muscleboy schedule

[El Freako]

I didn't do that specific routine but I did the advanced 5x5 (http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm) and added 20-30kg to all of my lifts and altered my body composition from a slightly overweight 90kg to more muscular 90kg (with shitloads of cardio included). The 5x5 rep range is a proven rep-range and you will find a fair few programs based on it if you look. I squatted 3 days a week and didn't die, I only lifted weights 3 days a week and I didn't lose muscle. If you keep your diet big right I can only see good things happening, as long as you keep to the plan. If you do extra workouts on your rest days you will only over train.

 

[muscleboy88]

I didn't do that specific routine but I did the advanced 5x5 (http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm) and added 20-30kg to all of my lifts and altered my body composition from a slightly overweight 90kg to more muscular 90kg (with shitloads of cardio included). The 5x5 rep range is a proven rep-range and you will find a fair few programs based on it if you look. I squatted 3 days a week and didn't die, I only lifted weights 3 days a week and I didn't lose muscle. If you keep your diet big right I can only see good things happening, as long as you keep to the plan. If you do extra workouts on your rest days you will only over train.

 

[muscleboy88]

anybody else who would like to post their results from this routine?

 

[El Freako]

Philosopher has done the intermediate version a couple of times I know. Not everybody here likes full-body routines like that but most of the guys on here are at more advanced stages of their training. For you as a beginner this would be the optimal style of training and you will be pushing out PBs and adding size constantly.

 

[muscleboy88]

hopefully i will break away from my platue.

i think i spelled it right?

 

[El Freako]

Plateau

...but close.

One other important question: how deep do you squat?

 

[muscleboy88]

since im too small i go outside the rack and go as low as i can without loosing balance.

and when i go up i dont lock out my knees so that i can feel a good burn in my quads

 

[El Freako]

since im too small i go outside the rack and go as low as i can without loosing balance.

and when i go up i dont lock out my knees so that i can feel a good burn in my quads

You should be doing this...

Nevermind the burn in your quads, you want the full ROM.

 

[muscleboy88]

that video is no longer available.

 

[El Freako]

Fuck...
Just go to the link: http://uk.youtube.com/watch?v=zYddZUIzJ9g

 

[muscleboy88]

so none of that crap about locking your knees is bad?

btw the guy has a good squat.

 

[El Freako]

Don't forcefully lock them out but you should be able to stand up straight under the bar.

 

[muscleboy88]

hey bro how much people from this board live in uk

 

[El Freako]

I have no idea actually... maybe 5 or 6? Possibly more. But don't ge the wrong idea, I ain't English, I'm an Aussie mate!

 

[muscleboy88]

since when have you been training?

 

[tim290280]

^^ have you tried it?

Yes. Check my log it might be there. Can't remember how long ago I did 5x5.

 

[El Freako]

since when have you been training?

I started when I was 15, but it was on and off a bit until I was about 22-3. I've been ultra-serious about it since then and have added over 20kg to my frame. I just recently turned my full attention to powerlifting and I'm hoping to compete sometime this year.

 

[muscleboy88]

do powerlifters really care about definition?

or just plain focus on getting stronger

 

[El Freako]

do powerlifters really care about definition?

or just plain focus on getting stronger

I think its more of a personal preference for somw. The main focus is on strength, that's what the game's all about but you will occasionally find some fairly ripped powerlifters out there, Matt Kroc for example.

Most of the bigger guys however, don't give a flying fuck about definition and gorge themselves to get heavier and therefore stronger.

 

[muscleboy88]

how about you are you just ganna gorge yourself?