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results i can expect from frankies routine

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miker
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2003/10/16 16:16:01 (permalink)

results i can expect from frankies routine

I'm on my first week of the routine and i have one more day to go this week. i like the routine alot, i didnt think it was gonna be that hard, its really working my muscle and making me sweat. i also like the fact that everything is set and planned out and know what i have to do before i step in the gym. its great.
When should i see difference in strenght? i know it works different for different people, but i just cant wait to see the results. when would i see a difference in my physic and what would they be? i eating relatively clean, try to eat lots of protein from meat, and fish. i know those questins could be hard to answer but i just want to know what to expect since i never tried a routine like this
thanks alot bros
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    Jeebus
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    RE: results i can expect from frankies routine 2003/10/16 23:06:02 (permalink)
    Heck, when I am bulking and lifting heavy, I notice an increase in either weights or reps EVERY workout, or I get REALLY P'd off! lol
    That doesn't mean you should be impatient and throw weight on the bar you can't handle yet....you WILL get there! Just be consistent! G'luck
    #2
    Genon
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    RE: results i can expect from frankies routine 2003/10/18 06:46:44 (permalink)
    Your weight should be increasing every 2 weeks max. Otherwise I think you've hit some sort of plateau. Usually at the beggining you should be able to increase weight every week and notice strength gains weekly. Mass gains are always slower, and depending what you eat, those will result in a noticable way in most likely around 3 months.
    #3
    BYF1
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    RE: results i can expect from frankies routine 2003/10/18 13:18:13 (permalink)
    I use this routine too now and have been doing it for about 1 month and a half now and have been able to up the weights most weeks. I started out very light on squats and deadlifts as i hadn't done them before and I was very weak at these and wanted correct form so started with only 20kg!!

    yep you heard right only 20kg for worksets. This week ive just done worksets using 4x6 at 55kg for deadlifts and 50kg for squats and SLDL. THe last few weeeks ive been able to add 5kg each week on the squats, deadlifts and SLDL and am hoping to be able to do worksets of 80kg plus by christmas. Ive also got my milatary press up to 40kg now at 4x6 which im pleased with. In terms of mass i have put on a some but not as much as i like but this is due to my very active job. Im very pleased with the strength gains though and am sure more mass will follow if i up my calories more.

    My back/legs have come on the most and im also chinning rather doing than barbell curls to further hit my back.
    #4
    T_aslam
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    RE: results i can expect from frankies routine 2003/10/18 19:05:10 (permalink)
    Well i am gonna b hittin week 3 next week and my deads went up from 60kg to 100kg and front squat went from 60kg to 70kg in one week, now i have good genetics and a decenbt build anyway but seein thos results has boosted me to go go go.
    #5
    Frankie NY
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    RE: results i can expect from frankies routine 2003/10/19 05:53:15 (permalink)
    Miker:

    I've copied some quotes from posts in response to the mass routine I outlined as well as quotes from people who have done similar 5x5 type programs. I haven't see any negative posts thus far. I wish I had taken before and after pictures of some the guys that work out at my gym. That would probably have been more illustrative.


    "I've been doing this routine for about 5 or 6 weeks now and my lifts have gone up every week. I was sceptical at first thinking there wasn't enough volume but I get some really good doms for the next couple of days."

    "I've been following the routine 4 a couple of months now and am really enjoying it. I did a stint on Max-OT and then some German Volume Training, but I really feel like this is doin a lot more good."

    "Frankie, I'm doing your program now (for about two weeks) and I love it. I was severely overtraining before and can actually FEEL my chest and back growing. It's awesome."

    "I am almost done with 2 complete weeks now and its goin great!"

    "Hi guys, have been doing this program during last month and I absolutely love it. Thanks Frankie."

    "I stopped taking measurements all together about 3 months ago, but since I've been such an advocate of 5x5 I feel an obligation to respond to your post. I've been on 5x5 for the last 3 months and was on something similar, 3x5, for the 2 months before that. My changes from measurements taken 5 months ago:

    Chest +2.5 inches
    Upper Arms (right and left averaged) +0.5 inches
    Thighs(averaged) + 1.5 inches
    Forearms +0.25 inches
    Calves no change"

    "I definately look more solid since i started 5x5 but my measurements havnt really gone up the wieghts have but i have been dieting though now i am back eating big so i will see what results come from that. I know i feel stronger for the routine too. I think i have gained thickness in areas i dont measure like shoulders and traps, I can see the change in shape in myself"

