[U-GOD]

Hey fellas, I need some guidance. Ive been on this Bill Starr 5x5 routine for the past 7 weeks and its worked amazingly. Its got hints of Hypertrophy Specific Training and Bigger Faster Stronger. I think Ive added 40 pounds to all my core lifts and even more than that to squat. But the program really neglects some muscles like delts bis and tris although I feel like I shouldnt even be complaining considering the pec back and leg development Ive seen over the past 7 weeks. But they only get stimulated as stabilizers. This program consist of a lot or squating, deadlifting, pressing and rowing and I would like to take a break from all of those stressfull lifts to let myself recover and focus on some neglected muscle groups.

Anyway heres my question, which type of training would you recommend to someone who wants to get away from some of the more stressfull lifts and shock the muscle groups that have been overlooked? Note: This will only be for a month or two before going back to the Bill Starr program.

Thanks in advance guys. PS You can just recommend a training theory and I can do the rest of the work.

[tim290280]

Well you have only been training the 5x5 for less than two months. You could stick at it for longer and add in specific work for your arms and delts. Its not written in stone that you can't.

Aside from adding to the current routine you could modify it. 5x5 has worked well, why not do a more arm and delt specialisation within this framework (e.g arms would have chins, close bench, curls, and cable ext), while not neglecting your legs, chest and back.

Either that or do something completely different that has a different rep range.

[Diesel]

Personally I think its time to add in some high rep training for about 3 weeks or so. Give the joints a break from all that heavy lifting...I know from experience. Do reps of 15-20 with 45-60 second breaks depending on the lift. I would stay away from compound movements for a week or so to give your joints a break and just add in other exercises for w/e is lagging.

I know I'm kind of pounding the idea of going lighter for a bit b/c of joints but I used to lift heavy all the time and my joints went down the shitter. Not saying to never lift heavy again, but just make sure you go light every once in a while.

[U-GOD]

Thanks for the advice Tim. I was actually considering doing that but with the stresses that my current program puts on my joints I feel it would be best to go another direction with my training at least for a short while. But if I were to take your advice I would like to have some sort of strategic deloading phase or a hiatus from training to give my body time to recover. How long would you guys recommend for that? I wouldnt want to go too long and lose strength and mass although this is unavoidable to some degree. Wheres the comprimise? Feel free to comment on your experiences.

[U-GOD]

Originally Posted by Diesel

Personally I think its time to add in some high rep training for about 3 weeks or so. Give the joints a break from all that heavy lifting...I know from experience. Do reps of 15-20 with 45-60 second breaks depending on the lift. I would stay away from compound movements for a week or so to give your joints a break and just add in other exercises for w/e is lagging.

I know I'm kind of pounding the idea of going lighter for a bit b/c of joints but I used to lift heavy all the time and my joints went down the shitter. Not saying to never lift heavy again, but just make sure you go light every once in a while.

Thats kind of what I wanted to hear. I really want to continue lifting this way- HEAVY. But I also know that the body isnt exactly built to handle these loads. So thanks a lot for the advice Diesel.

[tim290280]

I'm actually finding that if I go too hard one week I need a back off week just to normalise. I've found that if I work out my max and then work out a higher rep scheme that has the same max, I can lift the lighter weight for the appropriate reps, even though the working max is the same.
E.G. 100kg by 8 reps for me is a 132kg max, so 90kg by 10 reps is roughly the same. But I couldn't perform the 100kg for 8 so the 90kg for 10 is all good.

Use something similar. Or alternatively, have a week off. One week is fine but two weeks can lead to a drop off if you haven't kept the diet on track.

[jornT]

You're tri's aren't growing after all those bench press sets?

[juicy]

Agree with diesel 100%

[roccodart440]

YOur training is going to be dependant on what you want to accomplish. I.e strength, size, bodybuiding, sports, powerlifting, definition etc.

The 5x5 is decent but limited. Anything will work once but nothing works forever. If your not getting gains anymors and you've been on a wrokout for more than 4 week sit's tiime to change.

Anopther issue is there are different workouts for differecnt muscle groups and different lifts.

THere is no such thing as getting away from stressful lifts. What changes is how you do them. THere is no such thing as neglected muscles if your doing core lifts. Ex. I have 19+ inch arms and do not work bies but I work back.

I do very little tricep work but I bench ( ashit load of weight) an excersixe thast take smassive tricep strength to be successful at.

Look into west side barbell, shawn lattimer, metal militia, bill crawford, Louie simmons, ironasylumgym.com ,,, your bound to find some worth while trainning info there.

[U-GOD]

Good post roccodart. Thanks for the recommendations too. Which one are you on out of curiosity?

[tim290280]

Originally Posted by roccodart440

YOur training is going to be dependant on what you want to accomplish. I.e strength, size, bodybuiding, sports, powerlifting, definition etc.

Look into west side barbell, shawn lattimer, metal militia, bill crawford, Louie simmons, ironasylumgym.com ,,, your bound to find some worth while trainning info there.

Today's training tip comes from Dave Tate:

Stick to the Basics, Beanpole

You've read about the dynamic and max effort methods and are excited to get rolling. Problem is, you just began training six months ago and look like a beanpole. Yes, you can use these methods, but only when they're implemented into a program based around your weaknesses. What really is your weakness? Your hamstrings? Triceps? Or could it be that your entire body needs to be built up? A beginner doesn't need to start with advanced training principles. He needs to first build a solid foundation with basic movements.

I'm not saying this is the case but is necessary food for thought!