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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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Why they are doing this sport for years and not making any visible strength or muscle gains. You do the exact same training every single week.

But because you are now an intermediate lifter moving bigger weights, the program introduces 3 modifications to optimize recovery from the increasingly stressful workouts recovery is vital for strength gains … No more 5 sets of 5 with the same weight.

mxdcow As a powerlifter, Madcows should strictly be used in the off-season. James Deadlifts lb today. Been on it for 9 weeks and all my lifts have gone up, great strength gains. Yes Ace, the main routine is as presented in my article. I remember them fondly; I just never knew who the author was.

Originally Posted by Retardo-pex. All you do is download it maadcow plug in your 5 repetition maxes. I find your chinup advice intriguing, I’ve done weighted chinups every wednesday ever since I started, but not as a main lift.


So I am not gonna do it. Thinking of taking next week off and resetting the weights the following week. Sick of trying to “figure it all out”? This is a major drawback of the program in my opinion. The program was incredibly simplistic and made use of ramping sets of 5. Originally Posted by andom.

The Complete Guide To Madcow 5×5 Workout Routine

Madcow was a person just like me and you who was active on powerlifting and on some bodybuilding forums. I really don’t care. Attached Files Madcow’s 5×5 Training. This program is very easy to understand. Remember that I said if you stall on the majority of your lifts. Your only recourse is to try the workout again the next week. Signup to my daily email tips to get the spreadsheet.

Well when I bench press, I row. Originally Posted by trexmoad Some people might marcow that 2.

Your job, week in and week out, is to add weight to that damn macow and do it like you mean it! 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.

On week eleven now. Secondly, the program represents a reduction in volume from most intermediate programs. Currently running, see log in sig. The simple fix would be to reset the weights and take a run with your records, change some exercises and keep milking that linear progression as long as you can.


Yeah, I give up. In the 4th week, you will get a new 5 repetition maximum.

These are people that wonder why they are not progressing. Newbs will make better progress using a workout to workout linear approach. The idea would be that if you don’t care about strength then you still wouldn’t do this, but madfow you want both strength and size and have already done a novice routine for several months mmadcow the point of stalling, then this would be a routine to consider moving on to.

The Complete Guide To Madcow 5×5 Workout Routine Including Spreadsheet And Calculator

The only thing you will do on this program is to take your current 5 repetition maxes and try to get them higher by increasing the weight macdow you are lifting, in a steady manner over the upcoming weeks.

You and I could be similar in anatomy and be built for squats but not necessarily deadlfits or vice versa. By all means take them. I would do it again, really.

Working up to a heavy set of 5 on the deadlift is not exactly my idea of a true light msdcow. If you can’t do the lifts, switching programs a million times a month isn’t gonna do it for you.