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Hi All,
I'm gearing up for my first cycle and trying to decide on what lifting routine I want to use. I figured it might be cool to post this thread and everyone can post what splits/routines work best for them on or off cycle, or if they modify it at all between the two.
Right now, I'm doing a modified 5x5 that I got off of Iron Addicts favorite routines thread on ology. I'm doing it for 5 weeks then deloading (vacation, so I don't have a choice really). it looks like this:
"5 x 5’s are a classic way to add size and strength and have been in popular use since the 50’s. There are many, many variations of them, some very good, some….well, not so good—at least for the average lifter. I experimented with quite a few volunteer trainees looking for a “sweet spot” that had peanty of loading, but not the crushing 3 x a week squatting/benching many of them use. Here is the basic outline:
Monday
A chin or lat pull-down using 5 x 5, 4 x 6, or 10 x 3 No rowing done this day as deadliftts follow
A curl—because, well, everyone expects them—lol.
Deadlifts 5 x 5 using either a pyramid or fixed weight. Fixed weights are better tolerated by people with good/great recovery
Ab or calf work
Wedesday
Bench press 5 x 5 using a periodized model starting light on week one working to a peak and unloading. Uses a pyramid starting light and working to a top set. Also done s a reduced ROM bench movement for 1 x 3- 3 x 4
Shoulder rep work
Tricep rep work
Friday
Rowing movement using a static weight 5 x 5—VERY demanding during the latter weeks.
Squatting using a static weight 5 x 5—VERY demanding during the latter weeks.
Glute/hams for some lifters.
Ab or calf work if desired
Sunday
Bench press using a static weight for 5 x 5
Shoulder rep work
Tricep rep work
Can do additional chest rep lift if needed.
After 3-5 weeks a deload is done for all 5 x 5’s, either reducing reps or sets. Rep work can stay the same but at my discretion may be reduced.
"
Before that I did a month of straight up, Mike Metzner HIT... 1 day on, 3 off, 5 sets per workout.... I was feeling beat up from doing lots of 1 rep max work for a few months and thought it would be a good way to deload my joints and CNS while maybe gaining a little weight. I put on 10 lbs in a month natty, and got a little fatter, and I really didn't feel like it did much for my strength at all. Muscle gained felt soft and puffy. I like the 5x5 much better, after 2 1/2 weeks i've already slimmed back down a little, strength is up, and I feel and look harder. And I've kept all 10 lbs.
Before that I spent alot of time doing Chad Waterbury 3 day a week full body routines. These are great for athleticism and strength, and getting shredded, but didn't work so well for me in terms of gains, I seemed to keep losing weight slowly on them, even with a pretty solid diet.
For my next long-term routine, I was strongly considering DC training, or a 5 day BB split. Anyone have good luck with either of these, or anything else?
Sorry for the long-ass post, I hope to get some good responses on here! Thanks guys!
I'm gearing up for my first cycle and trying to decide on what lifting routine I want to use. I figured it might be cool to post this thread and everyone can post what splits/routines work best for them on or off cycle, or if they modify it at all between the two.
Right now, I'm doing a modified 5x5 that I got off of Iron Addicts favorite routines thread on ology. I'm doing it for 5 weeks then deloading (vacation, so I don't have a choice really). it looks like this:
"5 x 5’s are a classic way to add size and strength and have been in popular use since the 50’s. There are many, many variations of them, some very good, some….well, not so good—at least for the average lifter. I experimented with quite a few volunteer trainees looking for a “sweet spot” that had peanty of loading, but not the crushing 3 x a week squatting/benching many of them use. Here is the basic outline:
Monday
A chin or lat pull-down using 5 x 5, 4 x 6, or 10 x 3 No rowing done this day as deadliftts follow
A curl—because, well, everyone expects them—lol.
Deadlifts 5 x 5 using either a pyramid or fixed weight. Fixed weights are better tolerated by people with good/great recovery
Ab or calf work
Wedesday
Bench press 5 x 5 using a periodized model starting light on week one working to a peak and unloading. Uses a pyramid starting light and working to a top set. Also done s a reduced ROM bench movement for 1 x 3- 3 x 4
Shoulder rep work
Tricep rep work
Friday
Rowing movement using a static weight 5 x 5—VERY demanding during the latter weeks.
Squatting using a static weight 5 x 5—VERY demanding during the latter weeks.
Glute/hams for some lifters.
Ab or calf work if desired
Sunday
Bench press using a static weight for 5 x 5
Shoulder rep work
Tricep rep work
Can do additional chest rep lift if needed.
After 3-5 weeks a deload is done for all 5 x 5’s, either reducing reps or sets. Rep work can stay the same but at my discretion may be reduced.
"
Before that I did a month of straight up, Mike Metzner HIT... 1 day on, 3 off, 5 sets per workout.... I was feeling beat up from doing lots of 1 rep max work for a few months and thought it would be a good way to deload my joints and CNS while maybe gaining a little weight. I put on 10 lbs in a month natty, and got a little fatter, and I really didn't feel like it did much for my strength at all. Muscle gained felt soft and puffy. I like the 5x5 much better, after 2 1/2 weeks i've already slimmed back down a little, strength is up, and I feel and look harder. And I've kept all 10 lbs.
Before that I spent alot of time doing Chad Waterbury 3 day a week full body routines. These are great for athleticism and strength, and getting shredded, but didn't work so well for me in terms of gains, I seemed to keep losing weight slowly on them, even with a pretty solid diet.
For my next long-term routine, I was strongly considering DC training, or a 5 day BB split. Anyone have good luck with either of these, or anything else?
Sorry for the long-ass post, I hope to get some good responses on here! Thanks guys!