Jason Blaha's Ice Cream Fitness 5x5 Novice Program

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HOME (/) WORKOUTS (/WORKOUTS/MAIN.HTML) MUSCLE BUILDING (/WORKOUTS/MUSCLE-BUILDING.HTML) JASON BLAHA'S ICE CREAM FITNESS 5X5 NOVICE PROGRAM
Jason Blaha's Ice Cream Fitness 5x5 Novice Program

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A potent and proven novice muscle and strength building program from Jason Blaha & Ice Cream Fitness. Testimonials continue to pour in touting it's effectiveness.
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Workout Summary
Main Goal: Workout Type: Training Level: Days Per Week: Equipment Required: Target Gender: Author: Build Muscle Full Body Beginner 3 Barbell, Cables, EZ Bar Male & Female M&S Writers (/authors/mands-writer.html)
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Workout Description
For more information on Jason Blaha and Ice Cream Fintess, please visit the Juggernaut Fitness Youtube (http://www.youtube.com/channel/UCNqbcf-5nORpyfzrqQNLSVw) or Facebook fan page (https://www.facebook.com/JuggernautFitness2). I would like to thank Muscle & Strength for hosting my novice program which I put out for free. Since I released it a year ago hundreds of people have contacted me about their results. Please watch the video I break down the full progression and methodology behind the program:
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The program is to be conducted 3 days per week alternating workout A&B on non-consecutive days. For example: Week One Day 1 - Workout A Day 2 - Rest Day 3 - Workout B Day 4 - Rest Day 5 - Workout A Days 6 & 7 - Rest Week Two Day 1 - Workout B Day 2 - Rest Day 3 - Workout A Day 4 - Rest Day 5 - Workout B Days 6 & 7 - Rest
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Workout A Novice Program Exercise Squats (/exercises/squat.html) Bench Press (/exercises/barbell-bench-press.html) Bent Over Row (/exercises/bent-over-barbell-row.html) Barbell Shrugs (/exercises/barbell-shrug.html) Tricep Extensions (/exercises/tricep-extension.html) Straight Bar (/exercises/standing-barbell-curl.html) or Incline Curls (/exercises/alternate-seated-dumbbellcurl.html) Hyperextensions (/exercises/hyperextension.html) with plate Cable Crunches (/exercises/cable-crunch.html) 2 10 (/expert-guides/muscle-building) 3 10 Sets 5 5 5 3 3 3 Reps 5 5 5 8 8 8
Expert Guides
Workout B
Novice Program Exercise Squats (/exercises/squat.html) Deadlift (/exercises/deadlifts.html) Standing Press (/exercises/military-press.html) Bent Over Row (/exercises/bent-over-barbell-row.html) (10% lighter than Workout A) Close Grip Bench Press (/exercises/close-grip-benchpress.html) Straight Bar (/exercises/standing-barbell-curl.html) or Incline Curls (/exercises/alternate-seated-dumbbellcurl.html) Cable Crunches (/exercises/cable-crunch.html) 3 10 3 8 (/expert-guides/whey-protein) Pre-Workout Supplements (/expertguides/pre-workout) How to Gain Weight (/expertguides/weight-gain) BCAA Powder Supplements (/expertguides/bcaas) Protein Powders Guide (/store/category/protein.html) View all (/expert-guides) 3 8 Sets 5 1 5 5 Reps 5 5 5 5 (/expert-guides/fat-loss)
Novice Program FAQ

One of my fans created a detailed FAQ based upon half a dozen videos in which I answered specific questions. Some of the FAQ are based upon statements I made on another forum. If you notice a common question or concern that is not posted below, feel free to reply in the comments section below and I will add it. Again, original credit goes to iBeastMode207 for taking the time to write the original up. I have questions... Watch the video. 99.9% of all of your questions can be answered by actually taking the time to watch the video on this page. I don't have enough time to do this program If you can't take the time to do this you are simply not worth the gains the program can offer you. Common time for the workout is around 1.5 hours. Can I change anything? Unless you are unable to do this program for medical reasons: do not alter the program. You are a novice, and quite simply you don't know what you're doing. If you did you wouldn't be looking for a workout. If you want to go changing everything to fit what you believe will give you better results, go post it in the workout programs forum (/forum/forums/47-Workouts-amp-Training) so everyone can refer you right back to a proven program that works, such as this one. I have bad knees If you have bad knees, do box squats. Otherwise, unless you are medically unable you should squat. Can I add more deadlifts? Deadlifts are 1x5 for a reason. They are taxing on your CNS and if you mess around you will get hurt. So don't be the tough guy who wants to do 5x5 deadlifts, because you will fail miserably. Do the reps and sets as they are laid out in the program. I don't like squats and deadlifts Don't ask if you can ditch squats or deadlifts because "you don't like them". If you do so, make sure to bring your box of tampons along to the gym with you each workout. Can I add calf work? Supplemental calf work (/exercises/calves.html) is acceptable, but you don't need it. If you want to do the extra work, feel free. Can I add side lateral raises?
