Is the program fit for people newer to strength training. Done Reg Park 5x5 since september/ October last year. S 100 kg, BP 80kg , DL 130kg.
Any place where there is an review, except stronglifts. I hear there are heavy , medium, light days? Is this true? How far should I continue with Reg until I swap? Any numbers recommended to hit before I switch?
I am not asking this to be convinced, I want your opinions and experiences with the program.
Thank you
[quote]I.Bacu wrote:
Is the program fit for people newer to strength training. Done Reg Park 5x5 since september/ October last year. S 100 kg, BP 80kg , DL 130kg.
Any place where there is an review, except stronglifts. I hear there are heavy , medium, light days? Is this true? How far should I continue with Reg until I swap? Any numbers recommended to hit before I switch?
I am not asking this to be convinced, I want your opinions and experiences with the program.
Thank you [/quote]
I tried madcow and loved it. I think it’s probably the best I did and one of the better ones to move on to once you get into the “intermediate” strength range or so.
Thanks, apprciate it
If you want to follow that line of exercise philosophy, it is the logical choice. Hell, the original SL5X5 spreadsheet told you when to move to madcow.
The reason? You will eventually stall. Can’t get away from that. So move to a program that will let you get some gains.
It’s a proven program. As long as your philosophy aligns with the program, you will be fine.
For a rank beginner it is recommended to do the Strong Lifts 5x5 progression, which eventually leads you to doing MadCow naturally. It is not based on numbers, but it is based on a progression based on your stalling. Not sure how “beginner” you are, but I would run the recommended Strong Lifts progression if you squatting anything 225 and under.
Just google “Strong lifts advanced” and its the first link.
Yes, hm, I am using Reg Park 5x5 right now. Planing to get to 1x BW BP, 1,5 x BW S and 2x BW DL with it , without belt.
Current
80kg BP
100kg S
130kg DL
Before i switch
Are you just doing the Reg Park 5x5 that has you doing the Sq, Bench, and Dead 3 days a week?
I would consider switching to Strong Lifts 5x5 as its a tad more balanced (has rowing and over head pressing) and has a bit more progression built in (5x5 to 3x5 to 1x5). Do what you want to do first and foremost, but between the two programs it seems like a better choice to me.
[quote]Lonnie123 wrote:
Are you just doing the Reg Park 5x5 that has you doing the Sq, Bench, and Dead 3 days a week?
I would consider switching to Strong Lifts 5x5 as its a tad more balanced (has rowing and over head pressing) and has a bit more progression built in (5x5 to 3x5 to 1x5). Do what you want to do first and foremost, but between the two programs it seems like a better choice to me.[/quote]
Not quite, but I see what you are saying.
Madcow isnt ideal if you’re a noob/have low weights on your bb. When it comes to being new, “single factor training”+whole body/day is the shit. Perhaps try Mark Rippetoe’s ‘Starting Strength 3x5’ program?
I think with your currents weights you could do a bit more. When you have progressed further, do Texas Method (I think its far supreme to madcow’s)
Texas goes like this:
-Week has 3 gym days
-Day 1: Whole body 5x5 (volume day)
-Day 2: Recovery with lower weights
-Day 3: Intensity day, hard 5’s (or less, 3’s probably far supreme).
[quote]wimp wrote:
Madcow isnt ideal if you’re a noob/have low weights on your bb. When it comes to being new, “single factor training”+whole body/day is the shit. Perhaps try Mark Rippetoe’s ‘Starting Strength 3x5’ program?
I think with your currents weights you could do a bit more. When you have progressed further, do Texas Method (I think its far supreme to madcow’s)
Texas goes like this:
-Week has 3 gym days
-Day 1: Whole body 5x5 (volume day)
-Day 2: Recovery with lower weights
-Day 3: Intensity day, hard 5’s (or less, 3’s probably far supreme).[/quote]
That is, in a nutshell, the madcow 5x5 program.
Day 1 is volume, day 2 is lighter weights, and lower volume so you’re prepped for friday, at which point you go for a heavy triple for the first 5 weeks, then after that you try and hit a PR triple every week.
The difference between Madcow and Texas Method is the Texas method is really just an outline
Day 1: volume (could be 5x5, 6x4, 8x3, 10x3, etc)
Day 2: recovery day, could even switch up exercises if you’d like, front squats for back squats, OHP for bench, etc.
Day 3: Same exercises as day 1, but you’re going for a PR. In ANY rep range. Granted, you want to plan it out, but you could try going for a PR triple, double, single, or even PR set of 5. But the point of day 3 in BOTH Madcow and Texas method is that you PR on day 3. Madcow is just more structured and planned out with very strict and precise weight increase.
madcow is a pretty good proven program.
I like what lonnie123 has to say on the matter.
[quote]JFG wrote:
[quote]Lonnie123 wrote:
Are you just doing the Reg Park 5x5 that has you doing the Sq, Bench, and Dead 3 days a week?
