Rephrase: WHICH 5x5 for an ectomorph?

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    Rephrase: WHICH 5x5 for an ectomorph?


    I'll be finishing up my workout program soon, and am looking to turn to a 5x5 program. The only question is...which one?

    I was thinking of doing Madcows intermediate program...but maybe this is too advanced or will over-work me? I'm 207 pounds now at 6'3 and have been working out for 5 years (properly for maybe a year).

    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)

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    its not particularly overtraining. though 5x5 is a program that is designed to make you stronger, not necessarily bigger. of course when you get stronger, you naturally get a bit bigger, and vice versa, when you get bigger, you do get a little stronger.

    with 5x5 the focus is on strength. if strength is your goal, this program will treat you very well. remember to go in light - the first week is the hardest to recover from.
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    Wow, i really like this program man. I think this will give you a good base to start from as far as putting on size goes. This is more geared to strength and not body composition, but it will surely benefit your overall physique in the long run. Many successfull bbers start off power lifting and doing serious compound lifting such as this.
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    Bah thanks for the replys guys! Little disappointed though. After much searching, I really can't seem to find anything geared specifically for hypertrophy training for an ECTOMORPH (except the one I'm currently using).

    Any tips?
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    you could try :

    The Ectomorph Workout

    or look up west side for skinny bastards, which is also in that link

    that's all i got brotha. either choice you make, you won't be disappointed
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    Talking


    Quote Originally Posted by suncloud View Post
    you could try :

    The Ectomorph Workout

    or look up west side for skinny bastards, which is also in that link

    that's all i got brotha. either choice you make, you won't be disappointed
    You must spread some Reputation around before giving it to suncloud again.

    Always a lot of help as usual. I did look into both of those workouts, but check this one out by Ian King:

    I saw Ian King refer to this as a great workout for the hardgaining type. It was posted around 2002 but it looks like a good solid workout. It might be a good routine to follow for the hardgainer type untill M. Mejia's hardgainer book comes out.

    http://www.t- nation.com/findArticle.do;jses sionid=3DF0876D9021D1388862306 EAF2A5CE0.ramuh?article=227bul k

    Day 1

    A-1. Back Squat (Medium bar height on shoulder, medium stance, medium grip on bar)

    Warm up: 1 x 20, 1 x 10

    Work set: 2 x 20

    Speed: 311

    Rest Period: Supersetted with pullover described below

    Notes: Use the breathing squat technique*

    A-2. Lying Bar Pullover (Bent arm, dumbbells also an option)

    Warm up: 1 x 20, 1 x 10

    Work set: 2 x 20

    Speed: 311

    Rest Period: 5-10 minutes (whatever it takes)

    Notes: Use the breathing technique as in the squat
    B. Dynamic Lunges

    Warm up: 1 x 10

    Work set: 1-2 x 20 (10 per leg)

    Speed: 10X

    Rest Period: 3-5 minutes (whatever it takes)

    C. Single Leg Squat (Hold vertical frame, other leg out in front)

    Warm up: nil

    Work set:1 x max reps

    Speed: 311


    Workout 2

    A-1. Bench Press (Medium grip on bar, feet down, bar to mid-chest, mild arch, use cambered bar if available)

    Warm up: 1 x 10, 1 x 8

    Work set: 2 x 5-6, 1 x 10-12, 1 x 15-20

    Speed: 311

    Rest Period: Take 3 minutes, then do a set of rows
    A-2. Bent Over Row (Medium grip on bar, palms down)

    Warm up: 1 x 10, 1 x 8

    Work set: 2 x 5-6, 1 x 10-12, 1 x 15-20

    Speed: 311

    Rest Period: Take 3 minutes, then do a set of bench press

    B. Dips (On parallel bars)

    Warm up: 1 x 6 (bodyweight dip if using loaded dips in work sets; otherwise bench dips for warm-up)

    Work set: 2 x 5-6, 1 x 6-8, 1 x 15-20

    Speed: 311

    Rest Period: 3 minutes

    Notes: Hopefully, use additional load in at least the 2 x 5-6 work sets; maybe use the bench dips for the 15-20 rep set, depending on your strengths!




    Workout 3

    A. Deadlift (Medium grip on bar)

    Warm up: 1 x 10, 1 x 10

    Work set: 2 x 10, 1 x 20

    Speed: 311

    Rest Period: Strict 3 minutes

    Notes: Use the breathing squat technique




    B. Lower Back Combo

    1. Good morning (rounded back)

    2. Stiff legged deadlift (chest up/flat back)

    3. Stiff legged, Rounded Back Deadlift (same as number 2, but the back is rounded)

    Warm up: 1 x 6 + 1 x 6 + 1 x 6

    Work set: 1 x 6 + 1 x 6 + 1 x 6

    Speed: 311

    Rest Period: 10 seconds only between sets; 2-3 minutes between warm up and work set




    C. King Deadlift (Single leg stiff legged deadlift, bodyweight only)

    Warm up: nil

    Work set:1 x max reps

    Speed: 311


    Workout 4

    A-1. Shoulder Press (Wide grip on bar, seated, behind neck)

    Warm up: 1 x 10, 1 x 8

    Work set: 2 x 5-6, 1 x 10-12, 1 x 15-20

    Speed: 311

    Rest Period: Take 3 minutes, then do a set of chin-ups
    A-2. Chin Ups (Medium grip)

    Warm up: 1 x 10, 1 x 8 (using lat pulldown)

    Work set: 2 x 5-6, 1 x 10-12, 1 x 15-20

    Speed: 311

    Rest Period: Take 3 minutes, then do a set of bench press

    Notes: Hopefully use external load in at least the 2 x 5-6 work sets; maybe use the lat pulldown bar for the 15-20 rep set.




    B. Barbell Biceps Curls (Straight bar, standing, medium grip)

    Warm up: 1 x 10

    Work set: 1 x 6-8, 1 x 15-20

    Speed: 311

    Rest Period: 3 minutes

    This is likely what I will be doing.
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