Frankie NY's Mass Building Program

Yer that looks same as mine other than i do dumbell flat bench and wide grip chins. U find ur bi's growing ok ?

Yeah my bis do grow on this routine...sometimes I switch [font="verdana, geneva, arial, helvetica, sans-serif; -webkit-border-horizontal-spacing: 1px; -webkit-border-vertical-spacing: 1px; "]Close Grip underhand Chinups for Barbell Curls or even Hammer Curls.


I wanted to give dumbell flat bench a try but cant since I train at home and my dumbells are too light. 

lol yer down gym the barbell is only 50kg but dumbells go up to 50kg. Got smith machine but i prefer free weight!!!

DAY 3 – LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)

How do you make hanging leg raises weighted?
Ankle weights?

hey frankie
total newbie question here, just started this routine yesterday,,,like it a lot...was feeling light headed after deadlifts and slightly dizzy...is this normal?

going to give this a short for the next 12 weeks :) need something to keep me motivated

rufs


hey frankie
total newbie question here, just started this routine yesterday,,,like it a lot...was feeling light headed after deadlifts and slightly dizzy...is this normal?

haha ye thats normal as with squats :)
 really take it out of you

Started doing this routine this week... did my first day yesterday Flat BB press 5x5, Incline Dumbells 5x5, Shoulder presses DB 5x5 and narrow grip bench 5x5.

Day 2 today and doing back and bi's, do you guys do chins or BB curls for biceps?

Height - 5'10
BW - 93kg

i do bb curls, then chins afterwards...not many though as i'm usually shot by then.

so should i be doing just three exercises each training day?

Im going to be starting this, this week... however for the next 12 weeks due to work commitments i can only train Tues - Wed- Thur or some weeks Tues, Wed and Fri..
 
If I train consecutive days how much of a negative effect will this have? I was thinking of doing Push, Legs, Pull, to have a rest between upper body days, would that be ok?

What rest period between sets is best with this routine?

I would do Pull Push Legs, so your deads and squats are as far apart as possible. I'm currently doing 4 day split but thinking about swapping to this, or a variation of, in the next few months.

Started this routine today alongside a bulking diet , I hope to make some gains. I must say when I looked at it I thought it looked quite easy....anyhow when I carried it out I was s......ed lol
 
Here is how it went
 
deadlifts 60,80,90,90,1oo kilos
dbell rows 36,42,48,50,50, kilos
bbell curls  20,20,20,25,25
 
Quite enjoyed it,hope to grow some strength along the way...
 
 

Here is how it went
 
deadlifts 60,80,90,90,1oo kilos
dbell rows 36,42,48,50,50, kilos
bbell curls  20,20,20,25,25

With this routine 5x5 should be with the same weight each set.  Not increasing the weight with each set.  Generally you use a weight which is about your 8-10 rep max for each exercise.

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Jazz

Here is how it went

deadlifts 60,80,90,90,1oo kilos
dbell rows 36,42,48,50,50, kilos
bbell curls  20,20,20,25,25

With this routine 5x5 should be with the same weight each set.  Not increasing the weight with each set.  Generally you use a weight which is about your 8-10 rep max for each exercise.

Really ! Jazz thanks for pointing that out ...so I guess what were saying is that for example the deadlift should of been 5x5 @ 80 kilo etc etc.......?

When I did this routine and others.  I always find that a weight I can do 10 reps with is spot on for 5x5.

It's best to start off light and get the reps then add 2.5 kg (sometimes 5 kg if really light) each week.

Much more motivating to add weight than to not make the reps and reduce it.

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awesome routine, looking to get back into this.

though frankie never based his routines through science, there is a reputable mma strength and conditioning coach by the name of Joel Jameison who back's up his methods through experience and science and oddly enough reading into his methods, he's got one similar to frankie's and by breaking it down to how it works whether you want to gain mass or strength/ or both it's no wonder why frankie's routine works

one thing though i've added in is active recovery between exercises, 5-10mins of light cardio to help speed up recovery. you could even get 30minutes of cardio done this way

MrNatural


awesome routine, looking to get back into this.

though frankie never based his routines through science, there is a reputable mma strength and conditioning coach by the name of Joel Jameison who back's up his methods through experience and science and oddly enough reading into his methods, he's got one similar to frankie's and by breaking it down to how it works whether you want to gain mass or strength/ or both it's no wonder why frankie's routine works

one thing though i've added in is active recovery between exercises, 5-10mins of light cardio to help speed up recovery. you could even get 30minutes of cardio done this way

ROFL, of course he didn't base it on science, he nicked it lol.

