Famous Five

cson

Right, a quick ask from fitness fanatic boardsies; I'm currently trying to bulk up a bit and I'm going for the big weight/low reps method. Now Id on't have huge amounts of time so I'm trying to nail down 5 upper body and 5 lower body techniques that'll produce the best results in a 5x5 cycle.

Upper I'm thinking definitely bench presses and curls have to be in there and just a basic squat for definite for lower body. After that....

Inspector Coptoor

cson wrote: »

Right, a quick ask from fitness fanatic boardsies; I'm currently trying to bulk up a bit and I'm going for the big weight/low reps method. Now Id on't have huge amounts of time so I'm trying to nail down 5 upper body and 5 lower body techniques that'll produce the best results in a 5x5 cycle.

Upper I'm thinking definitely bench presses and curls have to be in there and just a basic squat for definite for lower body. After that....

I wouldnt say that curls HAVE to be in there at all.

For 5 x 5, you;d be better going for compound movements.
Curls are not Compound movements, or at least they shouldnt be.

My thoughts would be:
Upper body
Bench for chest 5 x 5 (alternating between flat, incline and decline)
Overhead Press 5 x 5 (shoulder exercise)
Chin ups/Pull ups 5 x 5 for upper back AND biceps) Add weight if you find this too easy.
BB Row 5 x 5 for middle back
Heavy DB rows 5 x 5

Lower Body
Deadlift - 5 x 5 for back
Squats - 5 x 5 for quads
Good morings - 5 x 5 for hamstrings
BB lunges - 5 x 5
Romanian Dead Lifts - 5 x 5

some of these would be better doing 3 sets of 10 like the Rows, DB rows, RDLs and Good Mornings

BossArky

cson wrote: »

I'm trying to nail down 5 upper body and 5 lower body techniques that'll produce the best results in a 5x5 cycle.

Upper
Pull Ups / Chin Ups
Dips
Bench Press
Military Press
One Arm DB Row

Lower
Squat
Deadlift
Lunges
Stiff Leg Deadlift

justsomebloke

cson wrote: »

I'm trying to nail down techniques that'll produce the best results

what results are you looking for though

Procasinator

cson wrote: »

Right, a quick ask from fitness fanatic boardsies; I'm currently trying to bulk up a bit and I'm going for the big weight/low reps method. Now Id on't have huge amounts of time so I'm trying to nail down 5 upper body and 5 lower body techniques that'll produce the best results in a 5x5 cycle.

My theory is you found a girl you like, but due to your signature, have unable to make a move. She's leaving soon (cause, like, that's what always happens), so you gotta get stronger quicker.

I wish you luck! Love always wins!*

.. Sorry for derailing the thread.

But seriously, why the hurry? Are you making a long-term investment to exercise or just trying to look good for a once-off event?

* Not guaranteed

johnny_adidas

i think he means he doesnt have much time during the week or when at the gym....

cson

Procasinator wrote: »

My theory is you found a girl you like, but due to your signature, have unable to make a move. She's leaving soon (cause, like, that's what always happens), so you gotta get stronger quicker.

I wish you luck! Love always wins!*

.. Sorry for derailing the thread.

But seriously, why the hurry? Are you making a long-term investment to exercise or just trying to look good for a once-off event?

* Not guaranteed

rofl

Not quite!

johnny_adidas wrote: »

i think he means he doesnt have much time during the week or when at the gym....

Spot on, basically have only Fri-Sat-Sun to do these and because I work them, it doesn't leave me a whole pile of gym time maybe 30-40minutes max.

Thanks for the responses so far, very helpful.

cson

Joe the Santa wrote: »

what results are you looking for though

Throw on a bit of weight and add some definition. I'm 6'2" and only 11st 4lbs so you can see where this is going... :pac:

justsomebloke

cson wrote: »

Throw on a bit of weight and add some definition. I'm 6'2" and only 11st 4lbs so you can see where this is going... :pac:

and that's why I asked. IMO a 5x5 cycle is more aimed at strength gains then mass gains, yes you can add mass with it but I think it's main function is more for strength.

you said your aims are add weight and lose BF% both of which come down to diet once you have some sort of decent programme going. However adding weight and losing BF% are different things with one requiring a calorie surplus an one a calorie deficit so you will have to decide which one you want more.

Procasinator

cson wrote: »

Spot on, basically have only Fri-Sat-Sun to do these and because I work them, it doesn't leave me a whole pile of gym time maybe 30-40minutes max.

My bad, picked up on you wrong.

Looking at your schedule, I can't help think you are going be wrecked trying to do 3 days of heavy lifting in a row. Obviously I don't know how long you've been training or how good you are at recovery, but even if working out different muscles (hard with compound lifts) you are going to be zonked.

On top of having work during the weekend (and full college week and all that goes with, seen you in the UL forum), I would personally reckon fatigue is gonna hamper your workload + results.

No way you can fit a session on during the weekdays, such as Wednesday, Friday, Sunday. Wednesday is meant for sports anyhow in UL.

I'm only talking from a limited experience (all talk no action :P ), but I reckon at my current levels I'd struggle with what is proposed. Maybe I'm a pussy though!

hardtrainer

I also think you're gonna have trouble with that kind of schedule. 3 days in a row isn't the ideal for lots of heavy lifting. And if you're aiming for size then I don't think the 5x5 route is the best anyway. As has been said it's great for strength and strength ≠ size.

I've had great results in the past doing 'Russian Bear' (link below) and I've seen others make good gains in size after introducing them to it. It's still gonna be sets of 5 reps but it's high volume and it's tough going. I reckon you could get away with doing day one on friday and day two on sunday and using the rest of the week for rest. You will need plenty of rest doing it anyway. The other nice thing is that although its high volume the rest times are short and I always found I could be in and out of the gym in 40-50 mins max. The only other thing you need to do then is eat eat eat and sleep sleep sleep.

http://www.intensemuscle.com/19757-russian-bear-routine.html

Also have a read through of the original article: http://tinyurl.com/ylslmpz

Hope it helps. Good luck.

discombobulate

Just had a read up on the Russian Bear there. Looks good. Am thinking i'll hit that when I start to hit a bit of a wall with starting strength myself. Am a bit like a kid in a candy shop at the moment wanting to do every programme I see! Was going to try a 5 3 1 but this looks and sounds (Russian Bear arghhhh!!) more interesting