Question about SS 3x5 routine - Bodybuilding Discussion on Bodybuilding.net Training Forum

Topshelf · 10-19-2007, 08:03 PM

Hey guys, I just finished my 11th week on Rip's SS program. So far I've added just over 30lbs of mass, most of that muscle, and a lot of that is thanks to the help I've received here. Need to up my calories again for my next goal, but this isn't the question. I was just wondering today while nursing my first injury, why is the squat performed 3 times a week, but nothing else? I have no problems doing the squats, infact I've grown quite fond of them, but I've noticed that my thighs and butt have exploded in size while my upper body isn't quite where I want it yet. I've definitely filled out and am not complaining at all, I'm just curious why the bench, press, dead and row are done on alternating workouts? I just read a whole thread stating that the body repairs itself within 2-3 days and the body doesn't need to be 100% before the next workout. Wouldn't performing all 5 exercises 3 times a week be ideal then? I'm sure there's going to be a good reason for this, but I'd like to hear it.

Jonson · 10-20-2007, 05:42 AM

30lbs in 11 weeks wow! well done! keep it up

Ross86 · 10-20-2007, 01:57 PM

I've been watching this thread, but no one has responded, so I'll write why I think this may be the case. Haha, I'm with you on this...my chest has some catching up to do.

I just read "How to increase your RAW Bench". It's an article written by Matt Reynolds posted by 0311.

Quote:

To increase your raw bench you must understand which muscles are most important for raw benching. It is not the chest or pecs as most people think, but rather the shoulders and triceps. The muscles to be worked (in order of importance) are:

1) Triceps and Shoulders
2) Chest
3) Lats, Upper back, and Rear Delts
4) Rotator Cuff: prehab

Soooooo....even if you're not doing bench press three times a week, if you have a shoulder/back day, then you're going to be working some of the same muscles.

It's a good article..read it if you haven't already. It reminded me of a couple of things that I need to be paying more attention to.

Topshelf · 10-21-2007, 09:15 AM

Thanks Jonson. Amazing how simple it is when you actually eat. lol

Ross, I'm curious to see if I get an answer too. I know I'm not schooled on all this stuff, but I read how the big 3 exercises are the key to growth, and that you need to do exercises often so the body can get better at them. But right now every other week I'm doing bench and deads once a week. That doesn't make sense to me from what I've read. Wouldn't something like this be better for overall size?

Monday
Squat 3x5
Bench 3x5
Dead 1x5
Press 3x5

Wednesday
Squat 3x5
Bench 3x5
Dead 1x5
Row 3x5

Friday
Squat 3x5
Bench 3x5
Dead 1x5
Press 3x5

I'm sure someone in the know is going to jump in here and explain why that's the worst idea ever, but I am very curious as to why.

iron_worker · 10-21-2007, 09:24 AM

I am very interested in this as well. I'm on the same program and on about week 6 or 7. My gains are not quite as impressive as yours but I had I had to take a week off in the middle and lost some weight. So I'm up about 8lbs overall.

Anyways, I'm starting to come to a point where I can't put up the weight 5lbs 3x a week anymore. The last one I did was 210lbs 3x5 and I failed on the last rep. So I'm wondering if I should start doing a light day on wednesdays (just light squats) or something and then only putting up the weight 2x a week. Would that work? Then you'd have the 2 days on the weekend to recover and 3 days in between mon-fri to recover. Just thinking aloud.

Oh yeah, nice work on your progress btw.

Ross86 · 10-21-2007, 03:36 PM

I guess my idea was kind of based on what I'm doing right now...which does have a higher frequency. Except that I'm not doing deads mon/wed. And I'm only doing light squats wed...and rows and press are reversed.

Because deads & squats on the same day is overkill. And a shoulder press and bench press on the same day are overkill.

Also, because bench works triceps and shoulders the most, doing shoulder press on wed is working the same thing bench works...shoulders & triceps.

In other words, I guess I am getting it 3 times a week. If you're doing that once a week every other week, does that mean during the in-between weeks you're doing it more than once? You're doing a 5X3 where I'm doing a 5X5, so maybe it has something to do with recovery.

