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FRANK NYs 5x5 - middle aged man giving it a go

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veggiemuscles
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2008/05/20 17:20:03 (permalink)
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FRANK NYs 5x5 - middle aged man giving it a go

I read FRANK NYs original post and liked the simplicity of the 5x5 routine. I like simple. Read some of the critical posts but doesn't make any difference to me - whether or not a routine is optimal or effective is only someones opinion. If I believe in it - then it will work for me. I can't wait to see the results!

Anyway I just started training again - joined a gym yesterday (4 years since I set foot in a gym) - and got my first workout under my belt! I am 46yrs, trained most of my adult life - weights, cycle racing, karate so am still in reasonable shape (apart from dodgy hip, vauge joint pains and padding round belly). Always liked squating and back work but in the past just trained aimlessly for general strength and fitness. I see the 5x5 as a good foundation for any future routines that take my fancy.

I suppose getting back into training is all about not taking the risk (through inactivity) that I will go into later life a physical wreck - so the fight back starts here! . I really don't want to end up in a nursing home because I can't tie my shoelaces or get into the shower unaided - just because I neglected my body! At 46 I still feel fairly fit but notice the physical changes that make exercise a bit trickier. But no excuses - full steam ahead.

I started a blog - mainly as a diary / record for myself. Nice to have some specific bodybuilding goals - for the first time in my life! I decided I am not going to focus on body weight or limb size - just on strength. Heavy, consistent training, plenty of calories, protein and rest (oh and some creatin) should do the trick. I think it's hard to get stronger and not get bigger if you are lifting heavy and eating right. Would love to eventually double my squat and bench press. That would really be something.

So here's my blog...

http://veggiemuscles.blogspot.com/

Yes - I am a veggie btw and won't be taking any chemicals - don't mind a bit of egg or dairy though. Wish me luck.
#1

14 Replies Related Threads

    shibadybob
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/05/20 17:28:28 (permalink)
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    Good on you mate!

    I hope your training goes well, I'm sure you will find the forum a valuable resource...

    Good Luck!
    #2
    superceps
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/05/20 17:44:43 (permalink)
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    Good luck, I was on Frankie's for about 6 months and gained alot of strength, more than ever. Not much size but now i moved up the reps and still have the strength. Very good routine.
    #3
    veggiemuscles
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/05/21 12:36:30 (permalink)
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    Thanks chaps!

    would like to post updates from time to time.

    hopefully my results will be good enough to encourage others to give it a try.

    #4
    veggiemuscles
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/07/20 23:41:49 (permalink)
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    Hi - after 9 weeks I am still on Frankie NYs routine. Observations: -

    * Strongly recommend this for anyone - you can only benefit even just for a 12 week cycle.
    * Despite what another poster says - you DONT need to make yourself vomit to make gains.
    * I only think about adding weight at every opportunity - nothing else. Simple routine, basic heavy exercises - wonderfull. I watch other guys in the gym and feel sorry for them - lots of big arms but save for a few exceptions - nothing much else where I train!
    * Definitley gained weight (and a little fat). Some of my shirts are getting tight !!!
    * After 8 or 9 weeks started to feel tired and picking up a few minor injuries - so am taking week 10 off to recover.
    * Main issue is lower back pain - probably put the weight up too fast on deadlifts + my form was bad - so am dropping back down to baby weights to concentrate on developing form.
    * Always do my warm up before starting - especially stretching. younger guys shouldnt have back probs if they stretch and have good form.
    * Doing 5 x 5 at 140Kg on squats - so happy with that. Although many years ago was at 160kg
    * Bench has stalled at 82.5 Kg (rubbish I know) because of a trap/neck injury.
    * Bicep curls going up nicely
    * doing weighted dips with 7.5kg now - so very happy - could never dip in the past.
    * Dumbell pressing 28KG bells - nice...
    * Muscle tone is a lot better.
    * I FEEL stronger
    * My diet / calories could be better
    * My aerobic fitness is gone - nothing since I started. Loss of fitness + gaining weight means I feel like I have less energy outside the gym. Obivously will affect my work in the gym. Need to start doing some!
    #5
    TrentReznik
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/07/21 00:12:29 (permalink)
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    Good stuff mate,maybe trying it myself soon,keep us updated!
    #6
    Alfermail
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/07/21 08:37:55 (permalink)
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    I started exactly the same as you at 46 with Frankie's 5 x 5. Did it for 2 years and now have upped the reps to a 4 day split, but that two years on a full body routine was a brilliant foundation for where I am now. I completely changed mt diet & exercise plan for the same reasons you mentioned and over the 3 years have lost 6 stone ( 2 more to go!).