Side lateral raises are also acceptable, but Jason suggests doing face pulls instead. Can I add extra ab work? Additional ab work is acceptable. Doing ab work on off days instead is also acceptable. You can also substitute in other ab exercises (/exercises/abs.html) if you do not have access to a cable station for cable crunches. How should I lift when cutting? The cutting version is 3x5 for main lifts, 2x8 for accessory lifts. Also, you only progress every other session, not every session. Example Workout B: deadlift 200, next workout B: deadlift 200, next workout B: deadlift 205. Can I add cardio? With a good diet, you do not need to do cardio. Most people here don't even bother as it will not make you magically lose weight. Diet is what affects weight. You will receive all the same benefits from this program (As well as any high-intensity weight training program) as you would receive from "cardio." Any advice on tracking calories? For tracking calories, Myfitnesspal (http://www.myfitnesspal.com) is a pretty solid app. To calculate your TDEE (calorie needs determination) click here (http://iifym.com/calculators/). What if I add weight and fail? If you fail a rep/set/whatever, you repeat that weight during the next workout. If you fail the next workout, you lower your weight by 10% and continue to use that until progress. Reset weights get rounded down. Do I need accessory work? You do not need to add any extra accessory work, you are a novice. Your entire body is lagging right now. You fix your overall body before moving to intermediate level workouts. Then you can focus on specific body parts and weaknesses. What if I stall? If you are not progressing and stall for a while, you may need to deload. Read this (http://www.marksdailyapple.com/the-deload-week-what-it-is-how-to-do-it-and-why-it-might-help-you-getstronger/#axzz2hLHPdKHs). Any substitutions for hyperextensions? Hyperextension can be substituted with good mornings or cable pull throughs. Any substitutions for close grip bench press? CGBP/Dips are a matter of preference, Jason just prefers CGBP. What about rest between sets? Break times between sets are 3-5 minutes for the 5x5 sets and 1-2 minutes for the 3x8 sets.
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Comments (175)
John Cooke
Posted Thu, 10/10/2013 - 15:03
Add a comment
This routine seriously changed my life!

(/w 116 orkouts/jason(/w 22 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x5- Benjamn 5x5novice- novicePosted Wed, 10/16/2013 - 15:13 w orkout? w orkout? rate=7hOrvYs6Dai7RK37Mbh5nqCWz6hA8JbE5BmXGT3cbSM) howrate=2n3Q9RlohxUcdsWsnHDj7JdyYJ7elong have you done this program.... were Y6dm5jNjjf5upo)
reply (/comment/reply/47145/474380)
you a real novice?
(/w 12 orkouts/jason(/w 11 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Tiago Vasconcelos novice- novicePosted Thu, 10/10/2013 - 15:17 w orkout? w orkout? rate=S0FRQW3B8q7F2TYVoxjIsgjziIk17gMFfKqbtU9d95U) Bestrate=Toyp9qTebyYSygQCzrZsgcdG9qcMOhBtfkeJylzlJ3M) novice routine out there (/w 66 orkouts/jason(/w 12 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5K.T novice- novicePosted Thu, 10/10/2013 - 15:25 w orkout? w orkout? rate=XP6k9I6l45Hvbrate=5N72uKw dXCgjGfP8IVWB60ejrQgFIfkcI've used this routine for quite sometime with quLvK32JMyC_9JziWtbavDD6Tvs1c8) 5MINkw Q) (/w orkouts/jason42 (/w orkouts/jason10
huge success.
blahablahaiceicecream- creamfitness- fitness5x55x5Nate novice- novicePosted Thu, 10/10/2013 - 15:33 w orkout? w orkout? rate=qGloRn_VFiD7jiAyw rate=ybruI6nUAxtEglGaX_Qds5HFdaNramnANcf0W5ssUAE) The most important k8i75NBSfv6bgvpX604ILPc0Cc) part of any lifting routine and should
ALWAYS done first is a... front
double bicep shot or your sets/reps won't count.

