File :-(, x, )
Anonymous
So I've been doing a 5x5 program for a while now and am at the point where I am going to move to a 4 day split. I'm looking for any input/adjustments that would be good to make. The leg day I'd be switching between the 2 variations each week.

day 1
5x5 db benchpress
4x8 weighted dips
3x12 chest flies
3x8 reverse curls
day 2v1
5x5 squat
4x8 leg press
3x6 leg curl
3x12 leg extension
3x10 hyperextension
day 2v2
5x5 deadlift (sumo)
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>> Anonymous
bump, no advise?
>> Anonymous
this looks straight out of Flex. keep it up. feel the burn, altho its best to protect your knees on by getting a pre-fatigue on the leg extensions, always 3*20 before any squatz
>> Anonymous
guess I'm an idiot for thinking I'd find any help on what to do after a beginner 5x5, forgot everyone on this board never actually gets to a point where it stops being effective. I still hit those first lifts as much effort and heavy as possible as always, but I thought upping the volume would help me put on a lot more size.
>> Anonymous
>>418436
well then

try it

and then guess what

try less volume

it all fucking works
everything you do will work better than some, worse than others

experiment to find what works for you
i've done Sheiko (and ADDED VOLUME) and i've done korte 3x3. all it works