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Where to after 5x5

groovy

By groovy
in Bodybuilding & aesthetics

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groovy Member

groovy

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Hi all. I have been doing 5x5 from the start of the year and I really like it. I had my best gains ever in terms of strength so far.

Squat - 1.5 x BW (below parallel)

Bench - 1 x BW (just barely)

Deadlift - 1.9 x BW

Cardio - None :)

My weakest part is strict Overhead press (standing), i can barely do 1 x 40kgs

I basically have been following that program and didnt concentrate on any of isolation exercises. (no abs or curls :) )

My targets: Get stronger, bigger and fitter.

So i was wondering where should i be going from here on?

Wendlers 5 3 1, 5x5 (with additional stuff), Not sure if im ready for Sheiko yet.

Suggestions please as im still only a beginner.

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teamfatboy Veteran member

teamfatboy

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My targets: Get stronger, bigger and fitter.

So i was wondering where should i be going from here on?

Wendlers 5 3 1, 5x5 (with additional stuff), Not sure if im ready for Sheiko yet.

Suggestions please as im still only a beginner.

If you were to rank your three target in order, what order would they be in?

Speaking as a recent convert to Sheiko, if you want to get stronger you could do worse than eg Sheiko #29, which I've just done.

If you want to get fitter, a good all-body split would work, doesn't necessarily need a name, although Body For Life has a lot of merit as a structured programme.

Just my 2c worth :)

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bigmd Member

bigmd

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id go to the MD website and read the new threads on fst-7 first claiming that it aint really guna do anything unless your using slin and igf

"Claim"

i have used FST-7 with many of my clients as well as using on myself and i believe it does work well. And none of my clients were on Growth of Slin.

i also spent an hour with Hany last year and we talked a lot about FST-7 and as he said its not a new thing but it is just the science behind it has been explained and for BBing the "pump'" experienced when doing FST 7 or other systems similar may help with growth.

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Mrbig Senior member

Mrbig

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id go to the MD website and read the new threads on fst-7 first claiming that it aint really guna do anything unless your using slin and igf

"Claim"

i have used FST-7 with many of my clients as well as using on myself and i believe it does work well. And none of my clients were on Growth of Slin.

i also spent an hour with Hany last year and we talked a lot about FST-7 and as he said its not a new thing but it is just the science behind it has been explained and for BBing the "pump'" experienced when doing FST 7 or other systems similar may help with growth.

theres a massive thread on MD about gear usage and training and so on and lee priest who was working with hany was told nothing more than to use more drugs haha I know the science behind it with the fascia stretching etc but they go on to say that its hany who uses it topped with slin and igf which can help for growing a muscle in 1 particular area something that is extremely difficult to do with just training

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bigmd Member

bigmd

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your comparing what a Pro does who is geared to the eye balls and your average trainer wanting some good gains.

Any system 5x5 10x10 standing with one foot behind your head while doing bicep curls will work when you take the amount of gear that many of the pros do. so FST-7 like other systems will work better with Gh Slin and other PED's, BUT after using it for well over 18mths, i know that it has helped my clients and myself. The best way if those that want to give it a ago, try it and see for themselves.

The big thing is what ever system you use it will come down the intensity and the effort you put into the gym and then the effort you put in out of the gym with your nutrition/rest and program planning

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Mrbig Senior member

Mrbig

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no im not comapring just saying that yes fst-7 is great but to achieve its full benefits that the "pros" get is not because of the training its the other stuff so an average person who thinks they will get huge gains from a simple blood pumping routine is fooling themselves best to stick with heavy weights seem as how muscle cant count in the first place they only respond to load

but yes every person will be different and that is the great thing about training thea is so many ways to do it and find the 1 you enjoy and gets you to your goals and stick with it

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groovy Member

groovy

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If you were to rank your three target in order, what order would they be in?

Speaking as a recent convert to Sheiko, if you want to get stronger you could do worse than eg Sheiko #29, which I've just done.