(/w 65 orkouts/jason(/w 8 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Eli novice- novicePosted Thu, 10/10/2013 - 15:52 w orkout? w orkout? rate=TBlYcxz4LK8KoUgMoQ_259oIo_dxe_rXWQ5sKP_poPY) rate=T_Dj- One thing I did wrong was add weight Great program! xB0qb5VZnCj1YFTYY5Row a25I5WcEOaaCqmqjk)
every workout to hyper extensions, eventually it got really hard on me knees and I couldn't squat for awhile. Go easy with those!
(/w 10 orkouts/jason(/w 7 orkouts/jasonblaha- blaha-
Rob
Posted Thu, 10/10/2013 - 15:59
no f***ing around here do the routine as prescribed by the video and you'll get results as a novice good shit 5/5
(/w 28 orkouts/jason(/w 7 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Charlie581 novice- novicePosted Thu, 10/10/2013 - 16:08 w orkout? w orkout? rate=wno GPUr50IJvE8lAo8F8Lek0jrate=ATFW credit :( esttqFHeJuxbPllF_bI) 10CV4C881Otkb0OMSDUutVgB5BMNyCVBczmO9suXY)
I cri
(/w 19 orkouts/jason(/w 11 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5William novice- novicePosted Thu, 10/10/2013 - 16:16 w orkout? w orkout? rate=HBDz5uew rate=v8475jEe3WcKbCDxOnX2fpv81htNoe5beAjlegbMGMA) Hq8CZL7Qe6rc9JHLueFTaZvsHaBerpS2kS4) Soooo, how long should one be on this program? your
always hearing to change things up
and keep the body guessing.

(/w 10 orkouts/jason(/w 32 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x5- Tiago 5x5- Vasconcelos novice- novicePosted Thu, 10/10/2013 - 20:23 w orkout? w orkout? rate=COeeHT2cyn4E_1X7WY3Srate=J06yUntil you plateau and don't make any strength Vm49AGpCJ5VCGWzjmejBGU) eW0sZ5Qe97WhpXuBCmS2KTTcSIppYD2MJxlinear prioritization program. 5WA)
gains. Then you must switch to a non-
(/w 17 orkouts/jason(/w 10 orkouts/jasonblaha- blahareply (/comment/reply/47145/474799) iceicecream- creamfitness- fitness5x55x5JasonBlaha novice- novicePosted Fri, 10/11/2013 - 03:39 w orkout? w orkout? rate=x0EHyNo1blFvILNQyYd3hCm2f1mw rate=0MEkOGCovw TW5dWDhtkFBHU3Q) For 6-12 months. YouyMpe40GhxHnSjAeWX0DN0V_AFIQNMtCM0) are changing things up, you are changing the weight on the bar
every session. I expect this program to carry someone of average height (less for shorter and more weight for taller individuals) to 225x5 bench, 315x5 squat and a 405x5 deadlift.
(/w 33 orkouts/jason(/w 7 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x5- Ajay 5x5novice- novicePosted Tue, 11/05/2013 - 22:16 w orkout? w orkout? rate=w 11RLEB5cMGXjSrate=LmvZJGRtw vhVYg4jZFKnJEGJason HisS907W_WrVDukIsSZhMiB3x42I) Nq5USz9KUp2b1ks2kFo)
I'm 15 and 120 pounds and I'm interested in your workout. Is your program fine for people my age? What do I need to watch out for to make sure I don't hurt myself?
