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  #361  
Unread 10-04-2016, 10:28 AM
JLaT JLaT is offline
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Reading up on the specialization routine thread and had a question.

For the specialized body part you are doing:

1)A compound movement at 5x5
2)An isolation movement at 2-3x-8-12

What do you do for the rest of the workout? For example, assuming it is an upper body day and one specialized in chest, you would do:

1)A compound movement at 5x5
2)An isolation movement at 2-3x-8-12

Following your specialization muscle, how do you address the rest of your upper body? 2-3 sets per part at 8-12 reps?

Thank you.
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  #362  
Unread 12-17-2016, 01:20 PM
hullaballoo hullaballoo is offline
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Quote:
Originally Posted by lylemcd View Post

My generic specialization template for each bodypart is.

heavy compound: 5X5 on something like X-1/0/2-3 with a 3-5' break.
If low reps are a problem do 4X6-8.
isolation movmeent: 2-3X8-12 (or even 12-15) on something like a
2/0/2 with 60-90 seconds rest.

Edit: I suppose if you wanted, you could add a couple of sets of something (isolation only) of 15-20 reps. Very extensive range like that periodization for bodybuilders mess I wrote. So bump it to 10 sets for specialization.



shoulder specialization
barbell or machine press: 5X5
lateral raise in scapular plane: 2-3X8-12


Quote:
Originally Posted by lylemcd View Post
6 of one, half a dozen of another. In the specific case, a lot of that had to do with back being complex and my wanting to hit the different 'parts' (e.g. midback vs. lats) differently. So the exercises switched although they did not change.

For most bodyparts, I'd pick
heavy compound: 5X5
isolation: 3-4X10-12


And not change it for the length of the cycle.
To clarify, does it matter if the arrangement is

5x5
2-3x8-12 (+/- 1-2x 15-20)

OR

5x5
3-4x10-12?

I've seen both set ups suggested, so just wanted to see if it matters. For context, I'll be specializing in chest and quads the first time round. Thanks.

Last edited by hullaballoo : 12-17-2016 at 01:22 PM.
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  #363  
Unread 12-17-2016, 02:00 PM
Totentanz Totentanz is offline
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Not really. The point is to get a heavy tension stimulus and then a heavy fatigue stimulus. Whichever setup enables you, personally, to be able to do that is the setup you want to go with.
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  #364  
Unread 12-17-2016, 07:13 PM
hullaballoo hullaballoo is offline
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Quote:
Originally Posted by Totentanz View Post
Not really. The point is to get a heavy tension stimulus and then a heavy fatigue stimulus. Whichever setup enables you, personally, to be able to do that is the setup you want to go with.
Thanks. I ended up coming to the same conclusion as I was running the first day at back cycle intensity.
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  #365  
Unread 04-28-2017, 01:35 PM
w1cked w1cked is offline
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How's this for a back/calf focus? I can only afford 3x a week. Eric's muscle pyramid has back volume for intermediates at like 150 ish iirc so I based my volume based on that (25+24+24=73 to 25+36+30=91 2x/wk avg of 164 reps/wk or so). Quads/chest are 2x6-8+1x8-15 and other smaller muscles are 3x10-15 very quick pump work.

A)

Weighted Chins: 5x5
Standing Calves: 4x6-8
Chest Supported Rows: 3x8-12
Seated Calves: 4x8-12
Seated Cable Rows: 2x12-15 (pump work, if I have the energy)
Laterals+Triceps superset: 3x10-15

B)

Squat: 2x6-8
RDL: 2x6-8
Flat Bench: 2x6-8
Leg Press: 1x8-15
Leg Curl: 1x8-15
Incline Bench: 1x8-15
Abs: 3x10-15

C)

same as day 1, with curls+rear delts instead of laterals/triceps.

Thanks in advance

Last edited by w1cked : 04-28-2017 at 01:41 PM.
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  #366  
Unread 04-29-2017, 09:34 PM
AnatolyR AnatolyR is offline
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Move calves to day B
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  #367  
Unread 04-29-2017, 10:39 PM
w1cked w1cked is offline
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Thanks. Keep A just back/delt/tri+back/delt/bi, yes?
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  #368  
Unread 08-11-2017, 07:51 AM
dchabby dchabby is offline
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Hi all - just recently started a specialization cycle and would like a little clarification/recommendation on the 5x5 portion of the program.

