Author Topic: BFG says train really heavy 5x5 style 3 days a week (Read 29475 times)

Ronnie Coleman has the the most optimal way to train as he has the biggest muscles in the world.

If you want the optimal training method to maximize hypertrophy of your muscles then you must train like Ronnie Coleman.

Ronnie Coleman's training routine is the key that unlocks the door to amazing anabolic processes lurking within your very body.

Forget about the anabolic window, it's all about taking advantage of the anabolic door of maximal lean muscular gains.

Only with Ronnie Colemans workout routine can you realize your potential.

Skeletor · « **Reply #11 on:** July 07, 2013, 07:13:10 AM »

5x5 is a very solid routine, I do it most of the time.

DroppingPlates · « **Reply #12 on:** July 07, 2013, 08:04:36 AM »

Something like this?

http://www.bodybuilding.com/fun/wotw56.htm

Psychopath · « **Reply #13 on:** July 07, 2013, 08:57:14 AM »

I exercise my penis and accessory muscles daily.

3x/wk is for f.aggots and Eunuchs.

Seven Copper Coins · « **Reply #14 on:** July 07, 2013, 10:39:41 AM »

Quote from: kohl on July 07, 2013, 10:32:40 AM

No need to go back then. You want to be a bodybuilder now? Ditch the squat, bench and military. Shock your body by inducing volume. Train bodyparts now in stead of movements. Concentrate on time under tension and gradually increase training density. Start with 6x6 and build up to 10x10 while reducing time between sets. Do isolation for arms and delts.

You can stay on a three day split. Good options are: 1. Chest and Back, 2. Legs, 3. Shoulders and Arms; or: 1. Chest and Arms, 2. Legs, 3. Shoulders and Back.

You must be massive, care to post a pic ?

deceiver · « **Reply #15 on:** July 07, 2013, 10:54:23 AM »

Quote from: galineko on July 07, 2013, 10:18:54 AM

i used to train the 5x5 way when i was natural

at 85kg decently lean i did 5x170kg olympic squat, 5x200kg deadlift (with straps and full pause each rep) 5x115kg bench press with pause

my military press was always weak 3 or 5 reps with 70kg but it went way up since taking steroids (like 15x70kg)

currently 25 years steroids since 4-5 months ago, before that about 12 yrs natural i guess

Very good olympic squat but with this deadlift I am wondering if depth was good.

Your routine is excellent tbfh. Oh and BFG has a lot of knowledge, he is a mod on a huge steroid source site.

deceiver · « **Reply #16 on:** July 07, 2013, 10:57:24 AM »

Quote from: kohl on July 07, 2013, 10:55:58 AM

All of this 2 times a week??? 5 sets, is that pyramid?

You're not Arnold, this is too much, this will go at cost of intensity. How long does your workout take? Concentrate more on TRAINING DENSITY (volume within a fixed time frame).

For comments on the routine/exercises send me a pm.

But I strongly advise you to do some basic reading. Ever heard of Vince Gironda? I think the site ironguru.com must be still online. Basic literature for every bodybuilder. I don't say everything he ever said is written in stone, but many top trainers of today got their inspiration there.

In short: go back to 3 times a week, cut the volume a little and go for more intensity and DENSITY.

He's max 8% bf year round, this way he would tear his muscles apart, especially given his age. The only thing I would add is working on flexibility and joint health.

gal I do deadlifts same way nowadays, mostly because my back is very weak and that's the way I'm strongest. my squat is 180kg and deads 220kg.

deceiver · « **Reply #17 on:** July 07, 2013, 11:05:29 AM »

Quote from: galineko on July 07, 2013, 11:02:49 AM

well that's pretty much the same

5x170kg could be 1x180kg squat on a good day

and i did 5x200kg deadlift as my best, then waited 5 minutes and did 1x220kg

then my back was sore (but not pain) for 2 weeks

pretty much same ratio

I did 160x5 which translated to 180x1. 170x3 at most.

Seven Copper Coins · « **Reply #18 on:** July 07, 2013, 11:13:16 AM »

Anybody else think its weird when someone has a conversation with themself online

DroppingPlates · « **Reply #19 on:** July 07, 2013, 11:24:32 AM »

Time under tension is an interesting variable. It seems common belief that 40-70 seconds/set leads to optimal hypertrophy. If this is the case, then 5 reps would be way too low for this goal.

DroppingPlates · « **Reply #20 on:** July 07, 2013, 11:37:49 AM »

Quote from: galineko on July 07, 2013, 11:25:34 AM

except when they are slow motion reps then it would be the same tut as 10 reps

Correct, but the superslow training protocol doesn't lead to optimum gains (reference).
However, superslow is perfect in case you're recovering from an injury.

T-REX007 · « **Reply #21 on:** July 07, 2013, 12:03:50 PM »

The 5 x 5 protocol definitely has merit. I have used it in the past and made good gains with it, I think the best gains I made using it was when I did 6 weeks of it followed by 6 weeks of GVT - but I kept the GVT rep ranges in the 5 area instead of 10 and the results were pretty good for me .

Somebody else mentioned (and I gotta agree with 'em ) that you have to play around with and see what ultimately works for you, I know guys who strength train and use 15 rep sets and guys who use 1-3 rep sets and both seem to work really well.

Just my 2 cents

cswol · « **Reply #22 on:** July 07, 2013, 12:11:41 PM »

you would get better results if you trained on instinct, just one to two sets per exercise, to failure each set...............and the split is horrible, and when you train arms you get way better results and pump if you do one tricep exercise, then immediately to a bicep exercise...............

mon...chest, light arms, abs, calves
tue....back, light arms
wed...quads, shoulder military press, abs, calves
thrs....hamstrings, shoulders
fri.......arms, abs, calves
sat...full body circuit
sun...rest

Seven Copper Coins · « **Reply #23 on:** July 07, 2013, 12:14:00 PM »

Quote from: cswol on July 07, 2013, 12:11:41 PM

you would get better results if you trained on instinct, just one to two sets per exercise, to failure each set...............and the split is horrible, and when you train arms you get way better results and pump if you do one tricep exercise, then immediately to a bicep exercise...............

mon...chest, light arms, abs, calves
tue....back, light arms
wed...quads, shoulder military press, abs, calves
thrs....hamstrings, shoulders
fri.......arms, abs, calves
sat...full body circuit
sun...rest

If i train like that will i turn into a blob of shit like you ?

SHUT DOWN SON

gee38 · « **Reply #24 on:** July 07, 2013, 12:18:04 PM »

some top broscience in this thread

laughable