If you want to get fitter, a good all-body split would work, doesn't necessarily need a name, although Body For Life has a lot of merit as a structured programme.

Just my 2c worth :)

Thanks all for the your suggestions. I dont really play any sports so being faster is not tat important to me.

So prob like Stronger, Fitter (work on weakness more)...

I read your journal TFB. You had awesome improvement in Strength wise in all the lifts when you did the #29. :clap: :clap:

Another thing is, i now train at Doherty's gym in Melbourne. So i generally workout alone. its good gym with lots of equipment (some weird ones, which neva seen before) but not so much space and gets busy as well.

How long does each workout lasts with Sheiko #29?

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groovy Member

groovy

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I had my best gains ever in terms of strength so far.

Why change a winning formula?

But if you feel like a change fair enough, I know I stopped 5x5 for no apparent reason. Wendler's is good have a read here; http://forum.bodybuilding.com/showthrea ... =112382761

I was thinking this too, but as i said as im a newbie so trying to get opinions from the more experienced.

I dont mind keep doing the 5x5, but i would like to concentrate more on the form n weakness. which i have been ignoring.

My lower back seems like it cant handle the weight when i go heavy on squats. So i need to work on things like that. I do foam rolling and lots of stretches, but tats my weaknesses i think.

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teamfatboy Veteran member

teamfatboy

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If you were to rank your three target in order, what order would they be in?

Thanks all for the your suggestions. I dont really play any sports so being faster is not tat important to me.

So prob like Stronger, Fitter (work on weakness more)...

Another thing is, i now train at Doherty's gym in Melbourne. So i generally workout alone. its good gym with lots of equipment (some weird ones, which neva seen before) but not so much space and gets busy as well.

How long does each workout lasts with Sheiko #29?

Thanks for the kind words.

Here's my 2c on Sheiko

Pros:

Only really needs a bench and a squat rack - no messing with machines.

You start from your known one-rep-max and build from there, so the formula works with you

You can get good strength gains :)

Cons

It can be quite long, even with short workouts - but still under an hour

It works primarily the three big lifts, so other muscle groups only get involved secondarily - there's no "arm day/ chest day" split, so if that's important, perhaps some of the other programmes might be better.

It's not very forgiving of poor form, as I found out.

It's definitely strength-oriented - at least #29 uses very low reps, where higher-reps help with hypertrophy. It may also affect "fitness".... having just switched back to a workout in the 12-rep per set range, I'm getting beat-up!

I'd been weight-training for a while, but had never really given strength training a go. I definitely found the change of pace helped with motivation.

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groovy Member

groovy

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Thanks for the kind words.

Here's my 2c on Sheiko

Pros:

Only really needs a bench and a squat rack - no messing with machines.

You start from your known one-rep-max and build from there, so the formula works with you

You can get good strength gains :)

Cons

It can be quite long, even with short workouts - but still under an hour

It works primarily the three big lifts, so other muscle groups only get involved secondarily - there's no "arm day/ chest day" split, so if that's important, perhaps some of the other programmes might be better.

It's not very forgiving of poor form, as I found out.

It's definitely strength-oriented - at least #29 uses very low reps, where higher-reps help with hypertrophy. It may also affect "fitness".... having just switched back to a workout in the 12-rep per set range, I'm getting beat-up!

I'd been weight-training for a while, but had never really given strength training a go. I definitely found the change of pace helped with motivation.

Thanks TFB, thats very helpful.

I am actually happy with the 5x5, but i just want to give other things a go. Just to see how i feel with them.

Is it possible to PM me the Sheiko #29 template please or links to where i can find them? It would be awesome if someone has a template in which i put my 1 x max. lifts and it just gives me the program to do. :pray: :pray:

As u can guess, im just too lazy to read a whole book and to figure out what i need to do. :pfft: :pfft:

Also SFS, i follow ur journal and it seems you really liked the 531 wendlers. Do you have a template or some sort for that program as well?

Thanks a lot for all ur suggestions.

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