https://www.madcow5x5.com Is madcow 5x5 good program or is

It's fine. Especially for someone who's just barely into the stage where session-to-session progression is just barely or no longer possible. Try it for a while and see if it works for you. Only real way to be sure.

What did u do before?? SS or something?

28 free programs

>>40527749
push/pull split 4x week.

>>40527775
http://www.strongerbyscience.com/train-smarter/

>>40528294
Well what about those?

>>40528546
The 3xintmed bench programme is amazing, find a good lower body programme to run with it (Candito 6 week is great) and you'll be set

madcow wants you to add 75 lbs in 12 weeks as an intermediate, who the hell actually accomplishes that.

>>40528742
Bruh, the program is meant to be done in runs, i.e. you run it until you stop making gains, then reset from week 1 with your new stats and start again. Its not meant for you to do the same run for 3 months.

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do I not rotate days every week (AxBxAxx week 1, BxAxBxx week 2) on madcow? Is it actually the same A B A every week?

>>40528679
>http://www.strongerbyscience.com/train-smarter/
Thanks, bro

>>40528807
But it always starts 4 weeks behind your real maxes.

Hey lads, not OP here but I've been doing 5x5 for two months with immense success. My bench is going up by about 10lbs a week nearly.

I-is there something else I should be doing?

>here's muh "routine" as a noob

Scoop of Muscle Milk protein powder 30min before a lift, scoop before bed. I eat kindof alot, maybe consume 2500cal a day with emphasis on chikkun/pasta.

I lift every other day for the muscle groups I work on. Every so often I take off two days rest, like say ever 3 weeks or so. (Idk it's probably good?)

But as I said, my progression has been incredible. When I started I could bench like 120, 5 weeks later I can bench 160-170. My gym doesn't have enough pl8 for me to 5 rep max rows or squat so that's only the real measurement I can go on. I can row 100s easily though.

Any intermediate tips? I feel like I've been learning and progressing sortof past the "just starting" phase. Also it may be worth mentioning that I'm 6'1" and weigh 190lbs. Thanks!

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>>40528679
How I should read this thing? Doesn't make any sense to me.

>>40529108
>I-is there something else I should be doing?
If it works why change anything? Start thinking about it when you stop making gains.

>>40529110
Red = reps
orange = sets
blue = weight
black = % of max

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>>40529110
forgot image

>>40529194

5 sets of 5

4 sets of 3

3 sets of 6

etc

Percentages are just percentage of your 1 rep max which is entered on the far right

>>40529194
>>40529170
Thanks but what are those boxes after that?

>>40529155
Alright. My Abs gains really aren't that good. Do you have any recommended exercises? I've basically been using the lat pulldown, but like, I'm on my knees, I grab the bar with my hands, then curl my torso downward with like 150lbs resistance. (Don't worry I'm the only one in the gym when I do this)

Is this autistic? Should I just do crunches like a normie? I don't really like crunches.

>>40529277
first column is day 1, second is day 2 , third is day 3 (mon/wed/fri) you can ignore the weekly max thing and the rounding is whatever you set it as on the maxes page.

>>40529277
also AMAP or AMRAP means As many (reps) as possible, basically you just go till failure then figure out whether you should keep the same weight or make it heavier for next week.

>>40529292
So I do in week 1 everyday 5x5 and then for example in monday that

50% 1x8
60% 1x6
70% 2x4
80% 2x3

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>>40529314
Think you're getting confused the weeks are length ways

where can I learn more about programming?
I did SS with splendid results after I cut down the fat(to all newlifters, I made amazing results in muscle and strength on a dirty bulk but took over a year to shed it down while maintaining most of my strength and mass)

I like how I look and basically now I just need to "fill up" more, muscle size since I kinda became depleted since being really low bf% as natty sucks


what program should I be looking to for aesthetics as the first goal?

>>40529336
So I do

225 5x5 and
50% 1x8
60% 1x6
70% 2x4
80% 2x3

Everyday bench day?

>>40529366
http://www.powerliftingtowin.com/powerlifting-programming/

>>40529368
What, no. you just do the 5x5 on the first day, then the highvolume day on the wednesday , then the AMRAP day on friday

>>40529407
Ah, now I get it.

>>40529440
>>40529407
Thanks a lot, bro.

>>40527520

This. It's fine as a new intermediate lifter. It does this weird thing with 4 weeks of under reaching than from week 4 overreaching. So the max it should be run for is a cycle of about 8 to 12 weeks then reset and deload.

You can run it for a few cycles it packs on plenty of mass and gets your numbers up (it's essentially Bill Starr's 5x5 he used to get college football players jacked in their off season).

After that switch to a more advanced intermediate routine more suited for powerlifting or bodybuilding as appropriate, say Texas Method maybe if still want/able to progress weekly with a focus on strength, otherwise 5/3/1, PHUL, etc.

>>40529392

This site really helped me.

>>40529108
>I'm 6'1" and weigh 190lbs
> I eat kindof alot, maybe consume 2500cal

what the fuck am i reading?

>>40529577
Is that weird?

>>40529615
that is way to little calories. A man with those numbers that lifts heavy needs way more calories then that

>>40529665
Sheiiitttt you think? How much should I consume? I'd say I lift pretty heavy atm compared to a normal person.

>>40527283
SL/SS->Madcow/Texas method->Wendler 5/3/1->SHEIKOSHEIKOSHEIKO

>>40529687
check for your self at http://scoobysworkshop.com/calorie-calculator/

>>40529709
531 didn't work for me doing lifts only once per week was bad.

>>40529778

Do them twice then lol?

>>40529778
really? worked great for me finally hit 4 plate diddly and could rep 3 plate squat for the first time in my life.

>>40529835
Deadlifting once per week is fine but not working on squats or bench for me.

>>40529778
Senpai you know you can modify the frequency on any program you do pretty easily don't you?

>>40529916
you know the answer then

>SHEIKOSHEIKOSHEIKO