In past articles when discussing training, I’ve referenced and linked to a very popular 5×5 training program often referred to as the MadCow 5×5. Madcows 5X5 Hypertrophy Template Day 1: 5 sets of 5 for squats, bench press, and barbell rows (ramping up sets for those unaware. Actually the progression for madcows 5×5 is % compounded weekly starting week 5 and the progression for 5/3/1 is 10lb for squat/deadlift.

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This is a strength training program that produces results, period. I cannot promise anything but as long as you eat and sleep well, you should see some awesome gains. I might try it again, and switch up the lifts a little. Do you have 1kg plates at all? Finally, the program completely ignores individual differences which is inappropriate for intermediate trainees.

Maybe even some GHR once a week Martins idea of 3x as breakdown sets is also fairly solid, perharps not every session madccow 1 or 2 to increase leg volumme.

I think it is very important to offset all presses with pulls Also would add pull throughs as a PC hamstring and glutes builder.

Would this program be ideal for me or is there madclw else I should try? Originally Posted by martyn. Howmany reps should you do in every set of assistance Exercise?

Personally I would do facepulls everytime I press. If you liked this articled, and you want instant updates whenever we put out new content, mzdcow exclusive subscriber articles and videos, sign up to our Newsletter!

Sick of trying to “figure it all out”?

I am tired of you and all others telling me stuff that makes no sense. The vast majority of intermediate programs are supposed to be run indefinitely. You could also run juggernaut if you like higher volume stuff. Eventually, going backwards in terms of the total stress is going to cause you madcoww go backwards in performance as well. I think I found a new home gym madccow will continue with the program. But in the calculations in some weeks there are numbers like 83kg for 5 reps.


That deadlift of lbs is huge! He is the original creator of this program. I would do it again, really. Yeah, I give up. What would be your top cutting program? Squats, bench press and barbell rows for 4 sets of 5, then one set of 5c5 with 5 pounds heavier than Day 1. I have seen gains in my strength, but recently I feel like I have been hitting a plateau with my lifts, especially in the deadlift. You’re jadcow my lifts aren’t great, but my total is lbs.

Madcow’s 5×5 Review: The Most Popular Routine Ever | PowerliftingToWin

Therefore, every gain you make after week 4 is a personal record. Maintaining that level of intensity is simply not feasible anymore.

But because you are now an intermediate lifter moving bigger weights, the program introduces 3 modifications to optimize recovery from the increasingly stressful workouts recovery is vital for strength gains … No more 5 sets of 5 with the same weight. Currently I am trying to gain size but strength is something I will probably aim for once I get to the desired weight.

But I got bored of that routine and I pretty much reached plateau. Do the workouts stay in the same order each week?

Bill Starr (MadCow) 5×5 Intermediate Routine

Actually the progression for madcows 5×5 is 2. Hey i have a doubt…. I just did 8 weeks of madcow and increased all my lifts at least 15lbs, 20 on some. To put it simply, if you are not a competitive powerlifter, there is no reason why you have to do the flat bench, squat, or the deadlift. Realize that none of the above modifications will benefit you unless you are an intermediate lifter. These are people that wonder why they are not progressing. For the rest between sets for the compulsory work, the basic rule of strength training of taking however long you think you need, which usually sits around 3 minutes and upwould apply.


Never Give Up, Never Surrender. Lashing out at someone maecow is trying to help is mdacow great indication of perhaps why one cycle on a 5z5 program didn’t work for ya. Originally Posted by sharpguyjp.

As a personal suggestion, the longer you keep consistent with your madocw and diet, the better your results will be. I understand that it will work for lifts like mine.

Madcow’s 5×5 Review: The Most Popular Routine Ever

Bookmarks Bookmarks Digg del. Also, I wouldn’t consider my lifts “horrible”. Any program that features more rowing than deadlifting is not specific enough to powerlifting to be optimal.

The 2 most important works of Madcow were his Intermediate and Advanced training programs. Point is, what do you think some other program will magically do for you?

You simply add 2. How far back should I deload?

I really enjoy lifting for strength.