Reg Park 5x5

I'm doing it for 2 months now, gained 20 kg on my diddys and squats and a few kg on other lifts

also gained 2-3 kg of mass

It's ok

>>35706747

It's the GOAT beginner routine imho.

>>35706747
are you a novice? SS is for novices.

5x5 programs are generally solid.

>>35706765
I started with it and my noob gains were amazing but I'm starting to slow but I've enjoyed it. Just wondering why so few do it

>>35706747
>arnold knew

>>35706747
It looks like it would take fucking ages to get through the workout.

>>35706783
I'm pretty novice. Weightlifted for sports in HS but tore up my shoulder. So I quit everything and got fat and weak. I started out squats at 115 and am up to 245 now. Front squats at 165

>>35706811

Its split over A & B days. OP just listed it all at once. But the old skool 50s bbers like Reg Park's routines were full body and did take 2 maybe even 3 hours every other day.

My first program after starting with a dumb brosplit. Great gains on all lifts but progression have started to slow down. Threw in some extras like lateral raises on B.

>>35706811
OP's got a weird one, mine is:

A
Back squats 5x5
Dips 5x10
Pull ups 5x5
Bench Dumbell chest press 5x5
Calf raises 2x20
Barbell curls 2x10

B
Front Squat 5x5
OHP 5x5
Rows 5x5
Deadlifts 5x5
Calf raises 2x20
Barbell curls 2x10

AxBxAxx
BxAxBxx

>>35706778
>>35706783
Reg Park's bodybuilding program and his beginner program are different.

Reg Parks Beginner Routine:

Workout A:
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20


Workout B:
Front Squats
5×5Rows
5×5Standing
Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

http://oldschooltrainer.com/reg-parks-beginner-routine/

>>35706837
See >>35706853

https://www.t-nation.com/training/reg-parks-5x5-program

>>35706853
yeah I got the wrist work out of mine because I thought my forearms were too big compared to the rest of my body(pls) and also because for some reason my right wrist hurts when I push towards my flat hand

>>35706879
I like the calf and wrist work at the end. I'll do wrist curls 2x10 with my hands facing both ways, and 2x10 on a captain of crush

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>>35706879
>my right wrist hurts when
Quit reading right there.

>>35707025
b-but it really hurts, I think I injured my tendon while playing goalkeeper

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>>35707219
>it really hurts

>>35707219
Then you need a doctor, not 4chan.

>>35706853

what's the point of wrist work if you're a skelly

just do pullups and deadlifts

>>35707297
I'm not a skelly.

Literally just pick different full body compounds for 3 X 5 and slowly add weight for 3 months as a beginner . You'll gain a good 7-8lbs if you do it right and after that change it up.

I do full body compounds one day, 3 X 5 or 3 X 8

Then Half body day 2 , compounds and some hypertrophy

Then the other Hal of my body day 3, compounds and some hypertrophy too.

Good mix of rep ranges, compounds and isolation and makes it very easy to add things and take them away.


Honestly, the body reacts best to different yet progressively more difficult stimulus. It's how you grow. So I'd say definetely don't do the same thing for more than 12 weeks without changing it up.


> ohh your talking shit why should I belive any of that nonsense?

I did reg parks for 5 months, progress stalled after 14-15 weeks and after that I just started fuckimg my CNS up. Needed to change it up by then.


I went from 132lbs to 141lbs and gained a decent amount on my lifts.

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>>35707385
>I went from 132lbs to 141lbs and gained a decent amount on my lifts.

>>35707385

What's the diff between compounds and hypertrophy? Why not do compounds for 3x12?

>>35707432
>mfw I'm actually a 5'10 endurance runner

I just wanted to gain some muscle mass in the off season DESU SENPAI

>>35707464
Heavy compounds will make you grow, no point doing bench for 3 X 5 and 4 X 12 in the same week. If your doing hyper trophy may aswell go for the flies, incline cable flyes , pec deck etc. Compounds first, to grow size and strength, and isolationa to isolate, shape grow and shock the muscle.

>>35707432

>pic

man i laughed

>>35707641
You don't actually know what mfw means do you reddit newfriend dyel skelly?

>>35707704
Never in my life have I seen a more "Le hate le Reddit" post.


Bravo

>>35707981
I'll take that as a no.

>>35706747
the problem I have with 5x5 is they take considerably more time.
5x3 deadlifts is stupid.

>>35707662
>Heavy compounds will make you grow, no point doing bench for 3 X 5 and 4 X 12 in the same week

Right, and I should listen to you bease you're a whopping 141 lbs

>>35706747
Tha'ts along fuckin' workout. Is that divided up into a-b-c or a-b days? Or is that every workout?

>>35708567
>at 5'10
XD

>>35706853
best routine.

did this but 2x5 warm-up + 3x5 real weight lifting.

started in noob mod after built like a badass defranco routine, in 3 months ended up with RMs:

squat: 100kg
DL: 120 kg
OHP: 52 kg
Bench: 72 kg

thank you based reg park.

>>35708870
Yeah you're supposed to do the first two warmups at 60% and 80%. Great routine. Better than SS/SL