I'm waiting for Eric to post...

Ross86 · 10-21-2007, 04:55 PM

I guess my idea was kind of based on what I'm doing right now...which does have a higher frequency. Except that I'm not doing deads mon/wed. And I'm only doing light squats wed...and rows and press are reversed.

Because deads & squats on the same day is overkill. And a shoulder press and bench press on the same day are overkill.

Also, because bench works triceps and shoulders the most, doing shoulder press on wed is working the same thing bench works...shoulders & triceps.

In other words, I guess I am getting it 3 times a week. If you're doing that once a week every other week, does that mean during the in-between weeks you're doing it more than once? You're doing a 5X3 where I'm doing a 5X5, so maybe it has something to do with recovery.

I'm waiting for Eric to post...

Ross86 · 10-21-2007, 04:57 PM

ooops...dropped the computer on a tile floor and it shut off..when it started back up, my editable message was displayed, so I posted without thinking

sorry for the double post

Topshelf · 10-21-2007, 06:12 PM

Ha, you're confusing the hell out of me Ross. lol

My routine isn't what's listed above, and I should note that it's not a A,B,C, it's and A,B,A,B....

Here's what I'm doing now.

Workout A
Squat 3x5
Bench 3x5
Dead 1x5
Dips 3x5

Workout B
Squat 3x5
Press 3x5
Rows 3x5
Curls 3x5

My thought was why not get rid of the Dips and Curls since I just added those as assistance anyway, and then hit the Big 3 and use the other 2 as alternating assistance moves. If squatting 3 times a week has put on a ton of lower body size, would benching and deads 3 times a week also add a ton of size?

Workout A
Squat 3x5
Bench 3x5
Dead 1x5
Press 3x5

Workout B
Squat 3x5
Bench 3x5
Dead 1x5
Row 3x5

Ross86 · 10-21-2007, 06:22 PM

Haha I confused myself too.

Do you do deads and squats on the same day then? How does that work out for you? I bet that's intense.

Ok, I just got unconfused...if that's a word. (I just re-read the posts 3 times)

Yeah, I'm still waiting for someone else to inform us..........

10-19-2007, 08:03 PM	#1 (permalink)
Topshelf Rank: Member Join Date: Feb 2007 Posts: 91	Question about SS 3x5 routine Hey guys, I just finished my 11th week on Rip's SS program. So far I've added just over 30lbs of mass, most of that muscle, and a lot of that is thanks to the help I've received here. Need to up my calories again for my next goal, but this isn't the question. I was just wondering today while nursing my first injury, why is the squat performed 3 times a week, but nothing else? I have no problems doing the squats, infact I've grown quite fond of them, but I've noticed that my thighs and butt have exploded in size while my upper body isn't quite where I want it yet. I've definitely filled out and am not complaining at all, I'm just curious why the bench, press, dead and row are done on alternating workouts? I just read a whole thread stating that the body repairs itself within 2-3 days and the body doesn't need to be 100% before the next workout. Wouldn't performing all 5 exercises 3 times a week be ideal then? I'm sure there's going to be a good reason for this, but I'd like to hear it.
Topshelf Rank: Member Join Date: Feb 2007 Posts: 91

10-21-2007, 09:15 AM	#4 (permalink)
Topshelf Rank: Member Join Date: Feb 2007 Posts: 91	Thanks Jonson. Amazing how simple it is when you actually eat. lol Ross, I'm curious to see if I get an answer too. I know I'm not schooled on all this stuff, but I read how the big 3 exercises are the key to growth, and that you need to do exercises often so the body can get better at them. But right now every other week I'm doing bench and deads once a week. That doesn't make sense to me from what I've read. Wouldn't something like this be better for overall size? Monday Squat 3x5 Bench 3x5 Dead 1x5 Press 3x5 Wednesday Squat 3x5 Bench 3x5 Dead 1x5 Row 3x5 Friday Squat 3x5 Bench 3x5 Dead 1x5 Press 3x5 I'm sure someone in the know is going to jump in here and explain why that's the worst idea ever, but I am very curious as to why.
Topshelf Rank: Member Join Date: Feb 2007 Posts: 91