I read the first few pages of this thread and also Lyle's 5x5 article on the main site and am just wondering how people structure the 5x5 portion ?

Do you/is it recommended that you do 5x5 sets across ?

Or since you are supposed to put weight on the bar as much as you can should you be adding to any set once you get 5 ?

What I have started to do is once i get a set of 5 at a certain weight then next workout i will increase the weight. Then when i can only do 4 reps at that increased weight i will drop some weight to try and get 5 reps and so on.

Here is an example of my last 2 leg press workouts :
265 x 5
265 x 5
265 x 5
265 x 5
265 x 4

so i increased the weight to 270 :
270 x 5
270 x 4
265 x 5
265 x 4
260 x 4

so by my system i would increase my first set next workout to 275 and then decrease accordingly.

Does this seem like a good way to go about it or again should i be at a weight when i can get all 5 sets of 5 at the same weight ?
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  #369  
Unread 08-30-2017, 03:39 AM
PyromanXP PyromanXP is offline
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I am also curious to know which way is better, for now I'm working out like you dchabby (pyramiding down sets and increasing the 1st one weight when I feel that I can do more reps).

But what is the most efficient ? No idea
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  #370  
Unread 08-30-2017, 01:44 PM
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JDPbrah JDPbrah is offline
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Quote:
Originally Posted by dchabby View Post
Hi all - just recently started a specialization cycle and would like a little clarification/recommendation on the 5x5 portion of the program.

I read the first few pages of this thread and also Lyle's 5x5 article on the main site and am just wondering how people structure the 5x5 portion ?

Do you/is it recommended that you do 5x5 sets across ?

Or since you are supposed to put weight on the bar as much as you can should you be adding to any set once you get 5 ?

What I have started to do is once i get a set of 5 at a certain weight then next workout i will increase the weight. Then when i can only do 4 reps at that increased weight i will drop some weight to try and get 5 reps and so on.

Here is an example of my last 2 leg press workouts :
265 x 5
265 x 5
265 x 5
265 x 5
265 x 4

so i increased the weight to 270 :
270 x 5
270 x 4
265 x 5
265 x 4
260 x 4

so by my system i would increase my first set next workout to 275 and then decrease accordingly.

Does this seem like a good way to go about it or again should i be at a weight when i can get all 5 sets of 5 at the same weight ?


Dont you guys read you're daily fitness scrupture?!?!
I think this is relevant:

https://www.bodyrecomposition.com/tr...-program.html/

"I’d also note that I have sometimes used a combination approach of the 5X5 sets across and the lower volume versions I described above; basically moving a trainee from a 5X5 across to the lower volume over the length of a cycle.
Some people, when the weights get heavy, don’t ever seem to be able to get all 5 sets of 5 no matter how long you keep them at the same weight. So they’ll get 5,5,5,5,3 one workout and 5,5,5,5,3 the next workout and no matter how long you wait, that last set never gets to 5 reps. They just can’t do it for whatever reason.
In that situation, the solution is to drop the fifth set and have them do warmups + 4 sets of 5 across. And as long as they get all 4 sets of 5, they go up in weight. And, usually, at some point they start doing something like 5,5,5,4 and then 5,5,5,4 at the next workout.
At which point you drop the 4th work set and move them to three sets of 5 across. And then that stalls and you go to 2 sets of 5 after warmups… I think you get the idea.
Eventually the trainee will end up just pyramiding up to one top set as they drop the other sets off. It ends up being a semi-unplanned volume to intensity taper but it doesn’t follow a set schedule. You simply drop sets as needed to keep the trainee adding weight to the bar.
By the same token, if you reach a point where they can keep getting multiple sets (say 2 sets of 5) with weight increases, you keep progressing there until they stall. And, of course, when they finally stall out completely, then it’s time to backcycle the weights and start over again. Or change rep range. Or take up golf. Or…."
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