More to add. I personally think that this plan is the absolute best. I'm not a fan of pyramids, but if you're slinging alot of weight anyway, just use smaller increments for an insane workout.
Post from Madcow1 @ elitefitness Quote:
*Note that the 1x5 and 5x5 are totally seperate from one another. The 1x5 weight will be higher than the 5x5. An example would be on Monday for bench press I use 315 (1x5) as my targeted weight, on Friday, I might use 275 for my 5x5. Same goes for squats and rows. Deloading and intensity. You can either use the alternate plan Madcow1's quote has on the first page, or keep the 3 times a week frequency, but drop Wednesday squats. He advises the alternate twice a week freq. Quote:
|
This is the beginners version if you haven't been training seriously for a while.
Source post is here:http://www.deepsquatter.com/strengt...es/manrodt4.htm For those unfamiliar with the olympic lifts make the following substitutions: Powerclean = Bent over Rows High Pulls = Deadlift You'll notice the weights are moved in a pyramid fashion as not to overload someone new to this. You'll also notice the absense of loading/deloading periods. This is not a dual factor program, it is a single factor program based on supercompensation (like most BBer programs except that this one is one of the better ones). Single factor is very good for a beginner but not someone who is very accustomed to training. Quote:
|
This is an example of something very different than all the other's. It's called Needsize's 5x5 found at this website: http://www.xtrememass.com/forum/showthread.php?t=159
It's only a one muscle per week frequency using single factor theory. Alot of people have good results on this one as well. This one adhere's to the supercompensation wave like in the diagram. This means to hit your muscles, wait a week to recover, hit them again. This workout is good for people who prefer more volume per bodypart per day than full body routines spreading out the total volume like the others posted. Quote:
|
Types of 5x5's
http://www.t-nation.com/readTopic.do...ydra?id=627517
Good writeup explaining the different ways of going through the 5x5's. Any way uses progressive overload so it doesn't matter. Just as long as you continue to increase the weights used. IMO, I don't see these working for the variations of Bill Starr's 5x5 program. For that I'd stick to what the actual program says to do, whether it be a pyramid or using the same weight for every set. I could see the application working more for single factor 5x5. |
From my experience so far with this program, enjoy the first week, maybe two. Your rest time will be faster between sets and it shouldn't take you long in the gym. However, the last two weeks is fucking hell, and seems to go on forever. Basically everyone should view the first 4 weeks of loading like this:
Week 1: Nice hard workout. No spotter needed. Week 2: Very tough. Week 3: Extremely difficult. Had to try my hardest on every set to hit my reps. Week 4: Insane. No way can I do another week of loading! Thank God for a deload... |
Dfht
Here's a very good article going into the explanation of the exercise selection with DFHT. It also has pictures and links for some of the exercises...
http://bodybuilding.com/fun/core_feb_6.htm |
Nice article. No higher than rock bottom.
|
I'm liking this thread more and more. Good article. this is were I looked for the HST also...
http://www.bodybuilding.com/fun/hst.htm keep it coming.. I'm going to start my HST 5x5 and 2HT at the start of Sept. which will be the end of my cut cycle.. |
When you start definately post what you think here. Elitefitness.com has a thread that has somewhere around 50 pgs. of experiences. Hopefully we can start one here.
|
my god guys, there is just an amazing amount of info in this thread. I can share my personal exsperience with using 5x5 routines. Of course this was back in the day, and I didnt utilize any Dual Factor training, it was old school one muscle group a day, five day a week training ... before I knew better hahaha.
I pushed my max bench up from 215 x 1, to 315 x 2 in under a years time. like i said, this was back in the day (freshman yr in college) when things like bench mattered to me. I would love to try out some of these aproaches to 5x5, but I just started my HST cycle on monday, and my last two weeks will be as 0311 said earlier 2x5, ect ect. With all these programs, how do you purpose to pick one 0311? |
All times are GMT -8. The time now is 12:09 PM. |
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.