What is the best 5x5 split?

[#8]

This question is directed to the more serious, veteran, lifters on this board. I am looking to take my weights up a notch and start training for real strength with a 5x5 program. I would like to know what would work best as a split to hit my upper and lower body equally? Please post a routine that would work for my goals.

Thank you

:a+

[faller]

Thats a tall order, lol.. Here have a look at this, read EVERYTHING and even follow some of his links, the info here imo is priceless. I got a lot out of it, 30 years this has proven to be tried and true..

http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm




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[#8]

wow. thanks bro. excellent post. exactly what i was looking for.

:)

how much reputation do i have to spread? Jeez! i tried dude....

[ironwill]

5x5 is good, but i personally found that DC training made me stronger and larger in the longrun....
There is tonnes of info on it...Sorry for mentioning a different program that you didnt ask about, but i thought id throw it out there..

[faller]

but i personally found that DC training made me stronger and larger in the longrun....

Can't argue with your avi!! :a+ There's definitly more than one way to skin a cat...

Thanks for the thought jersey :)

[#8]

5x5 is good, but i personally found that DC training made me stronger and larger in the longrun....
There is tonnes of info on it...Sorry for mentioning a different program that you didnt ask about, but i thought id throw it out there..

no worries bro. im gonna look into that too. thanks.

[tex]

Thats a tall order, lol.. Here have a look at this, read EVERYTHING and even follow some of his links, the info here imo is priceless. I got a lot out of it, 30 years this has proven to be tried and true..

http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm




.

i did this same routine and i enjoyed it for about 6 weeks and then my cns was fried......i prefer dc or hit......

[#8]

i cant find a good link for DC training other than whats posted on wikipedia, and that only explains its history and so forth. any good sites that outline exactly what i need to do and what parts to train on what days?

[pip44]

go to intensemuscle.com its all about dc training

[tex]

http://www.thepumpingstation.com/doggcrapp.html this is a good start...intensemuscle.com has all the rest

[ironwill]

i cant wait to get back to DC, those are by far my best improvements, and best feelings in the gym.....EVER...
But you have to be eating big time to get consistent gains...
Good luck jersey...He has a hell of a diet plan...He gave me a few different ones throughout my time with him....

[Gib]

Jersey, I have a pretty long file outlining a version of DC by Dante, drop me your email (post it here or PM or whatever) and Ill send it to you if you like

[tiramisu]

A couple more good 5x5 variations
http://startingstrength.wikia.com/wiki/Bill_Starr_5x5
http://stronglifts.com/forum/stronglifts-5x5-official-faq-t11443.html

[tiramisu]

DC is definitely an advanced program though. If you are novice or intermediate you will see better results on intermediate or novice strength programs. Most of the 5x5's represent intermediate strength programs.

Here is another link to what is generally meant by novice, intermediate etc from a strength perspective

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

[O-Train]

I personally found size gains to be better with DC but core lifts go up faster with 5x5. Like Tex said though you can burn out pretty fast if you are squating 3x/wk. With lots of food either program will work well. For me 5x5 is power and strength, DC is more size and strength. Probably would depend on the tempo you use though and the exercise selection. I think when I did 5x5 I followed something by Bill Starr. Not sure if someone posted it yet but there are some great templates in pdf that will figure out your weights for each exercise. Makes the periodization really easy. I have one I think but it's on a different computer.

Edit: Nevermind, Faller already posted it. Since you are into sports there are some excellent books out there on sports periodization programs. Tudor Bompa is a name worth looking up. He is the father of periodization and has written several books on the subject.

[faller]

i did this same routine and i enjoyed it for about 6 weeks and then my cns was fried......i prefer dc or hit......

Thats the beauty of this program though, you only load for 4 weeks and than deload for however long it takes. The idea is to "overreach" not overtrain. After 4 weeks i was also exhausted, i've been on deload for 3 weeks and pure deload for 2 weeks and my poundages still went up, slowly, but upwards.

But i also think DC is an excellent program as well.

Nice links RobertF, thanks..

[warlock]

My personal option sis quite simple:

5X5 for as long as I am seeing progress and making me happy.

For the summer I'll do German Volume Training

Meanwhile I'll learn as much as possible about DC as it seems to be a great option.

The simplicity of these systems seems to be what makes them so good.

I am almost 38 therefore my main issue is recovery.

I avoid as much as possible to do weights 3 days in a row as well Ii avoid resting 3 days in a row, and I never work out more than 4 days in a week.

when I am designing a program (considering that the person has a balanced physique) I consider the types of movement and I vary exercise.

I'll always have vertical push and pull, horizontal push and pull and quad/hip dominant in the same proportions if I am being a good boy I write the whole thing, if I just need a break from all the discipline/organization I just follow the principles. In this way I keep myself interested as I allow myself to do mostly the lifts that I like.

Are you more confused? Sorry...

[buildinthaskinnys]

This is where I would go.

http://dc-training.blogspot.com/

[Mastagon]

my workout for back/chest is as follows

4-8 reps
4-8 reps
5x5
4-8 reps
4-8 reps
5x5
3-5 reps

so if its back day, this amounts to:

8 reps of 205 bb rows
6 reps of 225 bb rows

5x5 200 bb rows

8 reps 215 pulldowns
5 reps of 245 pulldowns

5x5 of 195 seated cable rows

5 reps of 240 pulldowns/seated rows

every other week is deadlift week, which is the only
one I pyramid up in 8,6,4,2 style.

I've been doing this for a few months, I found it works well.
I may change up an exercise now and then, but I always
alternate 4-8 reps with a 5x5

[Sean Summers]

I think this may help (I'm not sure if it is permitted to be posted - so take it down if there is a problem).
Oh the memories. Enjoy...
SS

[metis boy]

5x5 is good, but i personally found that DC training made me stronger and larger in the longrun....
There is tonnes of info on it...Sorry for mentioning a different program that you didnt ask about, but i thought id throw it out there..

same prefer DC training over 5x5. Although 5x5 is still good. i just liked the gains from DC better :yeah

[O-Train]

^^^^^^

Awesome. Not sure I've come across that particular article before. Thanks SS.

[theboss]

i just started DOGGCRAPP and i like it so far.....

[theboss]

if anyone has problems understanding the stretches used for DOGGCRAPP..i came across this photo..it has all of them shown....

[ironwill]

that guys name on the boards is inhuman, he is a mack truck as far as strength goes....One of the original dcers, like myself...

[Ritch]

Go to superhumanradio.com and there was just a good show on the 5X5 program.