NEW 5 x 5 WORKOUT PLAN: Participant Thread

  • silverfox

    Posts: 3178

    Oct 09, 2008 3:13 AM GMT
    Love the idea of this workout plan but really don't have many ideas of what would be compound vs. isolation exercises. I am improvising but I think I might be labeling different exercises wrong.

    Anyone have compound and isolation exercise suggestions for this program?
  • silverfox

    Posts: 3178

    Oct 09, 2008 1:03 PM GMT
    Here is a link that has some compound and isolation exercises.

    Feel free to post other links and compound/isolation combinations that you like so that others can benefit.

    http://sportsmedicine.about.com/od/strengthtraining/a/compound_ex.htm
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    Oct 09, 2008 2:23 PM GMT
    P90X is fundamentally what compound exercise are about.
    There's a place for both, isolation exercises are applied as in rehab.

    youtube has many P90Xer's online as is Kettlebell etc.

    I have bookmarked this link excellent find. ty.
  • silverfox

    Posts: 3178

    Oct 09, 2008 8:00 PM GMT
    I actually researched and did a 5 x 5 leg workout today....
    These were the exercises in order:

    Lunges with weights and leg extension machine
    Step ups with weights and leg curl
    Leg press machine and calve raises.

    Very good I AM SORE but feels great.....
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    Oct 10, 2008 3:12 PM GMT
    So, I'm gonna give this a try, Never been a lifter, but this seems relatively fool proof.
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    Oct 10, 2008 4:21 PM GMT
    So...you do 5 sets of each one, for 5 times? Is that right?

    For some reason I'm having a bit of a hard time comprehending how you actually do this program.
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    Oct 10, 2008 4:55 PM GMT
    you try to build 2 supersets. and you do each 5x.
    so you do 100 reps.

    1 rep x 5 with heavy weight compound movement
    1 rep x 5 isolated movement.
    break
    repeat 4x.

    next superset:

    same.

    At least that is how I understood it.

    you are TOAST after this..a spotter is needed if you load up to fail on 5
    on many exercises.
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    Oct 12, 2008 10:18 PM GMT
    Hmmm. In the article, where it says to do back and chest on a Monday, do you think that means one superset of chest exercises and one superset of back exercises?

    OR

    Two supersets of chest exercises and two supersets of back exercises?

    Today seems like a good day to give this a go. I fell of the 12 Week Muscle-Building program last week. In week 11. Bleah. What a disgrace. That was a good workout, but it's exam time and the students are so needy at this time of year! It takes just a bit too much time out of my day.
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    Oct 12, 2008 10:21 PM GMT
    I designed 2ss for chest and 2 supersets for back. I think you are supposed to do 4 each at least , you would not do less on a regular split.
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    Oct 12, 2008 10:39 PM GMT
    Thanks Librarian.
  • silverfox

    Posts: 3178

    Oct 12, 2008 11:04 PM GMT
    I did chest and back together....2 supersets of each. It was a great workout.

    I am having a hard time figuring out shoulders. I know dumbbell raises would be a compound exercise, but I can't figure out another compound one.

    Can anyone find the original article on the site still? I can't seem to find it.....

    Thanks
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    Oct 13, 2008 9:23 AM GMT
    Great link, thank you silverfox1....................
    I too cannot quite figure out the shoulder exercises......i normally have done 4 or 5 different ones, machine and free weights, bar and dumbells.

    there must also be other leg exercises as i am bored with the two examples they give. don't think lunges and squats (no barbell) work with this routine??? although lunges especially give my muscles a run for their money.

    am a bit of a maverick so i am doing my own combinations just to get the hang of it. as usual i probably do too much. love a challenge and pushing the envelope.
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    Oct 13, 2008 9:30 AM GMT
    I think rowing standing would qualify for a compound move. that would be compound 2 for shoulders then.

    My chest/back routine was:

    SS1:
    Inclined free bench press,dumb bell fly declined to once hit the upper region more and the lower, I think that's not such a bad idea.

    SS2:
    Pull ups on one foot( yes I am a girl), Hyperextension with a workout buddy pressing as hard as possible down on you coming up.

    SS3:

    dumb bell raises on flat bench with real heavy weights, Cable cross kneeling for inner chest

    SS4:

    Straight arm lat pulldown on cable cross, wide reverse grip pull downs.
    I am open for suggestions but this worked quite nice to the point of me dying a bit in the gym ( This IS the 5th time...RIGHT ? NO..crap )
  • silverfox

    Posts: 3178

    Oct 13, 2008 1:06 PM GMT
    Thank you Librarian you are the MAN. I will steal your workout and attempt Wednesday on Chest/Back day.

    Yes I forgot about upright rows as a good compound shoulder exercise.

    Rule of thumb-
    Compound exercise means utilizing two or more joints.
    Isolation exercise means utilizing one joint.

    Today is shoulders and here is what I am planning.

    Barbell military press/dumb bell lateral raises

    Cable upright rows/ shoulder shrugs (I do these on shoulder days but some do on back days)

    Military or Arnold dumb bell presses/ Front deltoid Plate raises which you can see at this link though i do them sitting down


    http://www.shapefit.com/shoulder-exercises-front-plate-raises.html

    I am not completely sure of what makes a good match between a compound and isolation exercise superset....I am kind of trying different combinations.

