/3/1 becuase its quick and you can get results. you wont be drained for boxing. This question would probably be better suited in the combat forum.[/quote]
I think you’re wrong. 5/3/1 isn’t “the best training program, EVER!” Myself and my partner both made fantastic progress doing these simple programs. My partner has been in the gym for a year, he’s 175# and has a 405 squat, and 280 bench. He tried 5/3/1 for two cycles, it sucked for him. The rest of his time was spent doing 5x5’s, after a few months of 3x5’s.
Maybe you should ditch 5/3/1, and give it a try?
OP: START LIGHT. Do not hit your best 5RM’s until the 4th week. It is important. You will burn out if you do not start light, and make no or little progress.
5/3/1 isn’t “the best training program, EVER!” Myself and my partner both made fantastic progress doing these simple programs. My partner has been in the gym for a year, he’s 175# and has a 405 squat, and 280 bench. He tried 5/3/1 for two cycles, it sucked for him. The rest of his time was spent doing 5x5’s, after a few months of 3x5’s.