It really depends what features you're looking to improve. The 5x5 never really did work for me when lifting heavy and I always felt it was a waste of time. Everyone's bodies respond differently which means different people's muscle fibers respond & correlate with different workout. If there was one set, definite routine that would get us all where we want to be then that would kind of kill the myth & fun of bodybuilding.
I'd go with the pyramidization technique. Hit the first set of relatively light weight 15 times. After that set and the others to follow, continue pyramiding up in weight and make the reps lower.
i.e:
Squats -- 1st set 135 lbs x 12 reps , 2nd set 160 lbs x 10 reps, 185 lbs x 8 reps, 4th set 215 lbs x 6-8 reps.
The 6-8 rep range would be as beneficial as any other rep range I could think of. If you're going for a powerlifter's mentality, 1 - 5 reps would work like already mentioned above me (but then again, we're not all powerlifters).
All in all, it really depends on what you're aiming for.
GSP, u dont know what ur talking about, so stop posting useless information. We aren't trying to eb BODYBUILDERS here, we're trying to gain functional strength and muscular endurance. All you care about is having big muscles and looking big... much different goals.
If you are going to workout twice a week, I'd split up those up, as when you do lower reps you'll have a really difficult time benching after killing your shoulders in the OH press. same with deads and squats.
i'd do bench+deads on one day, and OH press+squats on the other. do a lot of singles and doubles, and maybe throw in a couple of smaller exercises. such as db rows+weighted dips for the bench+dead day, and tire flips for OHpress+squat day.
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