A fully paid up spokesperson for Big Oil and board member for the illuminati, posting from a tropical tax haven.  Caution: Posts may not have any moral content.

Wheels

MrNatural


awesome routine, looking to get back into this.

though frankie never based his routines through science, there is a reputable mma strength and conditioning coach by the name of Joel Jameison who back's up his methods through experience and science and oddly enough reading into his methods, he's got one similar to frankie's and by breaking it down to how it works whether you want to gain mass or strength/ or both it's no wonder why frankie's routine works

one thing though i've added in is active recovery between exercises, 5-10mins of light cardio to help speed up recovery. you could even get 30minutes of cardio done this way

ROFL, of course he didn't base it on science, he nicked it lol.

well unless your saying he just got a variation of rippetoe or bill star but 20 years is a long time lol......
 
btw, what upsets me is frankie hasn't posted routines for intermediates or advanced lifters.
 
nevertheless, this routine is good base to keep year around

Any reason why I cant give this routine to a friend of mine new to weights?

MrNatural

well unless your saying he just got a variation of rippetoe or bill star but 20 years is a long time lol......
 
btw, what upsets me is frankie hasn't posted routines for intermediates or advanced lifters.
 
nevertheless, this routine is good base to keep year around

Rippetoe was taught by Bill Starr and there is little difference between the two.  Starr just nicked it from Bill Pearl.  Who nicked it from Reg Park.  And it's not a variation in any meaningful sense.

http://www.t-nation.com/a.../reg_parks_5x5_program

A fully paid up spokesperson for Big Oil and board member for the illuminati, posting from a tropical tax haven.  Caution: Posts may not have any moral content.

Wheels

MrNatural

well unless your saying he just got a variation of rippetoe or bill star but 20 years is a long time lol......

btw, what upsets me is frankie hasn't posted routines for intermediates or advanced lifters.

nevertheless, this routine is good base to keep year around

Rippetoe was taught by Bill Starr and there is little difference between the two.  Starr just nicked it from Bill Pearl.  Who nicked it from Reg Park.  And it's not a variation in any meaningful sense.

http://www.t-nation.com/article/bodybuilding/reg_parks_5x5_program

interesting, i guess that can go for any other routine out there, getting nicked by right after the other

loving this routine
been doing it for 3 weeks now ,getting great gains each week in strengh and size

bloody hard work though

hard work~results

Hello Guys.
i just found this workout.... about 7 years to late imo but hey....
i would love to try it since Sarting strenght is not working anymore.
i saw that Frankie NY adviced 5x5 and for the hard, hard gainers 5x3.
did he mean 5x3 or was it just an error in typing and he ment 3x5 as rippetoe..?
can someone clear this out?

Regards!

All Frankie NY Posts on this Forum are summarized on this Blog:
 
http://www.5x5workout.net/
 
Regards Edurne

Im now on week 5 in this routine and making gains in weight and strength but one thing Im wandering is how to warm up for each exercise? light weights of the same exercise first? Or some cardio before hand?

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Sorry no worries found the answer to warming up on the link above my previous post from edurne.

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hey frankie, just started this routine today.  would like to say thanks for taking the time to reply to everyone in this thread.  it has answered a lot of my questions.
 
i shall let you all know how it works out for me!
 

hey great post, this is a good routine

 - Tom
SupplementReviews.com

Think I've just found the holy grail, thank you!!

Hi Frankie,
 
Ive read through this thread and its given me some fantastic advice. I am currently embarking on a number of triathalons this year and so i have a big need for cardio: you do mention that cardio is very important and to do it on the rest days. Can i get away with your routine on Monday, Wednesday, Friday - and a 30KM bike, 5KM run and 30 Minute swim on Tuesday and Thursday? With resting on Sat + Sun?
 
Many Thanks,
 

If you try to do both, your performance in both activites may suffer.  If you must then you need to up the cals and rest.  Triathlons and mass building are completely opposite activites.

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Hi all
 
at the moment i have access to a barbell and weights at home but unfortunately no bench and little height room. The pull day is sorted i can do this no problems and I used a make shift bench just for the push work out today, but replaced barbell shoulder press for military press with a clean to get it up.
 
I can get to the gym one day a week so was wondering if anyone had any thoughts on me doing the below.

Gym day
Flat Barbell Bench Press
Close Grip Bench Press
Back Squats

At home
Barbell Military Presses
Barbell Stiff Leg Deadlifts
Weighted Crunches (3x12)
 
Thanks