Im not sure of the 3 day a week routine though. I love my 5 on 1 off, but I've heard it's great for stength and mass. Your thoughts??
MESO-Rx
Anabolic Steroids
5x5 workout
- Thread starter Gettinbigger76
- Start date
It is great for adding strength. .. I also like 10x10 and heavy ass 10x2. I never run any of these programs for more than 6 weeks, and I use them most often when I am doing a 3 part body split working each part twice a week... 5x5 one chest day, 10x1 or 2 the other day.
Thanks for that info B... Is the 10x10 over 3 days as well??
Gb I do 5 on 2 off as well. I just can't seem to break into that kind of work out. Maybe I'm just old school, but if it's not broke don't fix it?
I'm thinking about doing 10x10 as well, but possibly adding Bi's and Tri's on the scheduled off days.. I don't think I'd know what to do with myself if I only went to the gym 3 days a week!!! Lol
I'm kinda of lost on the whole 10x10 thing. Is it squat,dead lift, bench, row?
This explains it, but I think I'm just going to start with the 5x5 with bi and tri on scheduled "off" days
http://muscleandbrawn.com/complete-guide-german-volume-training/
Since you really only do compound movements a three day split is optimal... and you will need lots of sleep, food, and rest. Isolation with tris, abs and cardio on off days is ok, but give yourself a week or two with days off. You will know why when you start it. 10x10 squats follwed by 10x10 extensions plus calves and curls sets will be felt for days.
Thanks for the info. I'm just so used to my 5 on 1 off. The days off is screwing with my head, but I trust your advice, so I'll proceed as such. Thanks B!
yea after about eight weeks i need tovhange prgram
Yeah, I'm scared of the off days as well. 10 sets is challenging, on occasion I try when squaring or benching and I get to 6 or 7 sets and I feel like ok time to move on to the next exercise.
The gvt is inyeresting in the exact timing. 60 second breaks with a light weight for a push and pull exercise 100 reps each rocks you.
Do I superset? Or individual exercises? May give this a try after my day off tomorrow.
You do 10x10 with two opposing exercises and 4 x 10 with ancillary exercises. You can superset any combination with 90 second breaks or straight sets with 60 seconds. Do dumbell bench 10x 10 and reverse grip pull up to your chest 10 x 10... probably have to go assisted at some point. Then do 4x10 bent rows and 4x10 dips nice and slow. Vomit and crawl to your car.
Or chest flys instead of dips prolly better
Those chin-ups will be the hardest of them all.. Hopefully I don't puke and let's hope it's not a long day at work
Fuck, maybe I should just quit my job now.lol.
3 seconds down 1 up perfect form. You will love how you feel the next day.... deep soreness.Those chin-ups will be the hardest of them all.. Hopefully I don't puke and let's hope it's not a long day at work
If you start to feel weak just remember Ronnie Coleman can bench 225 for 72 straight reps
TheBiGBull
New Member
I'm a natural lifter just starting to get an interest to get advanced, but I prefer 10x10 but only twice a week.
My gym has been running Ronnie Coleman prep for mr Olympia video. The guy was front squating 4 plates without missing a beat, and doing lunges down the block back and forth with 225lb barbell. That's one bad ass police officer. ( maybe the only one I'll ever respect)
Ozzy619
New Member
Hey man check out the Push/Pull/Leg routine weighted chinup posted in the Workout Routine thread. I just started it and its fucking bad ass.
