It’s not always increased a lot, but usually around 5lbs for upper body and 10lbs for lower. I’ve done both at different times but typically used bent over barbell rows).Īnother thing about the 5×5 workout is that you increase your weight every week. (Madcow recommends using bent over barbell rows if you don’t know how to do power cleans. Also, the original Bill Starr program used power cleans. The basic premise of the routine is squat/bench three times/week. There is some assistance (isolation) work which is good to include, but one of the big goals I’ve found with the intermediate 5×5 is getting more time under the bar so when you move on to more advanced routines you don’t look like those tools in the gym that throw on a ton of weight in the squat rack and then do a 1/4 squat with knees buckling and a myriad of other form flaws. The 5×5 workout is just that… 5 sets of 5 repetitions using compound movements almost exclusively. I’m truly glad I found it and it, and I credit this routine with setting the base for the first time I pulled 500lbs. Now I look forward to out lifting guys that are a lot bigger than me. I just wanted to get bigger (because I’ve been around 175lbs forever and really wanted to hit 190 or 200). When I found the Madcow 5×5 workout spreadsheet based on Bill Starr’s Intermediate 5×5 routine, I wasn’t even thinking about “strength gains”. (Click Here for Madcow’s detailed Program Info) Click here or Scroll down to watch the instruction videos and download the Madcow 5×5 workout spreadsheets
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