5x5 vs cluster training
- 03-31-2011, 04:18 PM
5x5 vs cluster training
I was reading on both recently, and was wondering about them.
I was thinking of using a cluster training style with the Blood and Guts routine from Dorian Yates, or Bill Starr's Madcow 5x5.
Which would be better for strength? size?
I'm just looking at different options of training style and I'm leaning toward the cluster because an 8x3 of 85% max would push adaptation quite a bit.
thoughts? comments? concerns?
I would post the links but I don't have the post count yet..
- 04-01-2011, 09:24 AM
Your post count is better than mine, lol!
I can only comment on Starr's 5x5 - it will get you big if you can eat enough to keep pushing heavier weights. The funny thing is that the more you squat the bigger the entire body gets...there are not that many small guys that squat big weights!!
- 04-01-2011, 02:49 PM
what about using starr's lift plan but with a cluster training set scheme?
04-02-2011, 02:32 AM
04-02-2011, 04:23 PM
My biggest worry is that the doc thinks I have a lower abdominal wall strain.. so I've been staying away from squats/deadlifts because I get a shooting pain followed by burning hot pain in my lower left abs from it.. they checked for a hernia, but it's not.. he recommended I try to do those lifts, but just nurse it.. so the gains may be lessened..
04-02-2011, 04:50 PM
04-02-2011, 10:01 PM
I sampled some cluster training with some of my regular training, i believe the idea is your doing a sub maximal heavy lift for severl rest pause sets, it gave a good pump but burned out my cns pretty bad. I dont think that helps but its my personal experience
04-03-2011, 02:39 PM
This semester I worked up a little bit extra every week and now I'm doing working out with 225.
If your abs allow you to, just work your way up a little faster to where you can do 5x5. I wouldnt shy away from those lifts if you can help it, they are pretty important, even if you are doing a lighter weight
04-04-2011, 10:20 PM
well I have decided on the 5x5 training.. but I'm worried due to the lack of heavy weights on my key lifts that I won't gain much.. what should I do to be sure??... perhaps the blood and guts with a different rep scheme thrown in might be better?.. and doing squats/deads on Mon/Wed/Fri until I get my strain taken care of?.. thoughts??.. I really need some feedback.. I'm not used to being injured and trying to nurse.. and all isolation doesn't do as much for mass it seems..
04-04-2011, 11:03 PM
talk about analyzing things
try not doing the lifts that will injure you
Sub deads with goodmornings, heavy hypers, barbell rows
Sub squats with hack squats, pause squats, front squats
04-04-2011, 11:07 PM
04-04-2011, 11:12 PM
Just do one of the supplemental lifts in place of the main lift and still work in the squats and deads but light? i dont see the problem here
Im sure you can squeeze some light feeler sets of squats and deads in a 5x5 with heavy replacements for gains.
04-05-2011, 12:45 PM
04-05-2011, 12:52 PM
04-05-2011, 01:17 PM
04-05-2011, 01:55 PM
Suggest some high rep walking lunges, single leg leg presses, high rep rdl, or some light bulgarian split squats to pre-exhast. Since these will have a better carrier over to his squats. also make sure he properly warms up his hams since they stabalize the knee joint.
04-05-2011, 04:03 PM
Maybe for deadlifts try romanian deadlifts, where you dont really use your legs and you use much less weight then in a normal deadlift. that way you can build those core muscles and maybe attune them to supporting the weight.
Or you can do sumo deadlifts where it focuses the weight more on your legs instead of your core.
Figure out something you can do that works those muscles without feeling that pain you've described. once you figure out what you can do that doesnt hurt, maybe add weight in whatever that is until that pain goes away in your compound lifts
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