    I would also highly recommend Tribulus for someone your age. For me I know it has boosted my testosterone levels, but for anyone under 40 I would think its value is limited.

    Eat, Sleep, Train & Grow - even at nearly 50 it works!!

    Nothing is worth more than this day...
    #7
    sl
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/07/21 11:54:40 (permalink)
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    excellent post mate. Agreed
    ORIGINAL: veggiemuscles

    Hi - after 9 weeks I am still on Frankie NYs routine. Observations: -

    * Strongly recommend this for anyone - you can only benefit even just for a 12 week cycle.
    * Despite what another poster says - you DONT need to make yourself vomit to make gains.
    * I only think about adding weight at every opportunity - nothing else. Simple routine, basic heavy exercises - wonderfull. I watch other guys in the gym and feel sorry for them - lots of big arms but save for a few exceptions - nothing much else where I train!
    * Definitley gained weight (and a little fat). Some of my shirts are getting tight !!!
    * After 8 or 9 weeks started to feel tired and picking up a few minor injuries - so am taking week 10 off to recover.
    * Main issue is lower back pain - probably put the weight up too fast on deadlifts + my form was bad - so am dropping back down to baby weights to concentrate on developing form.
    * Always do my warm up before starting - especially stretching. younger guys shouldnt have back probs if they stretch and have good form.
    * Doing 5 x 5 at 140Kg on squats - so happy with that. Although many years ago was at 160kg
    * Bench has stalled at 82.5 Kg (rubbish I know) because of a trap/neck injury.
    * Bicep curls going up nicely
    * doing weighted dips with 7.5kg now - so very happy - could never dip in the past.
    * Dumbell pressing 28KG bells - nice...
    * Muscle tone is a lot better.
    * I FEEL stronger
    * My diet / calories could be better
    * My aerobic fitness is gone - nothing since I started. Loss of fitness + gaining weight means I feel like I have less energy outside the gym. Obivously will affect my work in the gym. Need to start doing some!

    #8
    wallace9
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/07/21 12:15:43 (permalink)
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    yup. I really liked the 5x5 routine.
    I did change it to a 4 day split though.

    1. i like training so 4 days at the gym was better than 3 for me and,
    2. i felt that shoulders on chest day was just too much so I started doing shoulders on their own day.

    keep up the good work mate :)
    #9
    nunchaku1986
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/07/23 05:47:49 (permalink)
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    good luck with this mate.hope it goes well
    #10
    tippert69
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/07/23 12:17:24 (permalink)
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    Good job mate, i myself am just starting a 4 day split.

    Good luck with it

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #11
    goodcat
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/07/23 13:15:35 (permalink)
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    ive been doing Frankies 5x5 for almost 5 years now.
    i aim to switch workout routines every 6 weeks or so otherwise u'll find that the 5x5 will get a bit stale. need to stimulate the muscles in as many different ways as poss. (depending on ones goals of course. mine being adding muscle along with deffinition, not just mass)
    i like to do:

    5x5 for 6 weeks
    drop weights by 40% and for 5x10 for 4 weeks
    up weights by 20% and for 3x10 for 4 weeks
    then back to 5x5 for 6 weeks.

    (obviously upping weights at any point i can throught all of the above to keep workouts intense enough)

    i find this helps give me a better development of muscles. constantly changing the routine triggers them into a better growth pattern.
    the 5x5 breaks me through strength platues and the higher reps give me the better deffinition.

    but if im on a bulk cycle with AAS then its a different matter! 5x5 all the way!

    I just hope my balls forgive me when i turn them back on!
    #12
    veggiemuscles
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/09/04 16:10:58 (permalink)
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    Just a quick update. Am still plugging away on 5x5 routine. Haven't missed a single workout - through injury or tiredness / staleness.

