Im looking to add some size over the winter and was wondering if his routine is more for size or for strength? If not for size then what would be a good program? thanks
I personally love the 5x5 for mass and strenght. Go 3 times per week. Perform compounds and when the winter is nearly over switch to a more volume 3 day split. You will be pleasantly surprised.
This method is very famous and has been done by bodybuilders, powerlifters, weightlifters alike.
Main determinant will be food and macronutrient ratios.
Although I switched it up a bit here and there, the 5x5 was my standard workout on the main compound movements over this last year. It helped me gain back the 24 lbs I had lost as well as increase my overall mass enough that people noticed the change. It is nice when your wife or a co-worker comments on how big your getting. Now, I’m not ripping out of my clothes, but the change is noticeable.
I’d say you’d be well served with the 5x5, at least for a while. I also used the 8x3 quite a bit and very much like that set/rep scheme. Although I’m systematically upping my reps for the next few months for a change up, I’m really chomping at the bit to get back to the 5x5 and 8x3. I think that is a good thing; enjoy the program your on but also look forward to the next. Keeps what your doing now interesting but also gives you something to look forward to down the road.
With the 5x5, I might start out with a 5,4,4,3,2 type of workout as an example. I’d keep at the same weight till I was at or very near 5,5,5,5,5 then I’d add weight. I log everything so I’d always add up the reps. If I got up to 23 or 24 total reps I’d usually bump the weight up a bit and start over. It seemed to work well for me. Give it a good shot and enjoy.
I gained 40 lbs on the Starr 5x5, which I’ve been doing for nearly a year. If you eat a lot and do exactly what the program says, you’ll probably get a lot bigger and stronger.
This sounds like exactly what I want. Can anyone give me a link to an article/page that explains the details of this program?
Thanks in advance
[quote]VanderLaan wrote:
This sounds like exactly what I want. Can anyone give me a link to an article/page that explains the details of this program?
Thanks in advance[/quote]
[quote]Woppa wrote:
VanderLaan wrote:
This sounds like exactly what I want. Can anyone give me a link to an article/page that explains the details of this program?
Thanks in advance
[/quote]
This link has everything you need. I strongly suggest taking the time to read the training primer too. I’ve read it a few times and still read it here and there just cause it has a lot of general good information in it.
The geocities site above offers all the information there is to know about the 5x5 program, but I’ll put down a couple important points that the skimmer might miss:
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The program itself does not “end” after 9 weeks, you can continue as long as your weights keep going up and you’re making progress.
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For the best gains, it’s best to have lower starting weights. Ideally 2.5lb to 5lb weekly increases are good. If you start too high you can blow the program and not see any results. Might not seem like a lot, but in 16 weeks you just increased your deadlift by 80lbs (for example).
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Download the excel template. Gives a good indication of the progression you should use based on your 5 rep maxes, but in the end you have to decide what works best for you.
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Don’t make the mistake of neglecting your arms. The recommended 6-8 sets for arms once a week is ridiculous. Dedicate one day to arms and calves. Nothing worse than spaghetti arms and small calves.
I see the excel template on the geocities website…Is there anyway I can edit it and put in my numbers? Sorry, I don’t know much about computers
I would suggest a 10 x 10 routine, like German Volume Training. See Poliquin’s excellent article at German Volume Training Plans To Pack On Muscle Fast. To quote the author, “Gains of ten pounds or more in six weeks are not uncommon, even in experienced lifters!”
[quote]wbwell wrote:
I see the excel template on the geocities website…Is there anyway I can edit it and put in my numbers? Sorry, I don’t know much about computers[/quote]
Yes. Replace the numbers in the yellow boxes with your numbers and the rest of the spreadsheet should automatically change to reflect your numbers.
[quote]VanderLaan wrote:
wbwell wrote:
I see the excel template on the geocities website…Is there anyway I can edit it and put in my numbers? Sorry, I don’t know much about computers
Yes. Replace the numbers in the yellow boxes with your numbers and the rest of the spreadsheet should automatically change to reflect your numbers. [/quote]
For some reason it wont let me enter the numbers???
[quote]wbwell wrote:
For some reason it wont let me enter the numbers???[/quote]
Do you have Excel? If you are opening the file using the Excel viewer, it will only let you look at the spreadsheet, not modify it. You need to have Excel (not just Excel viewer) to actually work with the spreadsheet.
If you don’t have office, Google OpenOffice and your in business for free