(/w 14 orkouts/jason(/w 4 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5N/A novice- novicePosted Sun, 12/08/2013 - 14:42 w orkout? w orkout? rate=tnGtzb4xTUIvTz7rG1FajYvw rate=pGgj6HkfccPX0LsnxbZBrliqMhidGzljkgT8jfoEWdc) X- 225x5, but am no where Jason, right now I can Bench Lnn3oaXc4quSziZsg)
near 315x5, 405x5 on
squat/deadlift. I am about to start your program. Is it bad that I am so disproportionate and will this program even me out in the long run?
(/w 11 orkouts/jason(/w 3 orkouts/jasonblaha- blahaiceice-
Sammy
Posted Mon, 12/02/2013 - 01:53
Ignore that. It's wrong for a novice who needs to learn the lifts and gain strength. Do this till you no longer can add weight 2-3 deloads in a row, then look into something like Madcow 5x5 or the texas method. Usually you'll be deadlifting 1.5x bodyweight and squatting 1.25x bodyweight by then.(Just an approximation i've heard) Good luck!
(/w 2 orkouts/jason(/w 10 orkouts/jasonblahablahaiceicecream- creamfitness-fitness5x5- 5x5Martin novice-novicePosted Thu, 10/10/2013 - 16:40 w orkout? w orkout? rate=7NAkI putrate=JdjFf2NPQrPQ4lbmkGBtlG5616BzNY2_AbvPeRRuO_s) my friends on this program with added calf work 11Q1GFQXhC2oG4QR03LG1SSIje95IUuEJ1pNhQ)
and face pulls, though I'm wondering if the squat should be low bar or high bar, or is it entirely up to one's preference? I usually say low bar, to work more on the hammies and glutes.
(/w 11 orkouts/jason(/w 15 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x5- James 5x5novice- novicePosted Thu, 10/10/2013 - 17:31 w orkout? w orkout? rate=aNfnGFV_LgbcIcrate=glu3zth7F1D1YIUxELxeuiFeoz7PyWulIts really a personal preference. I decided 3Rhay5CKK2Rf_V7pUTKScTKPl5tA) cHXGmCiCK0)
to do highbar because my ass and hamstrings
are just getting out of control compared to my quads.

(/w 12 orkouts/jason(/w 11 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Tiago Vasconcelos novice- novicePosted Thu, 10/10/2013 - 20:24 w orkout? w orkout? rate=W- rate=Nsw O6zz2ZEdJNEWJT_15cW12A9Tw Preference, just make sure whatever youZL2ta31w chose, 9XqgzrI) you stick edJIUrlGLnzbXX2ttiPDNa851R_J95AIqpkiZrv4) (/w 10 orkouts/jason(/w 8 orkouts/jason-
with it.
blaha- blahareply (/comment/reply/47145/474800) iceicecream- creamfitness- fitness5x55x5Martin novice- novicePosted Thu, 10/10/2013 - 16:41 w orkout? w orkout? rate=rKQZp8r1Zg5NrvuXkQ9ru_ggEWeRnUjUUpkIxvZ8_2_SYYQYVcQKPE29Rfud_0w Should therate=w squat be low bar or high bar? Original 5x5 says )low bar and that's what I usually MEZ46idx4V9Kf8RZ0dXL8)
put people on.
(/w 8 orkouts/jason(/w 9 orkouts/jasonblahablahaiceicecream- creamfitness-fitness5x5- 5x5sam novice-novicePosted Thu, 10/10/2013 - 17:10 w orkout? w orkout? rate=w DA5xjnlET8Qb8lGw 8ypC56IxFEnjHAXSIfqqXZtMFk) If you rate=904ifA6BCzRe5xaNYoytuO0IKvLMkeBtFnkVLgHySbM) have the time, this routine is the best there is.
The volume will be overwhelming, but if you keep at it, you will eventually adapt to the higher workload which will set you up beautifully for most intermediate programs.
(/w 13 orkouts/jason(/w 8 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5James novice- novicePosted Thu, 10/10/2013 - 17:29 w orkout? w orkout? rate=pkLiymFkoDNx1bGnonuNnOw LSqnu3hxitW3uaakXlMU) Irate=cnninLhsliDiGe1T4sVP0EaJ8lh4CfaRNpIEWYo7dYs) was 12 months on a bodypart split before switching to
this program. My 3 month experience has been incredible to say the least! I have progressed on the weight more than I did on my first 12 months on a bodypart split! I have also noticed huge change in my physique. I used to have a little definition of muscles but was definitely small. Now I have just blown and I can now honestly say that I have some mass!
