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Going to Frankie NY's routine - few questions

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Nautilian
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2004/02/22 21:19:58 (permalink)
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Going to Frankie NY's routine - few questions

Right so just a bit of history, been gyming now for 6 months, my first routine that I got from here was Cashmans routine. Now I have gymed for 12 weeks on the routine, I want to switch to Frankies as planned, I am sitting on 17% bodyfat and am wishing to lose more, I do cardio 3x a week for 30min, going to include some HIIT training. But could I just get a few things clarified please?

1) Here is the routine I want to follow for my first 12 weeks:

DAY 1 – PULL

Deadlifts 5x5
Dumbbell Rows 5x5
Barbell Curls 5x5

DAY 2 – PUSH

Dumbbell Bench Press 5x5
Dumbell Shoulder Presses 5x5
Close Grip Bench Press 5x5
Grip Exercises

DAY 3 – LEGS

Front Squats 5x5
Barbell Stiff Leg Deadlifts 5x5
Calf Raises 3x8 - to failure
Weighted Crunches 3x12
Grip Exercises

My questions are which I am not to clear about after reading Frankies posts, with 5x5 must one stick to the same weight meaning 5 sets of the same weight or must it be 5 sets of different weights, also must one do 2 initial sets of the exercise of 75% of the weight for warmup or am I missing something?

Secondly, in my routine am I covering everthing that is needed, because I do not want to miss out on anything, still learning all the ends of bodybuilding still.

Lastly, when 5 sets of 5 reps are acheived for an exercise, is that the only time that you increase weight? Roughly by how much should I increase the weight as I have never done 5x5's before.

Thanks guys in advance, btw POP thanks for the HELP!
Ele
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3 Replies Related Threads

    veganlifter
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    RE: Going to Frankie NY's routine - few questions 2004/02/22 21:34:05 (permalink)
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    yes, 5 sets of 5 reps with same weight through. Do couple warm up sets, for instance 5 reps with 50% and then 5 with 75% of your working weight.

    Increase the weight with the smallest increment available only if you get 5x5. If the last set is 4 reps, don't up the weight next week, you'll lose the momentum and have to backtrack later anyway.

    About your routines pushing day, you have barbell shoulder presses and overhead presses - is that a typo, aren't they the same thing? Personally my favourite combo was dips, overhead presses and close grip benches.

    Good luck for your routine!
    #2
    Nautilian
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    RE: Going to Frankie NY's routine - few questions 2004/02/22 21:42:38 (permalink)
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    Ye just noticed that now, have corrected it now thanks for noticing, is that better?

    One more question, when looking through peoples routines and variations of Frankies routine, I noticed some people have 2 chest exercises while others have 1, should I introduce another chest exercise like incline barbell press?

    Ele
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    pop
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    RE: Going to Frankie NY's routine - few questions 2004/02/23 00:38:27 (permalink)
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    1. I only raise the weight when I can do 25 reps and I am 100% happy that all 25 were perfect form.

    2. Some people gain most with 2 chest exercises, others gain best with just one. CG bench press will work your chest indirectly. If your chest gains are less than your other body parts after 12 weeks, then try 2 chest exercises for the next 12 weeks. You will soon see what works best for you.

    Routine looks solid - good luck.
    #4
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