10-21-2007, 06:12 PM	#9 (permalink)
Topshelf Rank: Member Join Date: Feb 2007 Posts: 91	Ha, you're confusing the hell out of me Ross. lol My routine isn't what's listed above, and I should note that it's not a A,B,C, it's and A,B,A,B.... Here's what I'm doing now. Workout A Squat 3x5 Bench 3x5 Dead 1x5 Dips 3x5 Workout B Squat 3x5 Press 3x5 Rows 3x5 Curls 3x5 My thought was why not get rid of the Dips and Curls since I just added those as assistance anyway, and then hit the Big 3 and use the other 2 as alternating assistance moves. If squatting 3 times a week has put on a ton of lower body size, would benching and deads 3 times a week also add a ton of size? Workout A Squat 3x5 Bench 3x5 Dead 1x5 Press 3x5 Workout B Squat 3x5 Bench 3x5 Dead 1x5 Row 3x5
Topshelf Rank: Member Join Date: Feb 2007 Posts: 91

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10-20-2007, 05:42 AM	#2 (permalink)
Jonson Rank: Member Join Date: Sep 2007 Location: Essex Posts: 52 Country:	30lbs in 11 weeks wow! well done! keep it up

10-21-2007, 09:24 AM	#5 (permalink)
iron_worker Rank: Bantamweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 540 Country: Gender:	I am very interested in this as well. I'm on the same program and on about week 6 or 7. My gains are not quite as impressive as yours but I had I had to take a week off in the middle and lost some weight. So I'm up about 8lbs overall. Anyways, I'm starting to come to a point where I can't put up the weight 5lbs 3x a week anymore. The last one I did was 210lbs 3x5 and I failed on the last rep. So I'm wondering if I should start doing a light day on wednesdays (just light squats) or something and then only putting up the weight 2x a week. Would that work? Then you'd have the 2 days on the weekend to recover and 3 days in between mon-fri to recover. Just thinking aloud. Oh yeah, nice work on your progress btw.

10-21-2007, 03:36 PM	#6 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,284 Country: Gender:	I guess my idea was kind of based on what I'm doing right now...which does have a higher frequency. Except that I'm not doing deads mon/wed. And I'm only doing light squats wed...and rows and press are reversed. Because deads & squats on the same day is overkill. And a shoulder press and bench press on the same day are overkill. Also, because bench works triceps and shoulders the most, doing shoulder press on wed is working the same thing bench works...shoulders & triceps. In other words, I guess I am getting it 3 times a week. If you're doing that once a week every other week, does that mean during the in-between weeks you're doing it more than once? You're doing a 5X3 where I'm doing a 5X5, so maybe it has something to do with recovery. I'm waiting for Eric to post...

10-21-2007, 04:55 PM	#7 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,284 Country: Gender:	I guess my idea was kind of based on what I'm doing right now...which does have a higher frequency. Except that I'm not doing deads mon/wed. And I'm only doing light squats wed...and rows and press are reversed. Because deads & squats on the same day is overkill. And a shoulder press and bench press on the same day are overkill. Also, because bench works triceps and shoulders the most, doing shoulder press on wed is working the same thing bench works...shoulders & triceps. In other words, I guess I am getting it 3 times a week. If you're doing that once a week every other week, does that mean during the in-between weeks you're doing it more than once? You're doing a 5X3 where I'm doing a 5X5, so maybe it has something to do with recovery. I'm waiting for Eric to post...

10-21-2007, 04:57 PM	#8 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,284 Country: Gender:	ooops...dropped the computer on a tile floor and it shut off..when it started back up, my editable message was displayed, so I posted without thinking sorry for the double post

10-21-2007, 06:22 PM	#10 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,284 Country: Gender:	Haha I confused myself too. Do you do deads and squats on the same day then? How does that work out for you? I bet that's intense. Ok, I just got unconfused...if that's a word. (I just re-read the posts 3 times) Yeah, I'm still waiting for someone else to inform us..........

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