Beginners PLEASE if you want serious gains DO THIS PROGRAM. You will feel like you're on steroids compared to bodypart splits and I'm 100% serious! Thanks a lot Jason for this awesome program!
(/w 29 orkouts/jason(/w 8 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x5- Victor 5x5novice- novicePosted Fri, 10/11/2013 - 05:58 w orkout? w orkout? rate=o1V8X9LsRMFF111XB6BYMMvLoiSDBNFOljqOcBLsbN0) rate=2njdAFqHaPgLzeose3kLsCGCiKfShvGSVymQPSFu0v4) would you recommend a person who has done bro
splits for over two years to do this
program ?
(/w 22 orkouts/jason(/w 8 orkouts/jasonblaha- blahareply (/comment/reply/47145/475496) iceicecream- creamfitness- fitness5x55x5Anton novice- novicePosted Sat, 12/21/2013 - 11:16 w orkout? w orkout? rate=CfVcMPzw rate=00ktG9kiiMgDqDbRAgree with James here! You will get swole and once you start doing the compounds the MSSpBKXoAxYm1ipnuueuHxveBhrNyCorxweight of your own bodyweight your friends gonna be asking if you started juicing. w) 0Xhgiq6WEw WaEZWVFkfNvhM) (/w 2 orkouts/jason(/w 4 orkouts/jasonblaha- blahareply (/comment/reply/47145/677288) iceicecream- creamfitness-fitness5x5- 5x5James novice-novicePosted Thu, 10/10/2013 - 19:52 w orkout? w orkout? rate=yggLk4jMbM4sjYrate=EDB17m5ci92xZb5IvXbooGXo1AVbIJkz8KS0Pdh5qYU) For someone who's mostly recovered from elbow tendonitis/tendonosis(not sure which one I a9TZfG8WByDFoflnB4rHTJLWMw MQ)
had sadly), would you recommend using this over a split workout? I've had a lot of workout
experience in the past, but I'm coming back from about a 3 month hiatus. I'm a pretty skinny guy, so I'm back to a pretty measly weight. Is there any way that'd be more efficient to alter the reps/sets for someone recovering?
(/w 16 orkouts/jason(/w 4 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Belly novice- novicePosted Fri, 10/11/2013 - 05:50 w orkout? w orkout? rate=4l_Jrate=Mbxs_02yNJVLe8FIiA3fVRqY0z7uM5EDDn79uH0xPuA) GREAT program! This will put muscle on you. 6 weeks KpHuOXNKCNHOUhu2yEBh1sNGsPOItto6oo4exw )
in and 6lbs of muscle so far. And this is with an ok diet, I should actually be eating a lot more.
(/w 9 orkouts/jason(/w 7 orkouts/jasonblaha- blahareply (/comment/reply/47145/475478) iceicecream- creamfitness-fitness5x5- 5x5Nathan novice-novicePosted Fri, 10/11/2013 - 06:31 w orkout? w orkout? rate=uaAjAkg6kWrate=elcnu6Uw - a hard time building muscle and strength (not due to this program) I Although I have had Dt9fNZV611odoyVDjWkLEOq_TnW0CHow hM7a_COMr5KREdRqlf2Iw DXe) have made steady gains while on this program. I do recommend this program for every 7q_7iw fnE)
beginner, its a lot of fun. Just the right amount of volume.

(/w 8 orkouts/jason(/w 7 orkouts/jasonblahablahaiceicecream- creamfitness-fitness5x5- 5x5Squatsbrah novice-novicePosted Fri, 10/11/2013 - 06:51 w orkout? w orkout? rate=EjV2caWHvRmI2YtKbHCA3Guf3b2QQR6Ilxxps353aFs) rate=UKCE3PHKxvkktHzPZYlGjsm0SRochmoBfgP5This program is a beast. All my lifts keep going zTv94w )
up. For example, my squats went from 115 to
180 pounds ( ATG ) in about 3 weeks WHILE on a CUT. I'm now following it on a bulk, and will be sure to post results when done. :)
(/w 10 orkouts/jason(/w 7 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Graham Ashbridge novice- novice-
Posted Fri, 10/11/2013 - 07:13
Best beginner program there is.

