Guys I HAVE DONE 6 months on one of those 5 x 5 before, did madcow.
Honest to god I went from weakling to bench pressing 60kg (Look I know that’s not good but I was only 69kg) Squating 95kg for 20 breathing squats, deadlifting 110kg for 5 x 5 - all work sets and bent over rowing 70kg. All work sets, no warm ups. My OHP was good too for my size.
I get it. It works. It makes you strong. Heck, I FELT STRONG AS A FRIGGING BULL ON IT.
It just does not work for me on hypertrophy, just didn’t. WE ARE NOT ALL THE SAME AND DIFFERENT REP RANGES ETC WORK BETTER FOR SOME OF US THAN OTHERS.
I am short AND narrow shouldered AND I have long arms. Think chimpanzee, lol. Literally a lifter’s curse! My legs grow easy peasy but my upper bod takes a lot of volume to see results.
3 X 8-10 gives me gains. Have been at it a month and friends are noticing already. I can see the difference already.
I took a simple plan such as -
Which is from one of your prized authors and is meant to be 3 days mon / wed / fri and I put a little more volume in, a little iso work for abs, tris, bis and calves and am giving myself an extra rest day to compensate for that.
I am weekly hitting vertical and horizontal pull for lats. Incline and flat push for chest. Lower body pull and push. Shoulder press and abduction (or is it something else - the lateral raises) and direct tricep and bicep work. The former (tri work) is deffo helping my bench. Traps are getting hit from deads and rows.
I did the squat workout (A) on Wednesday and can still feel it all over my body. It hits everything, lets it recover for around 65 hours basaed on the times I go to the gym and then hits it all again from a different angle. I am after slow lean hypertrophy in conjunction with cardio, not bulking and then cutting, and have a clean mean diet with 2kg choice protien per kg of bodyweight.
If you look CLOSELY at the A and B workouts, you will see they are LITERALLY STARTING STRENGHT / RIPTOE / MADCOW etc as their base (I used those as templates) with iso for calves, tris, bis and abs added. And the delt raises, (heck arnold went into the woods on the sly and did iso work for his calves daily for a year, my side delts need these) with iso added (none of those mewntioned authors are against direct bi, tri, calf and ab work for those with some training already under their belt which I have) and a different set / rep range - which reflects my slow lean gains approach as oppoised to just bulking up and cutting, I am a 36 yr old man, not a teenager needing to build his beginners gains, got those years ago, cheers.
It also has LESS FREQUENCY to make up for the EXTRA VOLUME.
Anyhow, stay with me on this guys. I treid Upper lower split and it was too much hitting everything twice, twice a week. I LIKE FULL BODY. I LIKE 3 x 8 - 10.
I am happy doing it mon / wed / fri or doing it every 65 hours or so as I am currently doing.
I am not trying to argue, but read my post and you WILL SEE at least a rational approach and the fact that I have looked at the starting prgrammes many suggest.
Another thing that puts me off them I WILL BE HONEST is they often have you hitting chest only once a week while you squat every session and hit back every session. My pull lifts are already stronger than my pull lifts, so I’m not in that newbie ‘has fcuck all posterior chain strength’ phase.
So work with me guys. Please. I NEED a full body routine I can do with two rest and cardio days between or can do mon / wed / fri but with less vollume so I don’t feel overtrained, perhaps only 2 sets of 10-12 might be a suggestion. I need other than 5 x 5 as I have never grown on that.
I am not arguing for the sake of it, as I said I hope you will see that I HAVE looked at the programmes you guys suggest and made the changes I have and that they do have rational reasons behind those changes.
Help me out here guys because I’m really into this now (lifting) and want to keep the momentum going. I have been breaking my arse to hit my cals and get my protien in and I am a guy who hates big meals. I am working hard on diet and I work hard at the gym and study the form on exrx.net religiously. I HAVE WORKED OUT BEFORE but never more than 6 months at a time and usually only 3 months and then fallen into shitty lifestyles due to my bipolar 2, which is now for the first time being managed.
Cheers for wading through my novella, if you made it this far!