    Quit the Creatine a few weeks ago - no notieceable loss of strength / energy - though lost a little weight (water). Found my skin was getting a bit / spotty (weirdly on by biceps!!!). As soon as I stopped - it cleared up?!?!

    Anyway progress has slowed - as I expected. But my injuries have more or less cleared up - especially my lower back. I am definitley taking it slow - just focusing on getting a little weight on the bar as often as I can and just trying to avoid injury.

    I stopped using knee wraps and belt for deadlifts - and really focused on good form.

    I'm not overdoing the effort but still trying to add a couple of Kgs every week or so.

    Biggest problem is diet - I am getting a bit bored eating. Taking soya protein drink approx 3/4 x per day & usual veggie stuff. I am not heavy on the calories - and I know that's what I need to be doing. I just find it hard to eat lots of quality calories.

    Would love some diet suggestions...

    Also I have totally lost my aeriobic fitness - only had a few sessions on my home rowing machine which is effing terrible. So need to start doing something - at the very least for the sake of general health. I puff like an old man at the end of sets...

    Think I will be having a week off soon - even if I don't feel the need for a break -  and then try to go on a calorie splurge.

    • Squat (my fave exercise) - 150Kg for 5x5. Think I can get to 160 /165 by Xmas.
    • Stiff Leg deadlifts- 95Kg - good form
    • Bench - err.. effin terrible - 80Kg - but had to cut back cause of neck injury which made heavier too painful. Anyway on the plus side my form is very strict / no spotters / and I am not killing myself.  Think I can get to 90 / 100 by xmas.
    • Shoulder Press - using a bar instead of dumbells (too big a jump with the dumbell selection available) - Using 5ft olympic bar (13.5Kg?) with 42.5Kg on the bar - pressing to the front
    • Weighted dips - 11.5 Kg on the belt (yippee - could never dip in the past!)
    • Deadlift - 95Kg - was up to 120Kg - but wrecked my back with terrible form - so am at a comfortable 95Kg. As I said just working on strict form without belts /wraps. Would be nice to get back up to 120 without supports.
    • B/O Rows - 87.5Kg
    • Bicep Curls - ez bar with 47.5Kg
    All 5 x 5

    Good luck in the gym and thanks for reading.
    #13
    RookieOfTheYear
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/09/07 11:09:57 (permalink)
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    Hi Mate,

    You've motivated me to give it a bash.

    Do you mind posting up the link for the routine? I can't find it. Hah.

    Cheers mate. :)
    #14
    veggiemuscles
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    RE: FRANK NYs 5x5 - middle aged man giving it a go 2008/09/08 10:54:01 (permalink)
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    Hi

    http://www.muscletalk.co.uk/tm.aspx?m=2964505&high=FRANKIE

    you probably couldn't find it cause I got the spelling wrong - should  be FRANKIE. looks like the mods moved the posts.

    honestly mate - this is  the best routine I have ever used. The main thing is I have a busy life outside the gym and don't like my life is dominated by the gym and gaining weight -  3 x a week and I have made the best progress ever. It is totally liberating not having to perform loads of sets and reps. If you do all the basics - eat, sleep and train fairly hard (and I don't mean killing yourself - unless you feel like it) you WILL grow like a tree.

    As I said in earlier posts - all you concentrate on is good form and faithfully trying to put more weight on whenever you can - even just  a few Kgs. Then next time or a few weeks later - another couple of Kgs. Think about it if you only add 5Kg to your squat twice a month - in 6 months you will be lifting 60Kg extra. If you only add another 5Kg per month for the next 6 months you will be lifting - 90Kg extra in a year. And I think for me that was the problem with conventional BB routines - it took ages to get more weight on the bar. Obviously you can have a good physique without lifting BIG weights - but I doubt if the guys in the strongest man competitions bother with average weights and lots of sets. I would put money on it that they are lifting as heavy as possible for moderate reps and just using basic exercises - like squat, bench, deadlift ( and probably a generous helping of anabolics...).

    I think I will occasionaly swtich to a conventiaonl routine - for variety and to give my body somehting esle to think about - but for now I am chuffed with this.

    Good luck
    post edited by veggiemuscles - 2008/09/08 10:56:12
    #15
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