(/w 13 orkouts/jason(/w 9 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5BroBrah novice- novicePosted Fri, 10/11/2013 - 12:03 w orkout? w orkout? rate=R9_OU6qlJCP6YIzY61Px4r7WvThMflyjIfLX9cSB3P8) rate=DEhAz0Wyc4LafaaxgAlvAPPe3Nulr5AmpR8VfPYUByM) This routine is soooo good bro, all my lifts have went up
so much that I've had to move to the same gym as jay cutler and train with him bro, get on it bro eat chicken and rice brobrahbros
(/w 9 orkouts/jason(/w 16 orkouts/jasonblahablahaiceicecream- creamfitness-fitness5x5- 5x5Eson novice-novicePosted Fri, 10/11/2013 - 12:34 w orkout? w orkout? rate=nJFEM3NdLirQPHryWhqP_t3lNUa4kTpVw rate=PrJqV3lUyi0hw lRBgUJyo527U1w 1efU9eL6WyiAOo) To note. u89w Vb36J48)
This is a tied and true method since the beginning and middle half of the 20th century. 5x5 full body is nothing new, and has always brought about huge gains for the person willing to do the work. Some people don't even need anything else then this for the rest of their lives, most of them are naturals. Most of my gainz are made on 5x5 programs, so go get some you to.
(/w 16 orkouts/jason(/w 7 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5pedro novice- novicePosted Fri, 10/11/2013 - 12:56 w orkout? w orkout? rate=lJPgOrate=28HhKRMlCbWDivG1bBt3NLi3nB8nGp4EIs there a version for injured back (herniated KSD6w XydjW8jnrPuhTdE21JyY0IgU) ErT70TDZ_7x7pplw 4) (/w orkouts/jason9 (/w 10 orkouts/jasonblahablahaiceicecream- creamfitness-fitness5x5- Adel 5x5Amr novice-novicePosted Fri, 10/11/2013 - 13:18 w orkout? w orkout? rate=u9WHOfbrate=hTHQBXoSJust started this workout today .. thanks sw BvSKetHhfSjEEKDJlJ7g_IvRZDXEoY7ArxSYjt5pn4AW1Wy6k4) 5r9Xci6DaCtfn(/w 15 orkouts/jason(/w 6 orkouts/jasonLI) blaha- blaha-
disc)
for providing this quality for free :D
iceicecream- creamfitness- fitness5x5- Sol 5x5Bri novice- novicePosted Fri, 10/11/2013 - 16:43 w orkout? w orkout? rate=4QLPqM1KLZFatGE30UNFgsrate=sHbrGFlEkWpi49i36R06vEUVxMQbE28FH0Cg5m3Kyj4) Live and die by this workout. Based Jason changed my 5PmZQ3HqfhGMY5AdF0uI) (/w 119 orkouts/jason(/w 6 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Marcus novice- novicePosted Fri, 10/11/2013 - 18:39 w orkout? w orkout? rate=FTvptoxdXtsiqP6cNYxJ2ItqJHMGnlsjJxd6aa8v6Ss) Irate=f2EtxBmhave some scoliosis. Can I still squat and deadlift?? OzhuxmLk0hId6FXD1peJmiTbCMDXJ_2zUXU)
life.
I am pretty skinny and weak, but I need to become stronger(muscles) specially for figthing scoliosis.
(/w 13 orkouts/jason(/w 8 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Arabian O novice- novicePosted Fri, 10/11/2013 - 21:28 w orkout? w orkout?
Am I right in saying 5x5 is not including early up sets. What do you guys do for the warmup sets?
