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Another Mass Building Program from Frankie NY

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Five_Magics
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RE: Another Mass Building Program from Frankie NY 2004/04/08 19:43:36 (permalink)
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quote:
Originally posted by Frankie NY

ap:

I like 5x5 better than 3x5 for hypertrophy. I think 3x5 is better for pure strength training. That being said, if you are eating well, you can gain size doing 3x5.



Is there any specific reason for 5x5 being better for hypertrophy? Personally I have found 3x5 to be better for strength and mass.
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/04/09 06:12:18 (permalink)
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Five_Magics:

Just based on personal experience. If you feel 3x5 is more effective for you, that's great! Tear it up!
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/04/12 04:47:22 (permalink)
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quote:
Originally posted by Baxter

Hey Frankie. I've got several questions about your routine, hopefully we can talk so I can know more about if it's right for me.


All of your questions are answered here http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=57310.
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/04/13 07:03:31 (permalink)
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quote:
Originally posted by Baxter

My question is, how am I supposed to grow on this workout?
It seems like either 1) the load is too light/easy or 2) the workouts will get very repititve, boring, and thus allow the body to adapt and not grow.


I have never heard anyone say that 5x5 is too easy or too light. If it is, then you are doing it incorrectly. You should be absolutely wasted at the end of your sessions. 5x5 is so taxing that some guys can't even finish all 3 or 4 exercises. On squat day, sometimes I only do squats and stop because I've used up all my energy.

The body grows best from lifting progressively heavier weights in the 5-6 rep range while consuming a slight calorie surplus. Most people I train find that they can make gains with the same exercises for 8 to 12 weeks before needing to change them.

quote:

I've been lifting for a while with no results, how is doing a lighet workout over and over going to be better?


Once again, I am baffled as to where you got the idea that 5x5 is a "lighter" workout. Maybe you read another thread and got it confused with this one???
blacklab
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RE: Another Mass Building Program from Frankie NY 2004/04/13 14:19:46 (permalink)
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hey frankie .. just switched from the three day / 5x5 split to the two day. As per the original post, I'm using 5x5 but with three work sets. My question is, why not 5 work sets? While three was definitely challenging, I felt like I could do more at the end of the session, but didn't want to increase weight for fear of using bad form. I feel like 5 work sets with the same weight might do the trick.
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/04/13 15:49:40 (permalink)
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blacklab:

Because you want to keep the weightlifting portion of your workouts to 60 minutes or less.
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/04/13 20:47:21 (permalink)
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Baxter:

A lack of soreness or tiredness doesn't mean that you didn't have an effective workout. Soreness is no indicator of muscle growth. Don't use that as you guide.

I would leave 72 hours before workouts on the 2 day split routine. If you have the time, the 3 day split routine I recommend would probably be better for you.

If you got 5 reps on all 3 work sets, then yes, increase the weights 5 pounds.
blacklab
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RE: Another Mass Building Program from Frankie NY 2004/04/13 22:19:02 (permalink)
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frankie, out of curiosity why might the three day split be better for Baxter? i ask because it seems like we're having the same dilemma. i switched to the two day for variety, but not sure if it was the right choice either.
Frankie NY
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RE: Another Mass Building Program from Frankie NY 2004/04/13 23:41:49 (permalink)
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blacklab:

The only reason that I said that Baxter might want to consider a 3 day split was because he seemed concerned about not working out enough. I think 3 day splits are fine. I think 2 day splits are fine. As to which one is better for you, only you can answer that question through experimentation.

Which one gives you better results? Which allows you to recover better and faster? Which one do you prefer psychologically? Which one works better with your work or school schedule?
Wormdoggy
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RE: Another Mass Building Program from Frankie NY 2004/04/14 00:21:20 (permalink)
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Frankie, I very much enjoyed the 5x5 routines and I will be at it still for some time, however, may main goal/concern right now is to get lean. That is, lose fat %.

I wanted to see if it would be possible to cycle your routine, that is, do the 5x5 routine one week with high intensity and then cardio only the second week and then back to your routine the following week and so on? It's hard for me right now to do cardio and weights within the same week due to my business schedule.

Just wanted to see what your thoughts are in this. I have made great gains fom your routine and would hate to lose it.

Thanks
blacklab
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RE: Another Mass Building Program from Frankie NY 2004/04/14 14:28:29 (permalink)
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gotcha frankie ... makes sense. thanks again. after hitting the gym last night, it seems that the two day split is a welcome change for my muscles after the three day.
Dodgyfeas
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RE: Another Mass Building Program from Frankie NY 2004/04/14 20:41:36 (permalink)
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2 Questions if that OK?

When performing Barbell or Dumbbell Overhead Presses, should the bar go behind the head or in front? and when performing Dips, should they be wide gripped or close gripped?

Awesome routine by the way,

Cheers

blacklab
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RE: Another Mass Building Program from Frankie NY 2004/04/14 20:57:53 (permalink)
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quote:
Originally posted by Dodgyfeas

2 Questions if that OK?

When performing Barbell or Dumbbell Overhead Presses, should the bar go behind the head or in front? and when performing Dips, should they be wide gripped or close gripped?

