Another 5x5 question

[dare]

Is this program more geared for those who are bulking, or can it be done when dieting too?
Also, what is a JS row? And on Friday's day - Rows - what kind? Seated rows, standing BB rows, or JS rows?

Thank you.

[smuggie]

http://www.leanbodiesfitness.net/showthread.php?t=3315

JS rows are also known as Pendlay rows.

I mix up my rowing movements.

[Erik]

Is this program more geared for those who are bulking, or can it be done when dieting too?
Also, what is a JS row? And on Friday's day - Rows - what kind? Seated rows, standing BB rows, or JS rows?

Thank you.

This program *could* be a bit much for someone dieting. It gets pretty intense after a few weeks. IMO, it's better suited for bulking.

[dare]

Will you gain muscle on this program or is it geared more towards strength?
Just wondering why shoulders (military presses) are only 1x/week? If your shoulders are lagging a bit, could you add another day perhaps?

If dieting, could you do the program but perhaps reduce the sets? Say like 3x5 or something? Would you get any benefit out of that?

I'm more or less just looking for a good structured, well balanced program, as when I try to make up my own, I'm always missing something.

[Erik]

Will you gain muscle on this program or is it geared more towards strength?

Are you eating above or below maintenance? That determines your answer.



Just wondering why shoulders (military presses) are only 1x/week? If your shoulders are lagging a bit, could you add another day perhaps?

They get hit hard enough. You're already benching twice a week plus a day of heavy OH pressing.



If dieting, could you do the program but perhaps reduce the sets? Say like 3x5 or something? Would you get any benefit out of that?

Sure.

Again, don't *expect* muscle gains on a diet. Of course you might gain some. The function of resistance training, primarily, on a diet is to prevent the loss of muscle in a caloric deficit.

[Robben]

Will you gain muscle on this program or is it geared more towards strength?
Just wondering why shoulders (military presses) are only 1x/week? If your shoulders are lagging a bit, could you add another day perhaps?

If dieting, could you do the program but perhaps reduce the sets? Say like 3x5 or something? Would you get any benefit out of that?

I'm more or less just looking for a good structured, well balanced program, as when I try to make up my own, I'm always missing something.



Dare, if your diet is on yes you can build size and add strength on a 5*5.

When it comes to shoulders, I'll say this: if your looking for a well balanced program that keeps you in a fit and healthful state. then I'd say no to doing specialization training for the shoulders...

[Tony]

If we're talking about the dual factor version of 5x5, I'd cut the volume a bit. Perhaps instead of doing 5x5 with teh same weight, one could do 3x5. Or, if you're on a diet plan that includes refeeds, you could schedule the refeed days around the volume day.

[Robben]

Snootchie Bootchie(?) Tony, I gotta know. What's that about? Snootchie Bootchie.

[J5ive]

Isn't that a Jay and Silent Bob thing?

[Tony]

Isn't that a Jay and Silent Bob thing?

yes

[ShaliHead]

So not recommended in a deficit? I did it. I lost some weight, I got a little bit of definition. I was carb cycling too. I think you could do it. Don't expect great gains in PR or anything.