Quote:
Bill Starr's 5x5, animal mass's version
The 5X5:
Monday:
Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)
Wednesday:
Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)
Friday:
Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)
(sticky posted by 0311)
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*A few questions about this training program:*
- Is this really a program that is set primarily to gain mass? (since it's the "Animal Mass" version)
- What is meant by "low volume" (behind accessory)? How many exercises/reps/sets, and apparently you can choose which exercises. What's the deal here? (What's best?)
- According to this program you train your abs 3 times a week. Suppose I would train my abs on the other 4 (non training-)days at home too, will this get me to that rock hard six-pack faster or is that over-training?
I tried it last week and it feels great, very refreshing since I've been doing pyramid training ever since I started training (i know, i know.. pyramid sucks..).
Any Tips / Advice would appreciated.
