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Time for a change... Whatcha people think?

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Genon
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2003/12/28 04:06:43 (permalink)

Time for a change... Whatcha people think?

Hey all. I've been on 5x5 for 6 months now and it's helped me a lot. My prime goal is to gain mass, seconded by strength not far behind. Since I'm beginning to plateau on 5x5, I decided I'd give 3x3 a try. Pretty sure it's about the same as 5x5, except more intense I'm hoping. My question is: Can you gain as much mass using 3x3 as you can on 5x5? I'm assuming yes, but I figured I'd ask to make sure. Legs have never been a priority to me, because of the fact that I play soccer and do lotsa physical activities. I do work them anyways though, the only difference is they only get 2 exercises =] Here's my routine... Comment away!

Day 1 - LEGS
2x8 Back squats (warm up)
3x3 front squats
3x3 SLDL
3x10 weighted sit ups
3x10 hanging leg raise
3x10 side bends

Day 2 - PUSH
2x8 Bench press (warm up)
3x3 Bench press
3x3 Close grip bench'
3x3 Dips
3x3 Military press

Day 3 - PULL
2x8 close grip chins (warm up)
3x3 deadlifts
3x3 close grip chins
3x3 bent over rows
3x3 barbell curls

Only thing is... I hope 4 exercises a day isn't to many. I'm assuming it's not, because I'm only doing 12 work sets a day while I do 15 on 5x5 AND I'm doing less reps on 3x3 =]

Anyways... Please comment.
#1

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    USA DEALS
    Big-AL
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    RE: Time for a change... Whatcha people think? 2003/12/28 08:39:51 (permalink)
    You will gain mass on 3x3 but in swapping from 5x5 to 3x3 you are certainly swinging toward priority strength gains over priority size gains.

    AL
    #2
    PikeKing
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    RE: Time for a change... Whatcha people think? 2003/12/28 11:07:52 (permalink)

    Looks good to me Genon.

    As always theres some bits i would change, firstly your close grip bench, I wouldn't bother going all the way down, see if you can set it so you start about 6 inches from your chest. I did this and my triceps balloned! Also whats the thinking behind having the military press at the end of the workout?

    You're hitting all the angles with your ab training, you need to change the order though. If you're training more than one area it should always go Lower abs>Obliques>Upper abs. This is due to the amount of muscular coordiantion need for the msucles to fire.

    #3
    Robert
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    RE: Time for a change... Whatcha people think? 2003/12/28 14:33:03 (permalink)
    i would do close grip bench after dips if mass is your goal. and i agree with al, 3x3 is more for strength. also, after to sets of pullups and then 3 sets of weighted [i presume] pullups, i dont think BB curls would be benifical or neccessary. good luck
    rob
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    Big-AL
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    RE: Time for a change... Whatcha people think? 2003/12/28 16:47:21 (permalink)
    Well done for persevereing so long Robert, you have surely capitalised on your potential gains by being so consistent.
    I only wish i was so commited
    Have you enjoyed yourself or was it a slog?

    AL
    #5
    Frankie NY
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    RE: Time for a change... Whatcha people think? 2003/12/29 00:14:33 (permalink)
    Genon:

    On how many exercises have you plateaued? How many consecutive weeks have you done your current cycle?

    On a separate issue, your warmup sets are excessive and will waste valuable energy. Your warmup sets only need to be at the same rep level as your work sets. If you're doing 5x5, then your warmup sets only need to be sets of 5 reps. Similarly, if you are doing 3x3, then your warmup sets only need to be sets of 3 reps.
    #6
    Frankie NY
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    RE: Time for a change... Whatcha people think? 2003/12/29 00:16:53 (permalink)
    Genon:

    I wrote a piece on how to break through plateaus not too long ago. It might give you some ideas. Let me know if you have any questions or observations.

    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=64851
    #7
    Genon
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    RE: Time for a change... Whatcha people think? 2003/12/29 07:16:44 (permalink)
    Ya I read your piece Frankie and it was a good read. Unfortunatly I don't think it applies to me. I have plateaud on my deadlift, bench press, shoulder press, close grip bench, curls, and squats for about 3 weeks. Some weeks I do manage to go up, but the following week I go back down. Diet isn't the problem... I have a good sorted diet most of the time. I just took a week off, even though I don't think I needed one because I was only 6 weeks into my routine. I think 3x3 could be a healthy change which I will persue for 8 weeks. After that I might think about trying to shed some fat and I'd then return to 5x5 and would try switching up the exercises even more then I did in the past. One question is I know it's very difficult to gain mass while loosing fat, but is it possible to gain strength while loosing fat? Thanks for the help again epople.
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    Frankie NY
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    RE: Time for a change... Whatcha people think? 2003/12/29 16:01:59 (permalink)
    Genon:

    While it's hard to gain muscle while losing fat, you can gain strength while losing bodyfat and overall bodyweight. But obviously, you would be able to lift more weight at a higher bodyweight due to leverage.

    One last reason to consider your plateau on 5x5 is doing 4 exercises per workout. That's probably too much. I generally recommend that people only do 3 exercises on 5x5. It's possible that the 4th exercise is pushing you over the edge.

    If you don't think that's the case, then give 3x3 a shot. It's a very good strength program for short periods of time.
    #9
    Genon
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    RE: Time for a change... Whatcha people think? 2004/01/05 06:30:33 (permalink)
    On 5x5 I always do just 3 exercises... But on 3x3 would 4 exercises be acceptable?
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    Frankie NY
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    RE: Time for a change... Whatcha people think? 2004/01/05 15:16:24 (permalink)
    Genon:

    No. 3x3 is much more taking on your CNS and general recovery abilities than 5x5. As such, I wouldn't do more than 3 core exercises, and if you wish, 1 core, ab, or grip exercise.
    #11
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