Thread: DFT 5x5
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Old 08-25-2005, 04:46 AM
Darkhorse Darkhorse is offline
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1) For the accessory exercises, are we basically limiting ourselves to one exercise or how ever many we want? With Needsize's I am use to doing multiple exercises for each muscle group in addition to the 5x5 focus. For example on tricep days would I just pick my favorite tricep exercise or a few different exercises? Same question for the ab workouts.
You could do whatever you want but I don't recommend it. Bill Starr was quoted saying that biceps and triceps exercises are nothing more than "beach work". It's recommended to do 2 or 3x8 at the end of your workout. I do: Monday-3x8 skullcrushers, Wed-3x8 barbell curls (one week), then incline dumbbell curls the next, Friday-3x8 weighted dips slightly leaning forward. Due to the frequency and heavy weight used, you don't necessarily need to, but I like to. My arms are blasted now out of their plateau by only doing the bear minimum of accessory work seen above. If you focus on explosive movements with all compounds (and especially rows) then your arms will grow like mine have. I also superset between accessory and abs because if not then you'll be in the gym forever.
Quote:
2) I know what my current 5x5 limits are because I am currently plateaud on most of my 5x5 exercises. When I am starting this program would you recommend cutting back on my 5x5 max weights to ease into the program or begin at my current 5x5 points?
No. When you find whatever your 1x5 and 5x5 maxes are for which exercises you are doing, then you plan backwards using the spreadsheet. I like 10 pound increments myself. Incline barbell for me. My max for 1x5 is 295 (without a spot). So that will be my goal for week 4. My first workout will be 265 for my 1x5. Now, regarding the pyramid, I like to keep all 5 sets close to my max set.
With this program, nothing is unknown. Before you begin, you will have your whole spreadsheet filled in. That's what I like. However, if you didn't guess the weights right and have trouble doing them in a certain week because you went heavier than you were supposed to, then factor in the same weight for next week and bump back the rest of the weights for that exercise on that spreadsheet. You have got to get all sets and reps.

Regarding breaking out of plateaus. This first run in the program will have you matching all your records for exercises regarding 1x5, 5x5. 3x3 will ramp up your strength nicely. So, after your intensity phase and deload, do whatever you want for a program for 2-3 weeks. I'm doing DFHT. Now, when you come back to doing this 5x5 volume phase again, you will increase every weight used in every week by a small percentage, biet 5 pounds, 10 pds, whatever. So your second run through will have you using heavier weights than you ever had before. Slow steady progress. Two or three cycles down the road and you'll be lifting weights heavier than you thought you could ever do.
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