5x5 relies on full body workouts using mainly compound movements and little to no islations. for example, with madcows 5x5, you do squat ->bench->pendlay row all in the same day. then squat->overhead press->deadlift on the next workout day. its very compound oriented. the trick to it is eating a truck load of food every day
This is the new program I'm gonna follow with rest days between days what do you guys think?
Bench press: 5x5
Incline DB press: 3x6-10
Military, seated or standing: 5x5
dips or skull crushers: 4x6-8
Wide pullups: 4x6-8, if you can do 8 reps for all sets, add weight for last 2
Bent over rows: 4x6
BB curls: 4x6-8
leg press: 3x6-10
glute-ham raise or stiff leg dead: 4x6-10
Standing calf raise, DC style: 1 set, a weight you can handle for 10-12 reps. Squeeze to top, lower SLOWLY, hold in stretched position for 10-15 seconds, repeat for 12 reps.
i like it a lot more thanthe first post. id say go with standing bb press for the shoulder press. its easier to move up in once you learn the form, and you can evolve it into the push press when u get really heavy
You can always cycle through the assistance exercises. Don't neglect uni-lateral work either
Not sure where you got the idea that you cannot work mostly compound lifts, (and in fact chest and shoulders are 2 of the body's rather smaller muscle groups, compared to the larger hips, back and legs) but that is how you build the body to higher work levels, mass and strength.
It is also my opinion, to do most of one's work, standing ie: keeping the spine and hips and legs loaded. Years ago, I found out I was doing the vast majority of my W/O's sitting or laying. Now almost all my work is done standing. Just sayin'