[lightweightyeahbuddy]

So I'm looking to switch up my routine and have been looking into Layne Norton's routine. The power workouts consist of 5x5. For those workouts I was thinking of incorporating Bill Starr's 5x5 template. I would post the links but I don't have enough posts. Norton's routine has a thread to it though. Any ideas/opinions/suggestions of my plan. Let me know. Thanks guys.

[miggitymags]

Give a try and see if you like it.. about all we can suggest.

And apparently, that isn't exactly Layne's split. He said it is the backbone of what he does.. Too bad he couldn't elaborate on what his split is..

Anyway, I'm doing "Layne's" split right now and am really enjoying it. Make sure you get enough food and rest!

[GettinITDone]

Thanks miggity...for at least replying haha.
I posted this the day before I started, so basically I was going to start it anyway. I really like it though. Intensity is up, no doubt. I'm now on my 8th day. Probably the hardest day (aside from legs which is a given haha) is the upper power; my shoulders get worked indirectly with bp, but enough where military press is murder haha. However, I have put 5 lbs. on my 5 rep max on bench press, 15 on front squat, 10 on SLDL. Diet has been spot on, and I look and feel bigger already. This might not be exactly Layne's, but I like it nonetheless. Thanks again. Let me know what you think of it.

[projecthatch92]

I am also doing layne's routine, and it's amazing. I have never had such amazing pumps in the gym before

[GettinITDone]

Originally Posted by projecthatch92

I am also doing layne's routine, and it's amazing. I have never had such amazing pumps in the gym before

I don't get pumps from the power days, but the hypertrophy days, I definitely do haha. The power days are tough, but when I'm done with the first muscle group, let's say, chest, I want to do more. I just have to tell myself that I'll be training it again in just a few days. I've made some minor adjustments to the routine already. On lower power, I do front squats, either lunges or leg press, SLDL, and then calves. On hypertrophy, I do back squats, either lunges or leg press, and then calves. I have also switched hypertrophy legs with hypertrophy shoulders/back. I don't want to work shoulders the day after chest, and another day of leg recovery couldn't hurt.

[miggitymags]

I am on Week 8 of this split and enjoy the challenge it brings.. Being on Week 8, I've already changed rep ranges once for hypertrophy days, and will be doing so again next week. Started at 8, went to 10, and next week I think I'm going to go back down to 6. (maybe 12, haven't decided)..

I have also made minor tweaks and am starting to swap exercises where I see fit. I personally like the combination of power and hypertrophy days - as I am interested in both powerlifting and 'bodybuilding'..

The supersets on hypertrophy day are what I am enjoying most.. It has been awhile since I incorporated them on a frequent basis.

[GettinITDone]

I agree about the supersets. Exhausting, especially on back/shoulders, but enjoyable haha. I meant to ask one question above, but wanted to see exactly what week your on. After what week did you begin to change up the exercises? This week I'm doing exactly the same exercises (different weight and reps) as last week, and was wondering when you dramatically changed exercises.

[projecthatch92]

This is the beginning of week 4 for me. I was going to try and switch them up every 4-5 weeks, but that's just me. If you feel like you are making good gains, then why change it?

On the upperbody power day, I get mad pumps, and they're awesome. How many warm up sets do you guys do on power days? I do 2 light weight warm up sets, usually consisting of 5 reps to get my body ready.

[GettinITDone]

For warm up sets for the power days, I usually just do 1 set with the bar. My first two sets though of the 5x5 are not challenging though. For squat, I'll do the bar for like 12 reps just to get the blood flowing, and then move to 135. Same for bench and SLDL. You think that's alright?

[projecthatch92]

Whatever works for you man. Everyones going to be different. I hate just doing the bar, I always need a little bit of weight on there for me to realm concentrate on muscle contraction

[miggitymags]

I am switching up my rep ranges every 4 weeks.. I went from 8 to 10. Next week, I plan on going to 6 --- I am guessing I won't stay at 6 for all 4 weeks b/c I think it will be too much, so probably more like 2 weeks at 6 reps.

I didn't "drastically" change my exercises. But, mixing up similar exercises every so often is key, in my opinion, to keeping this split fresh. An example would be swapping weighted chins for lat pull downs, or mixing up different supersets. It is kind of an instinctive thing. I should note, it is important to stick with similar movements for a while for progressive reasons.

For warmups, I start light and progress up to my working weight. Sometimes its 2 sets, sometimes its 4 -- just depends on the muscle group and/or how I am feeling.

By the way, if you guys go to Layne's page, head to the Forum and check out other people's Training Logs posted there - it is kind of interesting to see the tweaks others have made, specifically their order of hypertrophy days. Basically, the structure is very similar to what was posted on BBD, but it is interesting to see other splits and how people arrange muscle groups.

[projecthatch92]

That's a good point. Last week I switched to chins instead of pulldowns an it was a huge difference. Then I did V-bar chins instead of the reverse pulldowns

[GettinITDone]

Just got back from my chest and arms hypertrophy, and I think my arms grew two inches haha the pump is absolutely insane. People probably thought that I only work chest and arms because they were a lot bigger than my other body parts. Ahhh!!! haha

[islander]

I also posted up this article you guys might find interesting or helpful The Bill Starr Power Routine 5x5

[rizzle]

could someone post the link to layne nortons routine please

[Cork]

The forum has a search function at the top which makes EVERYTHING easy to find.

Layne Norton's Power/Hypertrophy Routine