5X5 question

[lefedex]

Is any body has any routine (or if he can direct me to a link) that uses the 5X5 but for split program not for the whole body like the ones that already posted?

I’m still in the beginning and want to train each part 2 times a week. By the way all programs that I seen it call for one time a week for each part! Is that enough to gain mass?

Also what is JS rows?

[TALO]

http://www.geocities.com/elitemadcow...Linear_5x5.htm

[Darkhorse]

JS Rows (aka Pendlay Rows)

JS Rows: Well, the best way to do them is to start with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows.

This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way you will get a big back. This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls…you always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak.

The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast...

[Eric3237]

5x5's are not about training body parts. They are about training movements. A wholebody will train all your "parts" 2 or more times a week.

[widdoes2504]

Absolutely agree!! 5x5 utilized correctly will force you to get stronger and grow with better results than a bodypart split anyday.

[ryan400]

I am ccurrently using a 5x5 routine and hitting one bodypart each week with good results. I think as with any training style everyone responds differently.

[Eric3237]

Well that is gettin into a different territory to me. There is a differnence between doing a bodypart split utilizing 5x5 reps and dong a "5x5 program". That is one is actually programmed and the other is a split with 5x5 reps.

I totally agree that everyone responds differently but we can make some pretty good predictions based on someones training experience and a bodypart split for most is simply going to be less effective than and fullbody based on the big three. I have no doubt you're getting results though.