Starting bulk today, going to continue for 3 more years.
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DB Bench
100lbs, 5x5,5,5,5,6
DB Incline Bench Row
90lbs, 5x5
Dips
BW + 90lbs, 5x5,5,5,5,3
BB Curl
70lbs 3x12,12,10
Reverse Crunches
3xfailure
100lbs, 5x5,5,5,5,6
DB Incline Bench Row
90lbs, 5x5
Dips
BW + 90lbs, 5x5,5,5,5,3
BB Curl
70lbs 3x12,12,10
Reverse Crunches
3xfailure
Last edited by HOUSTON TEXAN on Thu Oct 02, 2008 7:09 pm, edited 1 time in total.
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always increase wt if all prescribed sets and reps are reached, you need to continually overload
do either of these:
1 - increase wt where you might gwt 5, 5, 4, 4, 3 and simply get more total reps each session until at 5 x 5 = 25 and go again
2 - increase the wt and dso as many sets of 5 you can but if you only get 3 then drop the wt to last session's wt and do the last 2 sets of 5
option 1 - strength
option 2 - hypertrophy
do either of these:
1 - increase wt where you might gwt 5, 5, 4, 4, 3 and simply get more total reps each session until at 5 x 5 = 25 and go again
2 - increase the wt and dso as many sets of 5 you can but if you only get 3 then drop the wt to last session's wt and do the last 2 sets of 5
option 1 - strength
option 2 - hypertrophy
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Ok so do you mean if goal is to get maximum hypertrophy I should do as many sets of 5 as I can and then on the last set of 5 I can hit drop to the weight from the last session and do 2 sets of 5? I don't think that's what you mean and if it isn't then I think I'm just going to go to option one because in that one either way your going to have to gain strength to hit you goals.
It would be a good idea to experiment with both options, and record the results. Finish this cycle (strength) and then move on to hypertrophy for 6-8 weeks. Each person is going to respond to the same sets/reps/density/volume differently. The key is to find your sweet spot, and stick with it until it stops working.
So far, how's it going with the 5x5, in regards to recovery and gains? I've found for me that a wearing down the CNS with minimal DOMS (less than 12 hours of "soreness") presents best opportunity for growth. This is why I love a 5x5 scheme, 25 reps is just enough to really tire me out, but not too much as to cause pain.
So far, how's it going with the 5x5, in regards to recovery and gains? I've found for me that a wearing down the CNS with minimal DOMS (less than 12 hours of "soreness") presents best opportunity for growth. This is why I love a 5x5 scheme, 25 reps is just enough to really tire me out, but not too much as to cause pain.
nah thats not what i meant...
if you can't do all sets of 5 at the one wt then you can either continue the 5 sets doing whatever reps you can and increasing the total reps each session (option 1) or complete the remaining sets at a lighter ewt so you still get 25 total reps just not with the same wt then again do more reps with your starting wt each session
if you can't do all sets of 5 at the one wt then you can either continue the 5 sets doing whatever reps you can and increasing the total reps each session (option 1) or complete the remaining sets at a lighter ewt so you still get 25 total reps just not with the same wt then again do more reps with your starting wt each session
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