Frankie NY's Mass Building Program

 a homy whats a barbell or a dumbel row
 

I Love this guy, after all these years i have read his first post on this thread and it re-energised my will to train again! I remember the hoo haa when he first came about here but to be honest even today from what i read in his post, the mans talking sense. I used 5*5 or FrankieNYs routine religously and my lifts progressed and i was growing more consistently. I havent been able to train in years but reading this again has just lit up this fire inside me again!

 
gonna start this workout on monday
 
Deadlifts 5x5
Barbell Rows 5x5
Barbell Curls 5x5

DAY 2 – PUSH 

Flat Barbell  5x5
Dumbbell Shoulder Presses  5x5
Tricep Dips 5x5

DAY 3 – LEGS

Front Squats 5x5
Barbell Stiff Leg Deadlifts 5x5
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)
would this be fine? 5x5 monday-wednesday-friday
 
thx jamie

I am on this routine as well, just started back up after a few years out...I warm up with just the bar in most excercises and then a little bit of weight for warm ups before the big 5x5

I just did my pull day on saturday..I am well charged up!

Ironhead

hello all iv been looking at this program and looks pretty good but i cant seem to get a straight answer.
What is the full routine and were the hell can i find it

Its just above your post. Just type in frankie ny 5 x 5 in google and you will get it.

Some people should try the stronglifts routine. Just type in stronglifts in google and have a look, you get a spread sheet too lol.

Does anybody know something about Franky_NY (I always liked his post a lot)? I understand he is not active at muscle talk any more, but does anybody know if he is in another forum or so?? 
  
Regards, edurne

R.I.P Frankie N.Y

how would this be adjusted for a user of steroids?

hi i just started doing this today i was only in the gym for like 20 mins is that ok?? seemed a bit short lol

Does seem short.  How heavy was the weight ?

Did you just get the reps in or felt you could have lifted more in the last set ?

You will find as you increase the weights you might have to rest for 5 mins in the last few sets of squats or deadlifts.

5x5  1 set probably takes 30 secs so 2.5 mins for 5 sets,  Rest say 2-3 mins between sets so 10-15 mins

So thats about 12-15 mins for each exercise + include some warm-up and cool-down.  So probably should take about 45-55 mins to do all exercises.

it was at max weight i could lift on all lifts. maybe coz im trying to get technique.

i felt i could of done more on the last set.

i didnt really warm up that much as my job involves lifting and climbing. so body tends to be rdy to go maybe i could do some warming up and cooling down!!

it was at max weight i could lift on all lifts

Are you lifting with the same weight each set ?

When I did this routine I found a weight that was my 10 RM was good starting point for each exercise. Although some people may recover better between sets...

I'm sure as the weight gets heavier you'll find it takes longer.

ashmule


hi i just started doing this today i was only in the gym for like 20 mins is that ok?? seemed a bit short lol

Wow. my routine is pretty much based on this and im lucky if im done in an hour, a warm up set + 5 x 5 seems to take forever and im knakered at the end.

i was thinking as weight gets heavier will take longer. it was only pull day. seemed quick as like i said technique on deadlifts is essential first then put the weights up!?

But i def felt it with deads wide chins and hammers. next monday will be the test as ill prob up the weight by a bit as i reckon i have technique now!lol

thx for help jazz

This routine is great...I have been on it 3 times totall (from 3-6 months at a time). Everytime Im on it I get great results in size and strenght. You do have to eat a lot for good recovery and the workouts will take around 40-50 minutes each when you get to the right weight for you. When weights get heavier you will need to rest 2-3 minutes between reps on deadlifts, squats, bench presses. I try to rest 2 minutes between each rep on every exercise since I do give it my all.

one more thing....DONT ADD ANY MORE EXERCISES/MOVEMENTS TO THE ROUTINE. Trust me..if you are working hard enought, your muscles are getting bashed and adding anymore movements will only hurt results do to overtraining. I learned this the hard way since I was adding dips to my press day...making it bench press, shoulder press, close grip bench press and dips. So I was doing 4 movements instead of 3 and GUESS WHAT?? My chest was falling behind, not getting stronger nor bigger. And my chest had always been the most benefited muscle the previous times I had done this routine (last time was 3 years ago). I was amazed to see my chest results falling behind all the other muscles since that had never happened before but then I started to think 'what did I do different all those other time?' the answer was obvious..... only the 3 basic movements instead of 4. As soon as I removed the 4th exercise I started to gain strength and size once again. I know sometimes 3 movements seem like not enough and its really tempting to add 1 extra to the routine but trust me....if you are following the routine down to the bone you wont need anything else, adding anything extra can just hinder results.

Im just posting this because I noticed my last post was #999 and wanted to say, I'm the 1000th post. Long live this routine...has always given me great results and I have recommended it to lots of friends. 

lol yer i was tempted to add more to it but today on the chest day it took bit longer was 40 mins not 20..

what are u doing on the push pull and legs mate?

Dont add anything mate..just make sure you are working at high intensity. Right now im sticking to:

Flat Barbell Bench Press
Standing barbell Shoulder press
Flat barbell Close Grip Bench Press

Deadlifts
Bent over Barbell Row
Close Grip underhand Chinups

Back Squats
StiffLegged Deadlifts
Calf Raises 3x20
ab work (various)