5 X 5 Program (With Cardio)

Hi Gurus,
 
I am working out now for almost one year now, but was missing couple of times and i think that was the reason that i could not get the desired result.
 
Now i am following 5 x 5 workout plan please let me know if this is fine to do cardio with 5 x 5 workout plan (keeping in mind i am taking good protein diet)
 
Monday
Bench press 5x5
Incline bench press 5x5
Close grip bench press 3x8
Skull crushers 3x8
Cable pushdowns 3x8
Tuesday
 
Jogging - 30 mins
Wednesday

Seated row 5x5
Dumbbell row 5x5
Lat pulldown 5x5
Hammer curls 3x8
Barbell curls 3x8

Thursday
 
Jogging - 30 mins
 
Friday
Deadlift 5x5
Squat 5x5
Leg press 5x5
Calf raises 2x12
 
Saturday
 
Jogging - 30 mins
 
Sunday
 
Rest
 
Please let me know if this is a good plan.
 
Thanks in advance!

there is no point in doing seat row then dumbell row imo.  I would replace pulldowns with pullups. I think you need to do some OH press or something for your shoulders on monday and drop incline or close grip bench.  Doing cardio is fine

Thanks alot for the feedback. I will definitly make those changes in the workout plan.

One more thing i would like to ask here.

Is this plan good to get the size also or its just for the strength training? Coz on internet i find contradictory reviews about 5 x 5 plan. So say that its just hard core strength and some say its for both.

I would like to know abt the particular plan i am following.

Thanks!

size really depends on how much you eat.  5x5 will give you good strength and good size if you are eating a surplus of calories to grow

i would replace both tricep workouts on the chest day and put in dips and add 2 shoulder workouts like shoulder press and lateral raises IMO

I also don't think you need to do barbell curls and then hammer curls, cutting one will save you time. Why not do chin ups instead?

I would imagine 5x5 squats and deadlifts on the same day to be pretty hard
Definately do pullups over pulldowns if you can do 5 pullups, if you can do more then hold weights in between your legs
And chinups over curls for sure, if not I think hammer curls over normal ones

i myself just got into the 5x5 plan there.

im loving it these past 3 weeks. i get to feel that old soreness i loved so much.

but without a doubt you need a lot of calories to get bigger. if you're not getting at least 3,500 (apfa recomendation) then you not going to see much.

ive put on a good 3lbs and lowered bf in this time so im thinking 5x5 works fine for size and strength

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Thanks all for the valuable inputs.

Now the thing is i have a belly also for which i am doing running and abs on the cardio days.

If i increase the calorie intake ,  won't if increase my belly also?

Please advice, i am really confuse about this and may be because of this confusion i am screwing up things here.

thanks!

GingerBetty


I would imagine 5x5 squats and deadlifts on the same day to be pretty hard
Definately do pullups over pulldowns if you can do 5 pullups, if you can do more then hold weights in between your legs
And chinups over curls for sure, if not I think hammer curls over normal ones

This is what I was thinking. I did 5x5 squats and deads this whole summer and was fine, but now it seems like if I even do 5x5 for one of them i'm dead, so not even gonna try both.
 
To answer your question, yes you will gain a bit more fat, but if you don't eat more calories than you burn you will gain very minimal ammounts of muscle. It is much easier to bulk and gain some fat then cut down to show off your new muscle.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

So does that mean that i can be only one of two? Either i build muscles or i loose belly?

Is there no way that i can do both at same time?

It can be done but it is incredibly slow. In the long run you'd be better off bulking up first, it's easier to lose weight with extra muscle anyways. Basicly if you bulked up through march then cut april and may you'd look alot better than if you tried to gain muscle and lose fat the whole time.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


It can be done but it is incredibly slow. In the long run you'd be better off bulking up first, it's easier to lose weight with extra muscle anyways. Basicly if you bulked up through march then cut april and may you'd look alot better than if you tried to gain muscle and lose fat the whole time.

i do agree that that^^ will in fact build you the quickest and make you look the best in the shortest amount of time, but i must interject to make the point that it can be harsh on the body. going back and forth between gaining and loosing weight can take its toll on the efficiency of homeostasis. as an added, fat cells dont go away. the more weight you put on the more fat cells you have, so even if you loose the weight there will always be a higher consentration of fat in the body as compaired to if you stay low bf, eat just the required # of calories, and grow a little (sometimes more so) slower.
 
speaking from my point of veiw that would be the best way to get in the best shape, then again i have time on my hands that some dont, so its up to the person in question.?

MY CHOICE:
 Muscle Milk  Animal Pak  Cell Tech
 NO-Xplode  AminoFuel  Anamal Stak