Bueno....he decidido hacer dentro de 3 o 4 semanitas cuando coja otra vez la forma un famoso 5x5

He estado mirando la de intermedios y la de avanzados, y la que mas me convence es la avanzada, la otra la veo un poco "maricona"

Todavia quedan 3 o 4 semanitas hasta que empiece, por eso pregunto ahora para ir armandola, ¿Vosotros que me recomendais, 5x5 intermedios? ¿5x5 avanzados?

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avanzado de cabeza tio!!!!!!

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NO SE Q DECIRTE YO HARIA INTERMEDIO HABER SI ME MOLA TU RUTINA Y YO TAMBIEN LA HAGO¡¡¡¡

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Crom, jamas te he rezado, no sirvo para ello. Nadie, ni siquiera tu recordará si fuimos hombres malos o buenos, porque luchamos o porque morimos, no. Lo único que importa es que hoy dos se enfrentan a muchos, eso es lo que importa. Crom el valor te agrada, concédeme pues una petición, concédeme la venganza. Y si no me escuchas....!!!vete al infierno!!!".

Yo la semana que viene empiezo el 5x5 avanzados. El intermedio no me gusta porque es piramidal, es decir, vas añadiendo mas peso en cada serie, por lo que la unica serie en la que realmente sufres es la 5ª. Ya te contare que tal me va.

bueno pues ferreo y jun suerte y ya nos contareis!!
que pena que aun no esten los diarios,para ver los progresos y tal

saludos

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Por eso mismo no me gusta el de intermedios

Mañana pondre la tabla que seguire y posibles dudas, muuuchas dudas, siempre he sido weideriano

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ya iras contando !

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te estas desintoxicando de weider¡¡¡¡¡¡¡¡pero no saldras recaeras¡¡¡

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Crom, jamas te he rezado, no sirvo para ello. Nadie, ni siquiera tu recordará si fuimos hombres malos o buenos, porque luchamos o porque morimos, no. Lo único que importa es que hoy dos se enfrentan a muchos, eso es lo que importa. Crom el valor te agrada, concédeme pues una petición, concédeme la venganza. Y si no me escuchas....!!!vete al infierno!!!".

NOOOOOOOOOOO!!!! Weider es lo mejor que me ha pasado en la vida Siempre tendra un lugar en mi corazoncito Pero como en toda relacion, hace falta un poco de oxigeno...y hablan tan bien del 5X5 que...

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Le vas a poner los cuernos a weider!!

Me voy a chivar.

(Luego cuentame si el 5x5 folla bien, que lo pruebo)

no yo tambien tengo q probar esperiencias nuevas¡¡¡¡¡¡ un nuevo a mante llamado 25 5 x 5 no???

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Crom, jamas te he rezado, no sirvo para ello. Nadie, ni siquiera tu recordará si fuimos hombres malos o buenos, porque luchamos o porque morimos, no. Lo único que importa es que hoy dos se enfrentan a muchos, eso es lo que importa. Crom el valor te agrada, concédeme pues una petición, concédeme la venganza. Y si no me escuchas....!!!vete al infierno!!!".

De donde sacais las rutinas 5x5 principiantes,intermediario o avanzados?????

http://www.geocities.com/elitemadcow...Linear_5x5.htm

Ahí tienes toda la informacion necesaria para hacer un 5x5

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Gracias, lo malo el ingles. No hay rutina de principiantes??tan marikita es???

No, es que no es una rutina para principiantes simplemente. Es para gente que lleve algo mas de tiempo, por eso tiene solo para intermedios y avanzados.

Bill Star para los principiantes recomienda otro tipo de rutina antes de meterse con el tema...Se llama "Rippetoe´s Starting Strength"

Te copio un articulo interesante sobre esta rutina para principiantes

Here is a routine from Mark Rippetoe’s book called “Starting Strength”. You can buy the book at www.startingstrength.com. It includes endless useful info that all beginners should learn. But as for the program he suggests, his clients that he gives it to on AVERAGE gain 30-40 pounds in about 6 months or so which is amazing gains.

The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.

Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Assistance work:

Most people cant get it through there head that compound lifts also work your arms Plenty and always Insist on direct arm work. As quoted by Madcow2, “Don't **** with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything.” If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed.

