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Icf 5x5 and mass gain !! Should i do it ?

Been doing splits , i think trying something new like full body 3x.

Arlind
Arlind g Arlind bebja
23 Post(s)
23 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2014
Posted

Trying to bulk once again but this time i wanna try icf 5x5 is this good in terms of size and strength ??

Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

looks like it's all compound lifts with a couple isolation exercises. Hits the full body and I used to do a routine pretty close to this. 5X5 is gonna be better for your strength but you will still gain size and the ones in there that use 3X8 is right there in the middle of the road for size and strength. I would rather have dips instead of close grip bench and some incline press in there but that's just me. Give her a shot and stick with the program as long as you can. I'd do it longer than 2 weeks, at least 4-8.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Arlind

Trying to bulk once again but this time i wanna try icf 5x5 is this good in terms of size and strength ??

Short answer : yes
Long answer : yes you definitely should, amazing program

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Arlind

Trying to bulk once again but this time i wanna try icf 5x5 is this good in terms of size and strength ??

The general framework is great, but everyone will have slight variations and preferences to modify the supplementary lifts (as Adawg mentioned).

If you're going to commit to a strength training program, commit to it. Spend at least a year on it and enjoy the results - spending 2-3 months trying to develop true strength won't get you very far.

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Impulse

The general framework is great, but everyone will have slight variations and preferences to modify the supplementary lifts (as Adawg mentioned).

If you're going to commit to a strength training program, commit to it. Spend at least a year on it and enjoy the results - spending 2-3 months trying to develop true strength won't get you very far.

Some people have actually complained its way too much volume to recover from. I think that this might be true for a beginner dont you think?

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
wilkinson207
wilkinson207 g jake wilkinson
115 Post(s)
115 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted

i'd have to agree with you whisper, but the majority of programs are too much for a beginner, should spend the first year of starting training doing nice levels of cardio so you can run for 12 minutes with ease along side a good weight training program of sets of 10 reps perfect form with guidance from someone experienced who can show you the correct technique, then after that year you can go anyway you want... power lifting, bodybuilding, cardio bunny, fitness, "crossfit" , gymnastics, martial arts, this is all just my opinion though, but since the OP isnt a beginner i am going to say this... DO IT AND DO IT IN STYLE YOU WILL MAKE SOME SERIOUS GAINS IN ALL AREAS...

"its not whether you get knocked down, its whether you get up" - Vince Lombardi
Lundby
Lundby p Peo Lundby
14 Post(s)
14 Post(s) Gender: Male Goal: Lose Fat Date Joined: December 12, 2013
Posted

Heck I think I'm going to give it a shot aswell!

Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Whisper

Some people have actually complained its way too much volume to recover from. I think that this might be true for a beginner dont you think?

Just checked out the ICF template, and yeah, he's got a lot of unnecessary work in there for someone new to training in my opinion.

To be fair, it's stated as a 'muscle gain' style routine IE: hypertrophy / bodybuilding however it's a play on the starting strength or stronglifts style of compound strength training for beginners, so it's completely his opinion for a niche training goal.

I'd honestly ditch the shrugs, ab work and arm work for some pull-up training. Everything else should be centered around mastering the major compounds. If they were taught and performed correctly, that degree of 'assistance' work is excessive in someone's first year of training and most of those areas would be adequately hit by the compounds.

He's kind of integrating more advanced assistive lifting for someone who would have zero use for them at that stage of development.

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Impulse

Just checked out the ICF template, and yeah, he's got a lot of unnecessary work in there for someone new to training in my opinion.

To be fair, it's stated as a 'muscle gain' style routine IE: hypertrophy / bodybuilding however it's a play on the starting strength or stronglifts style of compound strength training for beginners, so it's completely his opinion for a niche training goal.

I'd honestly ditch the shrugs, ab work and arm work for some pull-up training. Everything else should be centered around mastering the major compounds. If they were taught and performed correctly, that degree of 'assistance' work is excessive in someone's first year of training and most of those areas would be adequately hit by the compounds.

He's kind of integrating more advanced assistive lifting for someone who would have zero use for them at that stage of development.

Agreed. To be even more fair, he has mentioned that you dont have to do all those lifts or even all those sets. He mentioned that you wouldnt see much difference between 3x5 and 5x5. The extra sets are probably optional in order to please the hippies haha

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Whisper

Agreed. To be even more fair, he has mentioned that you dont have to do all those lifts or even all those sets. He mentioned that you wouldnt see much difference between 3x5 and 5x5. The extra sets are probably optional in order to please the hippies haha

I'd actually focus on the opposite too, I'd value the two extra sets of 5 rather than the supplemental hypertrophic sets. My opinion being that the compound nature and heavier sets will have more benefit while also eliciting a hypertrophic effect (obviously less-so than just straight hypertrophy training) via increased volume / density than trying to focus on too many things at once.

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Impulse

I'd actually focus on the opposite too, I'd value the two extra sets of 5 rather than the supplemental hypertrophic sets. My opinion being that the compound nature and heavier sets will have more benefit while also eliciting a hypertrophic effect (obviously less-so than just straight hypertrophy training) via increased volume / density than trying to focus on too many things at once.

Yea good point. Some people mght also need to do some calf raises or stuff like that too. ( because as you said this is a hypertrophy workout). So, considering this I would stick to the 5x5 and cut off any accessory work. Maybe even do some cardio later in the day for general health purposes.

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Whisper

Yea good point. Some people mght also need to do some calf raises or stuff like that too. ( because as you said this is a hypertrophy workout). So, considering this I would stick to the 5x5 and cut off any accessory work. Maybe even do some cardio later in the day for general health purposes.

I highly advocate training to reduce the risk of heart explosions.

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Impulse

I highly advocate training to reduce the risk of heart explosions.

What about brain explosions? xa-axax0-xa0-ax0-ax0-xa0-ax0-

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Whisper

What about brain explosions? xa-axax0-xa0-ax0-ax0-xa0-ax0-

I experience those daily..

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Five0gt
Five0gt g Dustin Flint
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2014
Posted

if you're new, you would just do the compound lifts without the isolation, you would do squats, bench press and rows monday and wed, you'd hit squats overhead press and deadlifts.

muscular strength
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