    As always suggestions and comments welcome.
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    Oct 13, 2008 2:03 PM GMT
    MuscleBudSea saidSo...you do 5 sets of each one, for 5 times? Is that right?

    For some reason I'm having a bit of a hard time comprehending how you actually do this program.

    You're not the only one - I'm soooo cornfused!
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    Oct 13, 2008 5:55 PM GMT
    Ive been doing the supersets 1 of each, ramping up to 100.




    So soooorrreee haha
  • GODOFIRON

    Posts: 1

    Oct 13, 2008 6:03 PM GMT
    Aye can anybody direct me on how to get to the page with the 5X5 workout? I deleted da email and now I cant find the page.

    Thanks
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    Oct 13, 2008 6:30 PM GMT
    http://www.realjock.com/article/1243/
  • silverfox

    Posts: 3178

    Oct 13, 2008 9:31 PM GMT
    Thanks again Librarian....
    reading the article again and wondering...

    How is standing barbell curls a compound exercise? Only joint used is elbow if done correctly.

    The bicep compound exercises that I am using for biceps are....

    close grip pull ups
    seated dumb bell curls with a twist at the end of rep (so that pinky hits chest).

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    Oct 14, 2008 12:06 PM GMT
    I would not get too hooked up on the 1 joint definition. The workout plan I have mixed together looks like that mainly because I have been doing certain exercises for months. Surely one of the most beneficial exercise for you whole back would be deadlifts as compound move, but I am sick and tired of it for the moment icon_smile.gif Also I mixed in hyperextensions since they benefit you if you work a lot sitting and I wanted at least one of the 4 to work the lower back, but not more. From the essence of 5x5 as described in the article hyperextensions do not fit in since they do not work the same muscle but focus on the lower back, but I just don't care. If you do not have a workout buddy try good mornings with heavy weight but be careful about your form.


    Your question:

    Take "Straight arm lat pulldown on cable cross". You only move around one joint..the shoulder. But you have to keep your core steady, if you do not cheat leaning a bit forward, put a lot of tension on your lower arms, even a bit triceps to keep then straight and I definitely had to flex the chest as well as the triceps to keep straight with all the weight. It did work out the upper portion of the back, but also frontal shoulder and the other parts mentioned had to help as well. To me personally this makes it quite effective not just working one part, even though it is only 1 joint, you see where I am going with this. Wide reverse pull downs is using 2 joints but I could feel the strain on the lat more specific than anywhere else following muchmorethanmuscle's advise from another post to imagine the shoulders being stringed up..and definitely not the shoulder or the biceps that much. So I think some exercises work more efficient utilizing different muscles with more strain than others regardless of the 1 joint 2 joint thing. If you really find 2 exercises that you can perform fast as superset and you like how they work you, I do not think it is the end of the world to ignore the compound/isolation rule once..

    As for "How is standing barbell curls a compound exercise?"

    I am not seeing that one so much either, BUT If you do not cheat and do a clean exercise you definitly need your core and chest and upper back to stabilize yourself vs sitting using a scott machine though.you can try this one on gravity plate that has a ball in the middle, you will do the most perfect curls or else you will fall off icon_smile.gif A good compound move would be rowing with the barbell bent over forward and supinated grip for example. Turning the pinky gives you a higher tension in your biceps but does not make the movement really that much of a compound move imo.

    these are just my 2 cents its not like I am trainer or pro or anything remotely close...

    I will post my arm plan later if there is interest.
  • silverfox

    Posts: 3178

    Oct 14, 2008 12:20 PM GMT
    Librarian said
    I will post my arm plan later if there is interest.


    Yes there is interest thanks!
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    Oct 14, 2008 12:20 PM GMT
    How do you follow this plan when it involves using two machines at the gym? Just glancing at the example given, the pull-up machine and lat bar machine are near each other. But even so, the likelihood that I am going to be able to monopolize them to finish these superset in the time prescribed is slim to none. How do you all handle such a problem?
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    Oct 14, 2008 12:22 PM GMT
    Librarian saidI will post my arm plan later if there is interest.

    There's also interest in naked pics...if you are taking requests ... icon_rolleyes.gif
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    Oct 14, 2008 12:23 PM GMT
    Caslon7000 saidHow do you follow this plan when it involves using two machines at the gym? Just glancing at the example given, the pull-up machine and lat bar machine are near each other. But even so, the likelihood that I am going to be able to monopolize them to finish these superset in the time prescribed is slim to none. How do you all handle such a problem?



    I took the declined bench and carried it next to the free bench press.

    I took the flat bench and carried it next to the cable machine...

    problem solved


    I train at 7am so here is only 3,4 people around. You prepare the right weights and make everything ready where you need it to be. As for monopolizing I just growl and show my fangs..helps, but seriously if you move the equipment together and maybe use a second towl to "claim" it should not be too much of a problem ? I am doing this with a workout buddy anyways to load up as much as possible, then it is a bit easier with the equipment.
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    Oct 14, 2008 2:51 PM GMT
    I cant pick up the pull-up machine and lat bar machine and move them anywhere.....and I am not sure I can be moving too many benches around in a Golds Gym either .... icon_confused.gif