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5x5 vs 5/4/3/2/1

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robert123
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2014/10/08 11:16:38 (permalink)

5x5 vs 5/4/3/2/1

hi guys
 
over the last 7 months i was on a lean bulk and now in the last 2/3 weeks changed my diet towards cutting slightly. I have been following the frankie 5*5 routine slightly modified and across 4 days.
 
This week I have to work at home due to a training course running from 2pm - 10pm so I had only an hour break yesterday instead of doing 5x5 i gave 5,4,3,2,1 a go. I increased the weight from 3 reps down to 1 with a 30/40 second rest break inbetween sets.
 
Normally i take a minute or so rest inbetween sets at 5*5 but this normally ends in the work out taking around an hour, where as 5 - 1 took about 35 mins.
 
What does the 5 - 1 routine with sets at a higher intensity, with slightly more weight for the last 3 sets offer incomparison to the 5*5? - i like the idea of changing up and also the "quickness and intensity" of the work out really help with focus. 
 
Normally i do 30/40 mins cardio after as well.
 
Thanks
#1

3 Replies Related Threads

    dao1
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    Re: 5x5 vs 5/4/3/2/1 2014/10/08 12:28:08 (permalink)
    Hi mate
     
    sorry for not adding any info regarding you question but I have one for you.
     
    I've been looking into the Frankie  5*5 routine and thinking about giving it ago.
     
    To me the layout seems a bit misleading and I haven't found anyone who can answer my question. seen as though you are currently on it maybe you may be able to help me.
     
    does the comma after each exercise mean do this aswell ? or do you just pick one exercise from the list as I've noticed it says "or" aswell as comma
     
    for example
     
    flat bench, incline bench or Cable crossovers ?
     
    I know this isn't on the programme just an example as to what i need to know.
     
    would I do "flat bench and then choose between incline "or" Cable crossovers ?
     
    regards
     
    dao1
    #2
    robert123
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    Re: 5x5 vs 5/4/3/2/1 2014/10/08 14:48:32 (permalink)
    its typically 3 exercises so you pick one for the target area i.e flat bench for bench, close grip bench press for tricep. i remember there was a slightly modified version but look for hte thread started by Frankie NY on here it answers alot of questions.
     
    over time i modified it slightly so that i would do for instance, flat bench, close grip bench, squats, leg press and then tricep pull downs. at the moment ive changed it somewhat more so i do.
     
    d1 - deadlift, barbell curl, dumbbell hammer curl 
    d2 - floor bench press, floor close grip bench press, tricep dumbbell kickback 
    d3 - overhead push n press, bent over row, barbell returns 
    d4 - clean and front squat. 
     
    im combining this with 3/4 cardio sessions (normally after sessions d1,d2,d3) none on d4, then one cardio on its own normally sunday.
    #3
    robert123
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    Re: 5x5 vs 5/4/3/2/1 2014/10/22 13:47:50 (permalink)
    just an update on this ive managed to hit PB's on most of my exercises in the 3, 2 and 1 sets. Some only in the 2 and 1 set.
     
    i think i will keep with this for another 6 weeks then look to switch in the new year.
    #4
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