Awesome routine by the way,

Cheers




Barbell should be in front of your head ... behind the head risks shoulder injury. dips can be close or wide ... wide grip incorporates more chest, close works tri-ceps more directly.
ozzy
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RE: Another Mass Building Program from Frankie NY 2004/04/15 13:53:03 (permalink)
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quote:
Originally posted by Baxter

I haven't worked out since Monday, I'd like to know if I should workout tomorrow or should have today on Wednesday.
Frankie, you told me that I should have been exhausted from this workout.
I was not tired at all, within a few minutes I felt as if I had not worked out at all.
Now I trained as hard as I could, on only a few excercises did I get the full 5 reps on 3 sets, so I did challenege myself.
However, I really felt no indication that I had worked out.
Does this mean that the workout was bad? How am I to know when I have recvoered, as I felt recovered 24 hours later.
Why don't I feel any pump or stimulation?
How do I know when a workout was effective?



There is no need to double post. I have answered these questions in the beginners forum.
marcusb
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RE: Another Mass Building Program from Frankie NY 2004/04/16 01:38:38 (permalink)
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Frankie, I know that this is a little off subject but this is something that I have been trying to get info on and haven't had any luck. You said on your first routine that it is for the NATURAL TRAINER ONLY. Would you mind elaborating on this, basicly why is this for natural trainers and what would be differnent for someone on gear.

I am about to go on my first cycle and I just want to make sure that I do everything right.

Luckystrike
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RE: Another Mass Building Program from Frankie NY 2004/04/17 12:46:18 (permalink)
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quote:
You know my symptoms by now.
Has anybody with my conditions used this workout and reached their goal?
Have people like me gone from not growing, being fat and weak, to strong in a few months?
How soon can I expect progress?


Baxter what is wtf is with you? I have read many of your posts and all you do is bitch about how hopeless you are and how unfair everything is. Bodybuilding takes years to build a good base and can not be done in a few months. If weightlifting/bodybuilding is getting you this depressed why don't you just quit.
Black Knight
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RE: Another Mass Building Program from Frankie NY 2004/04/17 13:37:59 (permalink)
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I'm sold on this approach to training and have been since last september. I've been following Frankies original push/pull routine on a 3 day split and his alternative 2 day split for the last month. I've gotten stronger and look loads better (I've been cutting up-Yes I know isn't recommended with this routine bit I wanted a nice lean physique from which to build).
I've also thoroughly enjoyed reading 'Dinosaur Training'. The 20 rep squat is recommended in here. My question is, has anyone out there successfully included the 20rep squat in their 5x5, 4x6 or 3x3 routine? Is it complementary or will it work against the other low rep exercises?
Advice much appreciated
RagingBull
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RE: Another Mass Building Program from Frankie NY 2004/04/20 16:01:52 (permalink)
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Man dont beat yourself up over it, I pritty much feel the same, I've tried training real hard but I always loose a bit of that initial bite...
I recon and most others will say - get your diet sorted first.
If you need to loose some flab first - DO that, then concentrate on building up muscle since as you know you gotta eat - and eat right. [well thats the same for dieting as well but you get me].

Frankies routine is good as you can adapt it as needed, its pritty much a standard thing that works for most people.

Sort your diet out, do cardio, then come back and lift and eat.
Bo
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RE: Another Mass Building Program from Frankie NY 2004/04/22 22:20:34 (permalink)
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Alright, I'm doing the following exercises with this routine:

WORKOUT 1

Back Squats
Dumbbell Bench Press
Barbell Rows
Dumbbell Curls
Grip or Ab Exercise

WORKOUT 2

Push Press
Power Cleans
Weighted Dips
Wide Grip Chins
Grip or Ab Exercise

Now here's my question: Soccer season is starting within a month and I picked up this soccer training routine. My goal is to build up some speed/endurance/strength (if that is even possible at the same time). I want to do Frankie's routine with the soccer routine but would this be counterproductive for my legs? Here's the soccer routine:

General Warm-up

1/2 to 1 mile jog

Full Body Stretch

Warm-up Speed Drills

High Knees (3X30m)

Heel-Glutes (3X30m)

Carriocca (3X30m)

1/2 Speed Striders (3X30m)



Week 1

Monday and Friday (sprint speed)

3X30m (45 second rest between reps)

3X60m (45 second rest between reps)

3X90m (45 second rest between reps)



Wednesday (speed-endurance)

Use a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)

50m-100m-150m-200m-150m-100m-50m

Repeat the pyramid one more time



Week 2

Monday and Friday

5X30m (45 second rest between reps)

5X60m (45 second rest between reps)

5X90m (45 second rest between reps)



Wednesday (speed-endurance)

Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)

50m-100m-150m-200m-150m-100m-50m

Repeat the pyramid two more times



Week 3

Monday and Friday

6X30m (30 second rest between reps)

6X60m (30 second rest between reps)

6X90m (30 second rest between reps)



Wednesday (speed-endurance)

Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)

50m-100m-150m-200m-250m-200m-150m-100m-50m

Repeat the pyramid two more times

Bo
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RE: Another Mass Building Program from Frankie NY 2004/04/27 19:48:30 (permalink)
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anyone?
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