Quote (Canadian_Man @ Nov 16 2011 12:26am)

Raynor,

Thanks for all the help. Now I'm just figuring out two things:

1) If I wanted to modify your 5x5 to focus even more on strength, how would you change it?

2) If I'm cycling through a version of your 5x5 specifically for strength one month, your mass building program the next, and then on one other month I'm doing an inbetween... what would you recommend that third month look like. I hope my theory is correct in that it's effective to switch training up like this to increment gains effectively without hitting a plateau.

3) How long do you recommend I run your mass building routine (is it supposed to be less or more than a month?)

Quote (SKCRaynor @ Nov 15 2011 09:47pm)

1. 5x5 is already made for pure strength, leave it alone.

2. You would not want to do an "in between" - you want to alternate between the two, and that's it. The inbetween would NOT be effective.

3. I personally recommend doing 5x5 for around 4 months, then hypertrophy for another 4 months. Alternating every 4 months works best for me and most of my clients.

Quote (SKCRaynor @ Nov 16 2011 12:42am)

It's total BS. That is the same load of crap that these "scientists" try to feed us in the US.

If you follow that diet, you will either be fat (endomorphs) or really skinny (ectomorph) - both of which will also have little to no muscular development.


These "scientists" develop these diets based on the "everyman" which is expected to NOT work out with weights or care about his physical appearance. Basically a slightly pudgy person who sits at a desk all day and does nothing more than his job, goes home, watches some tv, kisses his wife on the cheek, and goes to sleep. That "everyman" is a disgusting beta who will never amount to anything physically.

If you want to look like a greek god - a muscular, ripped, well developed man - you will definitely need to have a better diet. Protein has always been, and will always be, the most important macronutrient. Proteins break down into amino acids which are used as the building blocks of the body. In order to build muscle, repair tissue, heal wounds, and even perform the daily bodily processes requires amino acids.

When you work out with weights, you are tearing your muscle fibers which need to be rebuilt. This extreme trauma to the muscles requires a lot of amino acids to repair. In addition, your amino acid stores deplete while you are working out (as well as glycogen - which is derived from carbs). Furthermore, fats are required to facilitate proper testosterone production in the body as well as provide proper lipolysis and so on.

A good diet for the typical bodybuilder would be 40/30/30 or 40/40/20. I prefer 40/30/30 because a higher fat diet will satiate more and also yield a higher overall testosterone level and thus promote anabolism. Carbs are good but not essential throughout the day unless you are a hardgainer. Carbs are truly essential as part of the first meal of the day, and POST workout. Other than that, they are not as important as proteins and fats. Don't get me wrong, you can eat carbs throughout the day, just understand that they are NOT as useful as proteins/fats at all given times of the day.


I hope this clears things up a bit.

Quote (FATALxRYAN @ Nov 16 2011 01:07am)

Struggling with 5x5 plan...

Ht: 5'11"
Weight: 155
Bench Max: 215

I start with 135 > 155 > 175 > 185 > 205 in 5x5.

When I get to 185 I can usually only pump out 3-4, and when I get to my final set I struggle to get 3...

How can I make this more effective for increasing my strength?

Quote (whatwouldjesusdooo @ Nov 16 2011 01:09am)

is shaving and getting hair faster a myth?

Quote (RenegadeWoom @ Nov 16 2011 01:12am)

yeah thanks , the nutritionist in my class gave us these informations and me and my friends didnt know  which side we should take ( i had the same opinions as you posted before this class and i still think like you but these informations got me confuse a little bit )



other question , can to much proteins shake or proteins damage ur kidneys on long term ?