- 01-26-2006, 01:13 AM
- 01-27-2006, 01:41 PM
i like the 5x5,
it hits all muscle groups in order of best bang for your buck,
but i lift because I want to be strong as much as i want to be big.
strength - hypertrophy split,
but i would not do this WO if you were a wuss bcause you squat 3x a week.
some people dont even squat once a month.
(not picking on those that are injured and are not able to squat)
Glenn Pendalays 5X5:
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)
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)
Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)
The idea is simple: pick a weight you can do for 5 sets of 5, and if you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds.
- 01-27-2006, 02:09 PM
I love 5x5, i do it a bit different though
I'll do monday
dumbbell flye 3x10
incline dumbbell 3x10
leg extension 3x10
bent row 5x5
cable row 3x10
lat pulldown 3x10
leg curl 3x10
shoulder press 5x5
lat raise 3x10
if I'm on gear, I do this 3 days in a row, break, repeat.
01-28-2006, 10:04 PM
02-08-2006, 12:53 AM
02-08-2006, 03:21 PM
You should have an "Other" catagory. I take bits and pieces of rutines and combine them to make my own most of the time. Honestly I bet the majority of weight lifters do this and do not go strictly by any of these programs. Some of these programs I feel I'm missing certain bodyparts or they are not getting hit as hard as I would like them. Guess thats probably why I've never totally done any of these programs...maybe someday though who knows?
02-16-2006, 05:50 PM
I like HIT style stuff myself. I used to 20 sets per when i was a kid. Now I like the hit'em and forget'em aspect of HIT type workouts.
02-16-2006, 07:49 PM
05-13-2006, 07:45 PM
05-13-2006, 11:48 PM
Just started trying out TUt for upper body and man is it a lot harder then it looks.
What is you guys tempo and sets look like?
05-20-2006, 05:01 PM
1 exercise per body part, 3 sets of same weight per exercise, 60 seconds between sets. Was doing 2 on 1 off but with all the treadmill, cardio kboxing and MA training I was getting a little exhausted. Switched up to 1 on 1 off for better recovery.
3 sets consist of x8-10, x4-6, x2-4
Chest (Incline DB, dips or hammer strength)
Back width (wide pull ups or narrow grip pulldowns - palms in)
Shoulders (DB press, arnolds or BB military)
Back thickness (T bar rows or narrow low cable rows)
Tri's (Hammer grip skulls or DB seated French press)
Bi's (BB curls or EZ preachers)
Quads (BB squats or leg curls and DB lunges)
Hamm's (SLDL's or leg curls - if leg curls I add hyperextensions or light good mornings for lwr back)
Calf's - nothing Running takes care of them just fine for my tastes.
Some do a mon, wed, fri split with this but I like the 1 on 1 off. If I wasn't so active with cardio stuff I would stick to the 2 on 1 off with the B set first so the bi's are fresh for the isolation work. This way hits all muscles 3x every 8 days for lower volume increased frequency.
Really like the short rest between sets as it keeps the HR elevated nicely. Some opt for longer rest and increased resistance with each set but I have not tried that yet. I like getting in and out quick so I can get to the cardio. FWIW
05-20-2006, 05:04 PM
You should really give this a try LCS..It is awesome, and it truly is alot harder then you would think...This particular program was based on a 5 second negative and explosive positive routine, but in another thread I saw Bobo saying anything over 3 second negative was pointless..
05-20-2006, 05:07 PM
Originally Posted by Mulletsoldier
I thought he said 4 seconds? I still go with 5-6 just to be sure.
05-20-2006, 05:09 PM
05-20-2006, 06:00 PM
Kno weigh are yew gonna fiend sumthing too korreckt mie on bruther!
05-20-2006, 06:09 PM
I shalt hover e'er so ubiquitously upon each of your posts. Until such point where I feel the need to strike..
05-23-2006, 08:29 AM
I have to agree..... I'm in my 2nd week, and this by far has been great.Originally Posted by Mulletsoldier
08-07-2006, 10:19 PM
08-28-2006, 09:27 PM
04-15-2007, 06:01 PM
04-16-2007, 06:25 PM
04-20-2007, 10:10 PM
04-21-2007, 07:15 AM
05-15-2007, 02:02 PM
05-15-2007, 02:03 PM
doing something similar to you bpmartyr....
FULLBODY on M,W,F
INCLINE DB (2X8reps)
BB ROWS (2X8reps)
CG BP (2x8reps)
DB curls (2x8reps)
ARNOLD SH. PRESS (2X8reps)
FRONT SQUAT OR FULL SQUAT (2X8reps)
i am keeping the weight the same throughout my sets , and every week i try to increase the poundage 2.5-5lbs.
I do this same routine on M,W,F....
so far, im loving it. In and out of the gym in <1hr. I dont rest much in between sets since i am only doing 2sets per bodypart..
05-24-2007, 12:55 AM
I use mainly HIT principles, hitting everything once in a 7 to 9 day period, depending on rest needs. My gains just start to diminish after a few weeks of working something more than once a week. I am still natural after all.
05-25-2007, 02:43 PM
I've tried 5x5, Max-OT, among other programs. And I'm mostly through my first HST program. Overall I think HST is the best routine. I'm in the best shape (not necessarily the strongest) and feel the best on this program. I've also seen the best results from HST. Although I must say, 5x5s made me hella strong.
09-12-2007, 01:39 AM
It amuses me that HST emphasizes there low volume per exercise effectiveness, yet you do 10 reps per set, for 2 sets. Do the math thats = 20 reps, so whats is the difference between doing 2 sets of 10 reps and 3 sets of 6-8 reps or 4 sets of 5 reps and I could go on. This just fortifies how over complicated lifting a ****ing weight has become. Ridiculous.
09-12-2007, 01:48 AM
09-12-2007, 04:26 AM
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