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Anonymous
so many questions
increase mussle mass
the rest will indeed take care of itself
(sigh) i guess i'll relate my 5x5 experience
it was madcow's advanced, about 2 yrs ago
trained it as listed, except before the squat/dead, OH/bench, chin/row, i did jumps (the works, ending w/depth jumps) and Snatch and Pwr clean variations.
I did the strict, calculated programming as i did it all while under strict calorie restriction as well (very paleo-esque). the 'mandatory' numbers helped because it prevented diet induced shirking.
i eventually had to pull all deadlifts as a bunch of triples and singles (5x5=25, so i pulled 8x3, then eventually just 25x1, then 15x1, 5x1, etc) this does not matter to 99% of you, but goes to show that one must stick w/TOTAL volume.
the short and sweet. i lost a few pounds in 9weeks. the metabolism slowed down due to restrictions by this time. i lose weight easiest while eating alot (just up NEPA/GPP even more). strength wise, my 1RM remained the same (ie.b4 and after). i got pretty good @ hitting 5's on the squat consistantly, which was a good thing at the time and truely hitting the planned weight some days was INCREDIBLE metabolic strain (who the fuck needs cardio if u do breathing squats) but more or less, i got good at doing 5x5 more than anything else. -->specificity of training (and adaption) in a nutshell. program also good intro for multi week squating. (SHEIKO/SMOLOV) tldr. yes, its good. yes other things work too. overall, if left to your helpless, opinionated false beliefs on fitness, you could do MUCH worse than the classic 5x5. so man up and chalk up
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