05-14-2003, 02:55 PM #1
Mods and vets, need some sound advice
I recently started my cutting doet, a low-carb diet with one carb up day. I have been using a low volume with 6-8 reps for a few months, In conjunction with my last cycle (6 week bulker i squeezed in) i had great success. I was gonna continue with this type of workout, and then do some power training after my summer cycle is over (start next week). However, I am not sure if i should try a 5x5 approach to training now, or if I should wait till after i am done dieting for the summer and start bulking again. Any advice here? thanks.
05-14-2003, 08:09 PM #2
Bro Im not a mod but I can answer this for you .If you are going to do a bill starr type routine you better wait until you are off your diet .That work out is very taxing to your body and you are going to need alot of food and rest to make it work Peace
05-16-2003, 05:47 PM #3
I did a 5x5 last summer and got great results, Incredible pumps from puttin up heavy weight.
05-16-2003, 06:28 PM #4
yeah true that Im on it now (sorta) Kinda changed somethings but almost the same thing .Iam eating my as$ off and geting alot of rest .I like this routine alot My lifts are all going up big time peace
05-16-2003, 06:30 PM #5
I don't quite understand what your goals are. If I am understanding you correctly, you are wanting to bulk?
I don't know how to say this, but do a routine that works for you. If you train long enough you know what works for your muscle growth and body type. I have never done, the 5x5 routine, not exactly sure what it is. I usually do an over all routine 5-6 days a week. If you are looking to bulk, up your weight, do less reps heavier weights, up your calories about 2K-4k a day, depending on your current body weight. Eat about 1.5-2 grams protein per lean body weight, and about 1-3 grams of carbs, per body weight. Fat keep about .25-.5 grams per day per body weight.
Again excuse my ignorance, but I read your thread twice and not exactly sure what you are wanting us to tell you my friend.
05-16-2003, 06:49 PM #6
Again excuse my ignorance, but I read your thread twice and not exactly sure what you are wanting us to tell you my friend. [/B][/QUOTE
] Hes wanting to do the 5x5 routine but is dieting as of now and was wondering if he should wait until he is done with his diet before starting the program .The Bill Starr Power Routine This is one of a few 5x5 routines out there.
When I was a freshman in college, Bill Starr gave me this routine to follow. It was designed for off-season football and general strength training. In the first 16 weeks I was on it, I added about 35 pounds of bodyweight, and took my total from a paltry 600 to over 950. Of course, I was also on the dorm’s prepaid meal plan, and ate like it was going out of style. Plus, I only had four classes that semester, so I spent lots of time sleeping.
Monday – Heavy Day Wednesday – Light Day Friday - Medium
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each
On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…
On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.
On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
Deadlifts, or Speed Deadlifts can be substituted with Powercleans if you so desire. Powercleans are pretty popular among football players for working on explosiveness. They are not as specific for the powerlifter, but they can add strength to your traps and shoulders as well as thicken up your back. They can also improve speed-strength.
I always trained with three to five guys on a single bar. The rest time between sets was helpful for making an all out assault on that top set. I also used no gear except a belt, which we used only for squats and powercleans. Some guys used grip straps on powercleans or high pulls when attempting heavy 5’s and 3’s.
The dips, bi’s and tri’s are what Bill called “Beach Work,” in that they tend to have a bigger cosmetic effect than squats or deads. The scheme for these varied by need and based on what I thought my weaknesses were. I went very heavy on the dips, for sets of 5, to help build up my triceps. Other guys did closegrips, or even added in some rowing movements for the lats. No matter what you pick, try and move quickly though this stuff, like one minute rests max.
Some research shows that full body workouts tend to stimulate more hormone production than isolation workouts.
Focus on the big three can help with developing good exercise technique for the beginner, and the weekly goal setting from Friday to Monday helps keep you motivated.
The program is relatively simple, and easy to follow. If you can figure out how to pick your weights, then this can be a very effective program. By starting out with less than max poundage, you can work on form, and build good habits as you increase the weight. You also choose weight week-to-week by feel, instead of calculating reps and sets way in advance.
Last edited by cdog; 05-16-2003 at 06:51 PM.
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