    "The 5x5 routine has been awesome for me. I've added 5 pounds per week to my deadlift, weighted dip, and squat for the last 10 weeks."
    #6
    miker
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    RE: results i can expect from frankies routine 2003/10/19 21:02:56 (permalink)
    thanks frankie, i also got a question on the routine. i do deadlift on monday, and stiffed leg deadlifts on friday with squats. its sunday and my lower back is still little sore, i have to do deadlifts again monday. would that be overtrainig? and should i substitute stiffed leg deadlifts with something else, or keep it and just get used to it. what you think frankie?
    i love the routine and hope the results will blossom.
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    miker
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    RE: results i can expect from frankies routine 2003/10/19 21:12:49 (permalink)
    oh sorry let me post my routine.

    mondy
    deadlifts 5*5
    dumbell rows 5*5
    barbell curls 5*5

    wendsay
    flat barbell chest 4*5
    incline dumbell chest 4*5
    weighted dips 2*5
    shoulder dumbell presses 5*5

    friday
    squats 5*5
    stiffed leg deadlifts 5*5
    weighted abs

    tell what you think frankie,and what changes i could make to better the routine and my results
    thanks bro
    #8
    Frankie NY
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    RE: results i can expect from frankies routine 2003/10/20 00:58:38 (permalink)
    quote:
    Originally posted by miker

    thanks frankie, i also got a question on the routine. i do deadlift on monday, and stiffed leg deadlifts on friday with squats. its sunday and my lower back is still little sore, i have to do deadlifts again monday. would that be overtrainig? and should i substitute stiffed leg deadlifts with something else, or keep it and just get used to it. what you think frankie?
    i love the routine and hope the results will blossom.


    Your routine looks good. I would consider dropping the dips on push day or at a minimum doing shoulder presses after your first two exercises. Two chest exercises, shoulder presses, and dips are too much volume for your triceps and shoulders.

    Your lower back could still be sore on Sunday because of squatting OR SLDLs. I would make sure that your form is impeccable on both squats and SLDLs. SLDLs shouldn't make your lower back sore. If they do, then your form is not on. Squats should give you DOMS in your glutes, quads, and hams but not too much in the lower back. If squats are giving you lower back soreness, then I know your form is off.

    Try and figure out which one is giving you lower back soreness by perhaps doing only one of the two on your next leg day.
    #9
    the block
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    RE: results i can expect from frankies routine 2003/10/20 01:26:47 (permalink)
    maybe you could swap days around? i have had to because of my training partners. i do pull (back n biceps) monday. legs thursday. push (chest/shoulders) saturday. that way i get a good rest inbetween- 2 days from mon-thur and 3 days from thu-mon.
    #10
    Beatkeeper
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    RE: results i can expect from frankies routine 2003/10/20 20:57:45 (permalink)
    Would weighted dips between 2 benches be ok as the gym i go to doesn't have a dipping post. If not then swap dips with close grip?
    #11
    gwaipor
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    RE: results i can expect from frankies routine 2004/02/19 02:48:48 (permalink)
    quote:
    Originally posted by Frankie NY

    quote:
    Originally posted by miker

    thanks frankie, i also got a question on the routine. i do deadlift on monday, and stiffed leg deadlifts on friday with squats. its sunday and my lower back is still little sore, i have to do deadlifts again monday. would that be overtrainig? and should i substitute stiffed leg deadlifts with something else, or keep it and just get used to it. what you think frankie?
    i love the routine and hope the results will blossom.


    Your routine looks good. I would consider dropping the dips on push day or at a minimum doing shoulder presses after your first two exercises. Two chest exercises, shoulder presses, and dips are too much volume for your triceps and shoulders.

    Your lower back could still be sore on Sunday because of squatting OR SLDLs. I would make sure that your form is impeccable on both squats and SLDLs. SLDLs shouldn't make your lower back sore. If they do, then your form is not on. Squats should give you DOMS in your glutes, quads, and hams but not too much in the lower back. If squats are giving you lower back soreness, then I know your form is off.

    Try and figure out which one is giving you lower back soreness by perhaps doing only one of the two on your next leg day.



    I was doing SLDL's after not doing them a while they gave me doms in the traps and lats. I don't think i'm really shrugging the weight up on SLDLs but doms say otherwise. today was back day and the doms remained, so I just skipped the back and did some abs and grip. was this the right thing to have done
    #12
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