Notes from Brooks Kubrik Building Muscle Mass The Dinosaur Way Part 1 | 5x5 Strength Training

This is a tried and true mass building program in the 5x5 style.

The program consists of the major compound lifts. All lifts on a single day. Fullbody accept for advanced lifters who put up too much weight to complete a fullbody routine.

Exercises

1. Standing Overhead Press (Barbell or Dumbbell)
2. Squats (back or front)
3. Incline Bench Press (Barbell or Dumbbell)
4. Bent-Over Rows or Pullups or Lat Pulldowns
5. Deadlift (regular, stiffleg or hex bar)

Much debate has been made about how to do 5x5 with warmups and Brooks offered a straight forward way to figure it out.

Beginner and Intermediate Lifters
2 warm up sets increasing weight and then 3 work sets.
Rest long enough to recover and be able to do the reps with maximum effort with perfect form.
Add 2.5lbs or 5lbs per side per week on lifts.

Heavy or Advanced Lifters
3 or 4 warm ups sets increasing weight and then 2 or 1 work sets.
Rest long enough to recover and be able to do the reps with maximum effort with perfect form.
Add 2.5lbs or 5lbs per side per week on lifts.

Split
3 times per week fullbody if you squat less than your bodyweight
2 times per week fullbody if you squat greater than your bodyweight

If you squat 150% or greater than your bodyweight then do not do fullbody but a split routine with the 5 exercises.

Length of Program
Follow this for a minimum of 3 to 4 weeks and a maximum of 3 months or until you cannot add small increments of weight.

Source:
SHR # 1237 ::Building Muscle Mass The Dinosaur Way Part 1