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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Monday is the day you display your progress. All Time WR Squat: JC, I was looking at this program awhile back most people told me I had to eat an assload on the volume day to recover. But I will when I’m done with it. Over time, volume must increase to continue to produce adaptation. So here you go cupcake, since you’ve got it all figured out: So for each main lift, you will only 25 reps, then you move on to the next main lift, which again is only 25 reps?

Directly from the site:.

You can’t force knowledge into a dumbass any more than you can force sight into a blind man. But it didn’t work for me.


The Complete Guide To Madcow 5×5 Workout Routine

For all business and personal coaching services related inqueries, please contact me: These are people that wonder why they are not progressing. I am intimately familiar with the Texas Method and I am excited to discuss the intricacies of the program with the PowerliftingToWin community. Just a little confused. If you can use an excel spreadsheet, you can utilize this program to its maximum benefit.

Madcow’s 5×5 Review: The Most Popular Routine Ever

Please tell me that is a good idea. Now, it should mzdcow obvious that 2. All you do is download it and plug in your 5 repetition maxes.

The Texas Method assumes you fully recover inside of one week.

First of all, the program was designed for natural bodybuilders. Nevertheless, completely ignoring individual differences is a mistake for any trainee, but even more so as you become madcwo advanced.

I’m still not sure how 5×5 is not appropriate based on those numbers. You and I could be similar in anatomy and be built for squats but not necessarily deadlfits or vice versa.

You just add weight once per week and the additional weight serves as the adaptive stimulus.


I am tired of you and all others telling me stuff that makes no sense. I was thinking of starting monday next week….

Madcow 5×5: The Most Effective Workout for Intermediate Lifters | StrongLifts

In some instances, there are people who will actually make zero progress with this level of upperbody volume. Any program that features more rowing than deadlifting is not specific enough to powerlifting to be optimal.

Your main focus should be linear progression on a weekly basis. Starr was trying to accommodate the fact he often worked with 10, 20, or 30 athletes simultaneously.

Results 1 to 30 of Madcows 5X5 Hypertrophy Template Day 1: OP, madcows 5×5 is inappropriate for your numbers. I would suggest you to restart the routine given that you took a longer break than usual. Madcow wrote an extensive guide to his program that Mascow personally believe is one of the best online resources for proper training knowledge out there.