I would consider switching to Strong Lifts 5x5 as its a tad more balanced (has rowing and over head pressing) and has a bit more progression built in (5x5 to 3x5 to 1x5). Do what you want to do first and foremost, but between the two programs it seems like a better choice to me.[/quote]
Not quite, but I see what you are saying.
I asked because the “Reg Park 5x5 program” can vary WILDLY depending on if he is doing the first variation (basically 3 exercises for 5x5) or the thrid program (which is like 10 exercises for 5x5… massively different)
So saying one is on the “Reg Park 5x5 program” doesnt really give me a ton of information to work with.
If someone is comparing Reg Park 5x5 to Madcow 5x5 I’m assuming he is doing the first program, since they are the only two that are even remotely comparable.
[quote]nkklllll wrote:
[quote]wimp wrote:
Madcow isnt ideal if you’re a noob/have low weights on your bb. When it comes to being new, “single factor training”+whole body/day is the shit. Perhaps try Mark Rippetoe’s ‘Starting Strength 3x5’ program?
I think with your currents weights you could do a bit more. When you have progressed further, do Texas Method (I think its far supreme to madcow’s)
Texas goes like this:
-Week has 3 gym days
-Day 1: Whole body 5x5 (volume day)
-Day 2: Recovery with lower weights
-Day 3: Intensity day, hard 5’s (or less, 3’s probably far supreme).[/quote]
That is, in a nutshell, the madcow 5x5 program.
Day 1 is volume, day 2 is lighter weights, and lower volume so you’re prepped for friday, at which point you go for a heavy triple for the first 5 weeks, then after that you try and hit a PR triple every week.
The difference between Madcow and Texas Method is the Texas method is really just an outline
Day 1: volume (could be 5x5, 6x4, 8x3, 10x3, etc)
Day 2: recovery day, could even switch up exercises if you’d like, front squats for back squats, OHP for bench, etc.
Day 3: Same exercises as day 1, but you’re going for a PR. In ANY rep range. Granted, you want to plan it out, but you could try going for a PR triple, double, single, or even PR set of 5. But the point of day 3 in BOTH Madcow and Texas method is that you PR on day 3. Madcow is just more structured and planned out with very strict and precise weight increase.[/quote]
The difference between Madcow and Texas medthode is that it is written by two different people
Texas: Volume/recovery/intensity
madcow: heavy(5x5)/“light”(5x4 with lighter weights)/intensity with new PR(ramped with 5lbs more then Monday for 3 reps, flush with a weight drop)
JFG not really sure where you are getting your info.
The light day on Madcow (and Texas Method) is not 5x4, its 2x5 with 75-80% (on Madcow and Texas Method respectively, although its really negligible)
Friday on Madcow has you hit a programmed triple 5lbs above your weight for Monday (then a lighter set of 8), Texas Method has you attempt a new 5RM (lifter selects the weight they want to try, but it is not hard programmed in like it is in Madcow):
“Week 1” Examples using a 5RM of 285
Madcow: Monday = Ramp to Top set of 265x5, Friday is Ramp by 5’s, then a set at 270x3 (next week move both weights up 5 pounds)
Texas Method: Monday = 5x5 @ 80% 225, Friday = attempt new 5RM of 290-300 (whatever you hit here resets monday work weight, and you try and beat next week. I suppose you could program it in 5lb increments, but Rippetoe says you can go for whatever weight you think you can hit)
two fairly different approaches
[quote]Lonnie123 wrote:
[quote]JFG wrote:
[quote]Lonnie123 wrote:
Are you just doing the Reg Park 5x5 that has you doing the Sq, Bench, and Dead 3 days a week?
I would consider switching to Strong Lifts 5x5 as its a tad more balanced (has rowing and over head pressing) and has a bit more progression built in (5x5 to 3x5 to 1x5). Do what you want to do first and foremost, but between the two programs it seems like a better choice to me.[/quote]
Not quite, but I see what you are saying.
I asked because the “Reg Park 5x5 program” can vary WILDLY depending on if he is doing the first variation (basically 3 exercises for 5x5) or the thrid program (which is like 10 exercises for 5x5… massively different)
So saying one is on the “Reg Park 5x5 program” doesnt really give me a ton of information to work with.
If someone is comparing Reg Park 5x5 to Madcow 5x5 I’m assuming he is doing the first program, since they are the only two that are even remotely comparable.[/quote]
The Reg Park 5x5 - 3 days a week also contains Rowing, front squats , chins , OHp, and I add two assisstance exercises in the end.
Thank you for the responses, never expected so many!
Example,
I suggest searching for the article , if you want to.
your numbers are ok to move on to madocow.
It works very well just make sure you start light and get plenty of quality nutrition as the progression can be pretty aggressive by the end.
[quote]Lonnie123 wrote:
Monday may be like that, but it’s not hardwired. If you can can a new PR on your next intensity day (Friday), you don’t even need to bring your volume day up at all. The 5 x 5 PR in TM means nothing… it’s just a means to drive up your 5RM on Friday.
PS- today was my carb day, and I can’t stop farting
Real men, real farts.