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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Those basic numbers are the time when I made the most progress on 5×5, at about the same size as the op as well. Do the 5x stay in the same order each week? So for each main lift, you will only 25 reps, then you move on to the next main lift, which again is only 25 reps?

Madcow 5×5 Spreadsheet. – Forums

The idea would be that if you don’t care about strength then you still wouldn’t do this, but if you want both strength and size and have already done a novice routine for several months to the point of stalling, then this would be a routine to consider moving on to. When the world breaks your legs you go and beat it with your crutch. This is an amazing program. First of all, the program was designed for natural bodybuilders.

James Deadlifts lb today. As always, I like to provide context for the programs that I discuss. If you can’t do the lifts, switching programs a million times a month isn’t gonna do it for you.


These programs are tried and true. This is what i would do to butcher madcows 5×5 for more size. I am just getting off a really rigorous 4 month lifting program with the heaviest reps and sets being done here in the past few weeks.

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

I appreciate what you try to tell me and what advice you think is good, and agree with some of this. Something was brought to my attention a few macdow ago. Overall, the main issue, in terms of specificity, is the predominance of the barbell row.

Remember starting too light is better than too heavy — let it be easy the first weeks, focus on technique and speed, and only aim to break PRs starting week 4. Every week, there is a mxdcow 2. Enter your email below and tap the button. So far so good.

Over time, volume must increase to continue to produce adaptation. Originally Posted by sharpguyjp. What type of rows do you do? I did this despite being told by people that you are a punk kid who is either too arrogant or too stupid to recognize or listen to solid advice. More volume, and some accessory exercises. Originally Posted by PureWheyBrah. Check the first picture again.

Originally Posted by NZninja Starr was trying to accommodate the fact he often worked with 10, 20, or 30 athletes simultaneously. However, I took it easy and got the hell away from the barbell bench press.


If you can recover in between sets with 1 minute, rest for 1 minute.

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

After you will learn everything about this method of training, if you are familiar with The Texas Methodyou will see that they are very similar. Signup to my daily email tips to get the spreadsheet. This is a major drawback of the program in my opinion. The back squat can easily be replaced by the leg press but this is no excuse to do a bunch of extra leg work to make up for anything. Similar deal with deadlift marcow knees although I’d prefer to do deficit deadlifts.

You can see that program actually accounts for this. You need to do more work in most cases. Pick a weight you can do comfortably mzdcow the rep ranges suggested and make increases when you can. Of course, gains are not always going to be predictable and occur every time you train, but beginners will make strength gains much faster than an intermediate trainee will. Modified Madcows 5X5 for Size.

Left shoulder was nagging for a few days and I just knew it was going to be like my right one when I injured it a year ago. Get your copy now!