I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.

It's fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.
(dips/chins - skullcrusher/curls)

Weight:

As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don’t mess with your form just to lift more.

Warm-up Sets:

Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don’t have to do the whole thing for the other lifts but definitely the first.

What you do is you ramp your weight up to your working sets.

For example:

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

And the working set weight would be 175.

If you are lifting your working sets under 150 I would cut out the 3rd warmup set of 1x5 because it wont be needed.

Rest interval

As for the rest interval, Rippetoe suggests 1-2 minutes for the worksets, with no rest needed for warmups. Typically the workout takes me about 40 minutes, a little longer then you would think when looking at it. When I add my abs in it can run to 50 or so. So as for the guy saying it should take 10, you have no idea what you are talking about.

The Lifts:

**Used references and quotes from Madcow2 and Bodybuilding.com**

Barbell Squat: These should be full range Olympic style squats. Use the full range of your body - that means as low as you can go which for almost everyone is past parallel. If the top of your thighs aren't at least parallel it's for sh!t. If you think this is bad for your knees going low, you and whoever told you that are relying on an old wives tale. Anyone who knows the human body will tell you that below parallel is MUCH safer on the knees whereas parallel and above put all the sheer right on them and doesn’t allow proper transfer of the load to the rest of your body (this is how your body was designed).

Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE AT LEAST PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position.

To be honest ATG (Ass to the Grass) squats work the best IMO. What you do is you go ALL the way down until your hamstrings touch your calves and keep the same Olympic squat form.

Barbell Deadlift: Each rep is deweighted fully on the floor. No touch and go. This is called the 'dead'lift because the weight is 'dead' on the ground. You can touch and go warm ups but that's it.

Flat Barbell Bench Press: Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.

Standing Barbell Military Press: Standing overhead presses. Supporting weight overhead is a fundamental exercise and stimulates the whole body.
Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable).

Bent Barbell Row: Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable).

You could also do Pendlay Rows which IMO are also better.

Power Clean: This is also a very complicated exercise so here is bodybuilding.com’s detailed instructions on this lift.

Chin-Up: Hold the chin-up bar with a supinated grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats.

Dip: Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight.

The Diet:

If you are bulking, which is what people usually do on this program, you need to be eating like there is no tomorrow. 3000-4000 calories a day. Make sure you get 1 to 2 x your bodyweight in protein (in grams) and more than that in carbs. Mark Rippetoe also suggests that you drink up to a gallon of milk a day and plenty of water.

Your bulk could be clean but its hard to do so. I suggest just going all out and getting any protein you can get your hands on. For example lean grilled chicken and egg whites is best but if you want to gain that muscle fast then ground beef, steaks, whole eggs, cheeses etc is great. Eat a lot of oats, pasta, wheat bread, yogurt, cottage cheese, tuna, etc.

Make sure you get a huge breakfast. Mark recommends 4 huge meals a day with breakfast being the largest. Make sure all your meals have plenty of both carbs and protein! Also look into getting a PWO shake for post workout to get some carbs DIRECTLY into your system when your done lifting. Then an hour later eat a meal. Its also good to eat a snack before bed. Just remember to get big you need to eat big because eating is 90% of your muscle gains.

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Ok gracias, la rutina que recomienda es como para cualquier principiante pero con bastante menos volumen!!!

Entonces lo de principiante,intermedio y avanzado se refiere a lo que lleves ejercitandote con pesas no a la rutina!!!

Ejem, un apunte, dado que el volumen de series efectivas en el intermedio es menor (una sola serie verdaderamente dura), yo lo utilizaría si lo que tratas primordialmente es de crear fuerza. El 5x5 de avanzados tiene mucho más volumen de entrenamiento, ya que las series de calentamiento van aparte de esas 5 series (la última y penúltima suelen ser muy puñeteras en las últimas semanas, y se supone que debes hacerlas SOLO, solo con supervisión). Es decir, si tienes buena capacidad de recuperación, estás grandote, llevas un tiempo largo con esto, aceptas bastante volumen, etc, yo creo que crecerás más con 5x5 de avanzados. Yo voy a hacer la de intermedios por gusto a ver que tal va, pero la haré para marzo, así que de momento no te puedo contar.