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New 5x5 Routine

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Dangerboy
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2004/02/04 15:10:29 (permalink)
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New 5x5 Routine

Hey all,

I have been following the original Frankie NY routine for over 18 weeks now and have made some great gains in strength and size in that time (up to 140kg in deadlifts which is not bad) I now feel its time to change things around slightly - how does the following sound??

Monday :

Deadlifts 5x5
Barbell Bent Over Rows 4x6
BarBell Curls 3x8


Wednesday :

Dips 5x5
Weighted Push Ups 4x6
Overhead Presses 4x6


Friday :

Back Squats 5x5
Calf Raises
(And occasionly Overhead Squats)

Although i am interested in getting stronger my main focus is bodybuilding so any comments and/or suggestions would be great!!

#1

31 Replies Related Threads

    PikeKing
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    RE: New 5x5 Routine 2004/02/04 15:17:33 (permalink)
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    thats a solid routine mate, you'll do well on that
    #2
    Frankie NY
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    RE: New 5x5 Routine 2004/02/04 15:43:49 (permalink)
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    Danger:

    Looks good to me. My only suggestion would be to add in some ab and grip work.
    #3
    Dangerboy
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    RE: New 5x5 Routine 2004/02/04 15:58:23 (permalink)
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    Cheers guys!!!

    Been thinking about adding in some farmer walks on legs day - think i should do this?

    I do some ab work but not very often - when it comes to ab work should i train them heavy low reps like everything else or no weight with higher reps?
    #4
    PikeKing
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    RE: New 5x5 Routine 2004/02/04 16:38:23 (permalink)
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    Farmers walks would make a nice addition to your leg day.

    As far as abs I would train them with lower reps, never going higher than ten.
    #5
    Skrewdriver
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    RE: New 5x5 Routine 2004/02/04 16:52:40 (permalink)
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    quote:
    Originally posted by Frankie NY

    Danger:

    Looks good to me. My only suggestion would be to add in some ab and grip work.



    From a bodybuilders point of view, what are the benefites of adding additional grip work?

    Cheers.

    #6
    PikeKing
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    RE: New 5x5 Routine 2004/02/04 17:03:42 (permalink)
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    You will be able to pull more weight, which means more mass.
    #7
    Skrewdriver
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    RE: New 5x5 Routine 2004/02/04 17:14:03 (permalink)
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    quote:
    Originally posted by PikeKing


    You will be able to pull more weight, which means more mass.



    So even if your grip is improving as you're pulling more (by default seeing as your forearm and grip is involved from curling, rowing, deadlifting blah blah) - additional leverage/grip work would see faster gains from pulling exercises?


    #8
    Dano
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    RE: New 5x5 Routine 2004/02/04 17:16:21 (permalink)
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    Good routine although i think you should with overhead presses before weighted pushups. Not enough people place enough importance on overhead work
    #9
    PikeKing
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    RE: New 5x5 Routine 2004/02/04 17:32:39 (permalink)
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    Your grip will more than likely become the weak link for your pulling exercises at some point.
    #10
    AtronAch
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    RE: New 5x5 Routine 2004/02/04 17:33:12 (permalink)
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    when and which exercises for grip would you recommend frankie?
    #11
    ad19
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    RE: New 5x5 Routine 2004/02/04 17:48:44 (permalink)
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    looks pretty sweet, but can i ask why you are thinking of doing 3x8 biceps and 4x6,s and not sticking to conventional 5x5? also, are you thinking that back squats will work hams and gluts enough? like the look of it and may give it a try, but would probably opt for flat dumbell press rather than dips- personal preference.
    do many people find dips great for mass on chest?
    #12
    Dangerboy
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    RE: New 5x5 Routine 2004/02/04 20:32:21 (permalink)
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    Thanks for the replys.

    Have been neglecting abs work purely on the fact that i am trying to bulk at the moment, but i will fit an ab day in somewhere during the week.

    Dano - I actually do my 2 chest exercises during the day (lunch time) then at night i will do my overhead presses, this allows me to lift more weight - is this a bad idea? ie should i be doing all my lifts within the hour i have?

    ad19 - I am only using the 5x5 on the big compound movements as iv always heard its the best way to go, or am i wrong here and should be going for 5x5 in all exercises? Also your question on dips, i have personaly found them to work very well for me and can now dip 5x5 with 30kg. Was never really able to bench much weight (damn my long lanky limbs) :-p
    #13
    ad19
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    RE: New 5x5 Routine 2004/02/04 20:44:23 (permalink)
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    yeh im a bit of a lankster myself so may give those dips a try.
    fair play wit the 30kgs.
    not sure bout the 5x5 on all exercises or not. been finding my gains good on that method but have heard others say 3x8 is a good mass builder too. so your guess could be as good as mine!
    if anyone is eve's dropping who knows more feel free to reply!!!
    #14
    Babydoll2004
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    RE: New 5x5 Routine 2004/02/04 20:51:27 (permalink)
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    Dips with 30kg! Impressive stuff!

    Abs once a week do you really think there would be much point in this? I work mine at least thrice a week and they are eventually showing! Maybe it’s just more of an effort for a girlie!
    #15
    ad19
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    RE: New 5x5 Routine 2004/02/04 20:58:56 (permalink)
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    my abs get hit hard throughout the week- when squating, shoulder pressing etc. they get hit more than once even if you only train them once.
    #16
    Robert
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    RE: New 5x5 Routine 2004/02/04 20:59:42 (permalink)
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    quote:
    From a bodybuilders point of view, what are the benefites of adding additional grip work


    you wont have forarms like a pu55y. joke.

    seriously, PK is right, better grip = more weight = more mass.

    grip work should be based around the following:

    plate curls
    plate pinching
    lever work
    static hold/farmers walk

    that would be a sound and solid grip routine. have fun with it, i do.
    rob

    #17
    Dangerboy
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    RE: New 5x5 Routine 2004/02/04 21:03:53 (permalink)
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    ad19 - The only thing with a 3x8 routine is that you will find it hard to up the weights as often as in a 5x5 based routine, i usually stick to 4x6 on all other exercises which has worked very well for me and has allowed me to up the weight most sessions!!

    Also has anyone got any thoughts on the weighted push ups? I done them last week between two chairs which allowed me to go deeper than when i done them today just normal off the floor? Any ideas on the best method?

    Babydoll2004 - Thanks about the dips (getting there) also about the ab work, id always thought best way to work the abs was like every other muscle group, ie work them directly once a week. Although i guess you could split the work up so that you hit the upper abs one day, lower the next and obliques on third day!?
    #18
    IrishRunt
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    RE: New 5x5 Routine 2004/02/04 21:06:21 (permalink)
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    why weighted push-ups instead of bench press?
    #19
    Dangerboy
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    RE: New 5x5 Routine 2004/02/04 21:10:12 (permalink)
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    IrishRunt - I have never really been great at benching, and since i had dumbell bench in my routine previously i thought id change things slightly and go for weighted pushups.
    #20
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