AnimalMass' Favorite Routines....

Discussion in 'Training Forum' started by AnimalMass, Dec 18, 2004.

  1. ryuage

    ryuage Junior Member

    on the 3rd workout of the week are you not supposed to work up to a max set of 5 for the bench and rows as well or just squats? well I know your supposed to do 5x5 but why not for the other exercises...
    Last edited: May 2, 2005
  2. ryuage

    ryuage Junior Member

    anyone care to chime in?
  3. Bob Smith

    Bob Smith Member

    AnimalMass answered that for someone else in this thread. Normally on Friday (3rd workout), everything except squats are done 5x5 with the same weight. You can also do 5x5, but work up to a max set of 5. For beginners, I would stick with the same weight on Friday and advanced lifters could increase weight each set.
  4. stalker23

    stalker23 Junior Member

    allright. This 5 x 5 seems awsome.


    Olympic Squats 5x5 (same weight)
    Benching 5x5 (flat, close grip or regular)(same weight)
    JS Rows 5x5 (same weight)
    Accessory (low volume triceps and abs)


    Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
    Standing Military Press 5x5 (same weight)
    Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
    Pull ups 5x5 (use weight if you need it)
    Accessory (biceps and abs)


    Olympic Squats 5x5 (working up each set)
    Benching 5x5 (flat or incline)(same weight)
    Rows 5x5 (same weight)
    Accessory (low volume triceps and abs)"

    I have a few questions i was hopeing you could answer.
    1) Should the fourth and final sets sometimes be done to failure? it says you may not always get your 5 reps in, so i would assume the answer is yes.

    2) Is it ok to substitue in exersises( i.e. JS rows for power cleans) to look more like Bill Stars 5 x 5.

    3) If you are still a begginer can you do both 1x5's and 5 x 5's?

    4) How does this program avoid overloading the CNS? I didnt see any deloading phase. Is there supposed to be one?
    (fyi i found this site at

    5) Should you increase the weight used on monday on your Friday bench if you get all 5 sets of 5?

    6) Does this routine work every muscle group in your body?

    Last edited: Jul 11, 2005
  5. dragon007th

    dragon007th Junior Member

    why don't you add any special exercise for shoulders and arms?
  6. Pontus

    Pontus Junior Member

    As long as I can see theres shoulder execises in all of the listed programs.
    And your arms will grow anyway so just do a couple of sets every week if you feel that you have to.
  7. dragon007th

    dragon007th Junior Member

    thanks pontus!

    Really appreciated!
  8. hendrixsolo

    hendrixsolo Junior Member

    Love the program, have a question about the peaking cycle of 3x3.

    When doing the 3x3, are you keeping the weight the same for all sets? Both times per week?
  9. sbrown_c4l

    sbrown_c4l Junior Member

    I don't know much about any of the real names excersizes, but are these seated rows or bent over rows? or another type?
  10. Beefster

    Beefster Junior Member

  11. sbrown_c4l

    sbrown_c4l Junior Member

  12. czar

    czar Junior Member

    Hey, im doin Starr's 5x5 right now, planning to run it one more time after it and after that i wanna do dfht for once, but i dont have chance to train more than 3x per week.
    How should i do your pointed out dfht training for 3x times per week ?
    One week do upper body 2x and lower 1x and next week vice versa ?
  13. rea$on

    rea$on Junior Member

    awsome stuff! i love the 5x5!

    i took your idea and made a 7x7 since i like 7's :p

    7 reps, and making sure that the last 7th push i barly get it up. if i get it up, next week i bump the weight up. of course doing 7 sets of this, and giving it a lot of push on the last one.

    I hope this is what you mean by the 5x5 rule.
  14. deathgrip07

    deathgrip07 Junior Member

    Looks pretty good... I'm starting the 5X5 today. Hopefully its the push I've been looking for. I have one question though. On Benching... can you switch it up week to week? Incline on Monday, Flat on Friday... then the next time around, close grip on Monday, Decline on Friday... or some variation like that? Or is it better just to stick to the flat and incline for the 6 weeks? Thanks for the help!
  15. is_wizer

    is_wizer Junior Member

    AM-- what type of warm up would you suggest before diving into the 5x5's??
  16. neocount

    neocount Junior Member

    How long are you resting between sets? I feel like I could do this workout in about 30 minutes....

    BILLYGRINGO Junior Member

    Damn good info

    much ass grassy ass

  18. joseppe

    joseppe Junior Member

    It all sounds great and looks good, but it just doesnt seem like enough work to me. What about leg presses and extentions? What about incline, decline, dips, fly's, cable crossovers, pecdec, pullovers, bumbell fly's? I dont particularly like flat bench anymore, it used to be my favorite when I was a novice.
    T-bar, deadlift, lawnmowers. this is my routine:

    monday: chest, shoulders, tri
    flatbench-2 wrmups with 135 then 3x5-12 reps 315lbs work sets Note, all warmup sets 1 of 50 reps. 1 of 30 reps for a burn and deep warm up. pre-exhaust.
    incline- no warm up. 3x10 225lbs
    decline 3x6 315lbs
    cablecrossovers 3x10
    3 sets dips failure
    3 sets pushups failure
    lateral raises with dumbells 40's or 50's whatever you can handle with good form. 3x10
    military press 3x10
    french press 3x10 45's ez curl bar done.

    Tuesday back, trap, bis
    lat pulldowns warm ups 3 sets
    T-bar bent rows (without the pad) floor rows 2 sets warmups 3x8-10 4 or 5 plates
    one arm dumbell pulls 3x10 110lbs
    Dead lifts 3x10 315lbs---405lbs workload
    bumbbell shrugs then on to bis.
    ez bar or straight bar 3x10 45's, done!

    Wednesday legs
    leg extentions 3x10
    leg curls 3x10
    calves 3x10
    leg press 8 sets each one progressing with an additional plate to failure.
    squats 3x10

    Thursday, shoulders traps
    military press 2 warm ups 50-30 reps 3x8-10 workset
    upright rows 3x10 45's
    lateral or bent lateral raise 3x10 bumbells
    dumbell heavy shrugs 130"s etc..... 3x10

    friday light chest and back. 5x10 1 exercise (arms day) bis tris
    3x10 of 2 or 3 exercises per = 9 sets total per muscle group. In other words 9 sets for bis and 9 sets for tris.

    saturday and sunday rest....

    My heavy bench and back days are at the begining of the weak.
    Last edited: Jan 13, 2008
  19. LifeSize

    LifeSize Junior Member

    Damn, I like it. I'm going on a 12 day rotation...but this is pretty nice.
  20. joseppe

    joseppe Junior Member

    they're saying my workout is too much volume, and to shorten the amount of work. I agree it is rather strenuous. I get sore like a mo fo.