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Changes to Routine

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T-Bone123
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2003/12/20 12:23:19 (permalink)

Changes to Routine

Been on the 5x5 routine for a while; seen some increases in strength but ive really struggled to stay motivated on the routine.

5 sets on every exercise just dragged out too much for me, and if i cant stay motivated i need to get on a routine that i can keep motivated on. I saw good results on the 3x8 last time so why not go back to it?

Ive been thinking of a new routine and seening as i would like to increase strength on my compounds and achieve increased muscle size i came up with this (feel free to shred to pieces)

Sunday

Deadlifts 3 x 5
Bent Over Rows 3 x 5
Close Grip Chin-Ups 3 x 5
Barbell Curls 3 x 5
Heavy Lockouts in Power Rack

Tuesday

Bench 3 x 5
Dips 3 x 5
Close Grip Bench 3 x 5
Standing DB/BB Press 3 x 5

Thursday

Front/Back Squat 3 x 5
Stiff Leg Deadlifts 3 x 5
Weighted Leg Raises 3 x 5
Farmers Walk

-HIIT two times a week
-Grip Work on HIIT days - Plate Curls,Wrist Curls Plate Pinching.

What do you reckon?

*EDIT* changed the routine according to Frankies suggestions.

#1

7 Replies Related Threads

    Raptor
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    RE: Changes to Routine 2003/12/20 17:13:38 (permalink)
    looks fine bro.
    #2
    Frankie NY
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    RE: Changes to Routine 2003/12/20 17:31:21 (permalink)
    quote:
    Originally posted by T-Bone123

    Been on the 5x5 routine for a while; seen some increases in strength but ive really struggled to stay motivated on the routine.

    5 sets on every exercise just dragged out too much for me, and if i cant stay motivated i need to get on a routine that i can keep motivated on. I saw good results on the 3x8 last time so why not go back to it?


    I understand what you're saying, but watching your deadlift, squat, and bench go up week after week is pretty motivating for most people.

    If, however, 5 work sets seems to drawn out for you, then why not try reducing to 4 or even 3 work sets. While I normally won't recommend doing this unless you've done 3-4 cycles of 5x5, if motivation is going to keep you out of the gym, then go ahead and do it now. Decrease your work sets to 3 and add one more exercise per workout.

    The one thing I can't see though is going back to training with 8 rep sets. I imagine that you have "seen the light" when it comes to training around 5-6 reps as opposed to 8-12 reps. At 8 reps you're just going to see the same degree of strength and size gains in my opinion.
    #3
    T-Bone123
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    RE: Changes to Routine 2003/12/20 17:51:08 (permalink)
    Yeah it was motivating watching the weights go up, but i just found it hard concentrating for 5 sets and spending so long on a single exercise, especially deads where i had to have long rest periods between sets.

    3 sets of 5 reps sounds like a good trade-off to me though and im willing to give it a go for at least 12 weeks.

    In terms of weight used, should i start at near maximal weights, i.e. the ones i used on the last 5x5 stint or a bit lower until i get into the routine? I have been out of training for 3 weeks due to flu and a slight back strain.

    When i first started 5x5 rather than ease ino the heavy weights i hit straight near the maximums, maybe this approach wasnt the best.

    Do you think that when going on a lower rep range you should start a fair bit below near maximal weights so that the tendons and ligaments can strengthen and adapt to the increased demand placed upon them??

    Or am i just talking ****?



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    Frankie NY
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    RE: Changes to Routine 2003/12/20 20:50:24 (permalink)
    quote:
    Originally posted by T-Bone123

    In terms of weight used, should i start at near maximal weights, i.e. the ones i used on the last 5x5 stint or a bit lower until i get into the routine? I have been out of training for 3 weeks due to flu and a slight back strain.


    When you start a new cycle of 5x5 or 3x5, you should always use the ending weights from your last cycle plus any increases you achieved in the last week. Since you've been sick, I'd start out 10-15 pounds lighter. You probably haven't lost any strength; it's just a good idea to ease back in a little if you've been sick. You can up the weights faster than 5 pounds a week after you're up to speed.

    quote:

    When i first started 5x5 rather than ease ino the heavy weights i hit straight near the maximums, maybe this approach wasnt the best.


    No, not a good idea. Easing in a little helps you to build some momentum.

    quote:

    Do you think that when going on a lower rep range you should start a fair bit below near maximal weights so that the tendons and ligaments can strengthen and adapt to the increased demand placed upon them?


    I don't understand your question. Can you re-phrase it?
    #5
    T-Bone123
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    RE: Changes to Routine 2003/12/21 11:08:34 (permalink)
    Il try and rephrase it for you.

    Say when your doing a 3x8 rep range for example, the weights are much lower than on 5x5. So the stress on the tendons and ligaments would be much greater.

    What I was trying to say is if you switch from 3x8 to 5x5 like i did without any cycling down of reps (i.e. 3x6 etc) would the strength of ligaments be a little lacking?
    #6
    T-Bone123
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    RE: Changes to Routine 2003/12/21 11:12:48 (permalink)
    Also do you think there is enough volume for shoulders?

    It was 5x5 on standing DB before, and is now only three sets.

    Suppose there is also close-grip bench which would also work the shoulders to an extent.
    #7
    Cashman
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    RE: Changes to Routine 2003/12/23 11:39:58 (permalink)
    Personally If training in the 3x set range I'd add another chest exercise such as heavy incline flyes for a couple of sets. As for shoulders it depends on how they feel after the 3rd set. They will have been worked in the chest part of that day so 3 or 4x sets should be fine IMHO.
    #8
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