My 5x5 setup, and questions!

[GilZero]

Hi there, I'll try to keep this short.

Im training for looks and bball strenght, (Squats, Deadlifts, big exersices)

I want to get bigger and I've got untill mars to bulk up before i cut. I know I will get stronger from 5x5 but will this setup give me size too? I know its diet dependant but y'know what i mean


this is my setup:

W1:
Squat 5x5
Bench 5x5
Deadlift 5x5
Lower back raise 10x3
4 set weighted situps

W2:
Squat 5x5
Incline bench 5x5
Military press / barbell row 5x5
Leg curl 8x3
3 sets weighted situps
bicep

W3:
Squat 5x5 +3 +8
Bench 5x5 +3+8
Deadlift 5x5
Tricep
Middle/rear delt shoulders.


EDIT:

Made a new workout, this seems better but its very different! not 5x5 really.

Day1: Squat 5x5, Legcurl 8x3, Quad machine 8x3, abs
Day2: Bench 10x3, Barbell row 5x5, tricep, shoulders, bicep
Day3: rest
Day4: Squat 5x5, Legcurl 8x3, Quad 8x3, abs
Day5: Incline Bench 10x3, Deadlift 5x5, tricep, shoulders,bicep
Day6: rest,
Day7: Repeat


Which one is better? or both suck?
CHEERS

 

[Ironslave]

Second Option looks pretty good. You can certainly gain size with strength from this. If you are a bball player, I would add an extra day of rest (rest on day 7), which you can spend a ton of time working on your game.

I'd do the second split, but I'd try something like this:

- Switch Day 1 and day 2, and also Day 4 and Day 5.
- Have Day 7 be a day when you work on your jumping a lot. This isn't a day you want to spend tiring yourself overly, so keep yourself fresh and work on your maximum jumping height, and footwork speed as well.

Again, if you're a competitive ball player, work on your game more than everything.

 

[GilZero]

Thanks for the tips man! The thing about bbal at the moment is that i've been injured since christmas :S It's a weird injury in both of my feet and i dont know when it will be better, i do lots of rehab with the best guy in my city though.
So therefore I cant shoot, only work on my form while standing still, and i can barerly work on my handles since I always get carried away and starts jumping around, lol. But day7 as basketball would work, thanks

 

[El Freako]

I'm going to back the 5x5 routine. I've done a few and they work really well for size and strength.

Read here: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

 

[GilZero]

Sweet, I'll read when I've got time

But if i go with the split setup:

Day 1: Bench 10x3, Barbell row 5x5, triceps, shoulders, bicep
Day 2: Squat 5x5, Legcurl 8x3, Quad machine 8x3, abs
Day 3:
Day 4: Incline Bench 10x3, Deadlift 5x5, triceps, shoulders, bicep

Day 5: Squat 5x5, Legcurl 8x3, Quad machine 8x3, abs
Day 6:
Day 7: repeat


When I do work shoulders, biceps, triceps, how much volume/how many exersices should i do? I made a sample but it seems like alot of volume, and it will take time when I've got all that + more in one workout ;o any suggestions?

Bicep:
Chinups – 3x fail.
Barbell curls – 12x3
preacher concentration curls, 10x3.

Triceps:
Dips 3x fail. (8-12 reps)
Rope pushdowns 10-12 x3
Skullcrushers 10x3

Shoulders:
Overhead dumbbell press/ military press, 10x3
Side lateral raise 10x3 / arm.
Bent over reverse flies 12x3.

 

[Ironslave]

You're making a common mistake dude of taking a good program and trying to make it 'perfect'.

Pick 1 exercise for triceps/biceps and shoulders as they will get plenty of stimulation with your other lifts. 3 sets or so and you will definitely get enough.

 

[philosopher]

I wold recommand doing it by the book. Keep it stupid simple! Its effective as it is why change it.

 

[Zigurd]

You're making a common mistake dude of taking a good program and trying to make it 'perfect'.

That's so true it's not even funny. Happens to me all the time.