(/w 15 orkouts/jason(/w 6 orkouts/jasonblaha- blahareply (/comment/reply/47145/476898) iceicecream- creamfitness- fitness5x55x5Daniel novice- novicePosted Fri, 10/11/2013 - 21:32 w orkout? w orkout? rate=VkG8ew lrate=oJGWZa3gGrsGjAn0eYMkDam0was wondering ifakjoxr2z_jTgXGQnMpfMN6lboZL31ZBFtHfxM) it would take a while for my arms to grow due to neural adaptation, my vearms don't seem to growing although they are getting stronger. (I've been on this program 7Na4AP703cI636E)
for about 2 months and my legs, chest, shoulders and back are growing expect my arms >.<)
(/w 16 orkouts/jason(/w 4 orkouts/jasonblaha- blahareply (/comment/reply/47145/476909) iceicecream- creamfitness- fitness5x55x5marcus novice- novicePosted Sat, 10/12/2013 - 03:18 w orkout? w orkout? rate=2BZrate=l1JqTJ_bFYFS5Vxogw This program is really great. x_sN2lCTlFsGroxFKGyQYDgO8) The best strength gains I have ever had. Unfortunately I wasted 3BTStLIma lot of time on the body part split which is not OPTIMAL. Switch to this and you will never V2look back. 7Eg4nyltor7YRI3ntO7x2cqBv3g) (/w 10 orkouts/jason(/w 7 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Bojan novice- novicePosted Sat, 10/12/2013 - 11:01 w orkout? w orkout? rate=sjucEpcYSparh6QAltCky3R5hPdWbcKnNabfyeQj7aY) rate=huGmCan i switch the bb shurg with rack pulls? I love doing vZXPTgmSPEUAiJs8QkY58Nz3MrI1n9CKqd6Dr0) (/w 14 orkouts/jason(/w 9 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5David Laid novice- novicePosted Sat, 10/12/2013 - 18:23 w orkout? w orkout? rate=8NQkkw rate=oRnkxkPw xC2cFD9K2BkxK6AmPuK9QYNkbGE0WE) This program is the s*** R9G5cOhKpu2e_BUIjej3UJle5XxSEhVPw dsUMLSu4) (/w 11 orkouts/jason(/w 11 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Tyler novice- novicePosted Sun, 10/13/2013 - 10:00 w orkout? w orkout? FEJyOQjRm101ZBNJ204O7L6xA7HOcEY) Irate=fXeJ2oczuDSw heardrate=_7GNOIWhy_N5NNxb17i_VSBsMqEkZGe4qC_jsomewhere that a military press is not good UDJNU4)
rack pulls for traps.
for a novice because with weak back muscles, it's too much strain on the spine. Is there any truth to this?
(/w 12 orkouts/jason(/w 11 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x5- Johnno 5x5novice- novicePosted Sun, 10/13/2013 - 12:31 w orkout? w orkout? rate=4RTw rate=4tEYUD9ueP20zsN4eLPeR9aKdl2BQzZKxCfo_ClU5sMlPvkXoZGmRJaw x1XHg2s) Not true.. just dont go heavy that you have to 8JdWzJkNAVcF1c3AHc)
heave the weight up and bend like a tree in
the wind. Form is important.
(/w 12 orkouts/jason(/w 8 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Ryan novice- novicePosted Sun, 10/13/2013 - 12:21 w orkout? w orkout? rate=MrS3hpcTja7e4oG3QLmogTqO_A0gHqn4w rate=7jv9Q9S0W4J4g9F3UDUdpw FzRbG4DbSpiXJxVq0mzxM) hatAl1Ra8k) Should one cycle to a different routine at some point? (/w 7 orkouts/jason(/w 12 orkouts/jasonblahablahaiceicecream- creamfitness-fitness-
Syed
Posted Sun, 10/13/2013 - 13:41
As this plan can take approx 1:30, would it be suitable for a ectomorph as i have Understood they would need to keep their workouts short Thanks
(/w 10 orkouts/jason(/w 11 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Kostas novice- novicePosted Sun, 10/13/2013 - 13:54 w orkout? w orkout? rate=5NvrDmUEZ0HoKzSOiT3S6ek9fIZgJeyn2N8kpcMPtAU) rate=D0fv0cyb7hAn5LrIlopIZEkejQQlParefB7x6Gm1_4k) I've atrophied terribly over recent months and lost
most of my gains, so I've been looking to
restart with a new beginner program and I see a lot of praise for this one. I broke my heel very seriously earlier this year and had to get metal implants for the bone. I'm still unable to walk without crutches but soon I will be and I want to get back to the gym as soon as possible. This looks like a good starting point. My question is, what exercises can I use to substitute lifts like squats and deadlifts? I know there is no REAL substitute but I absolutely cannot put pressure beyond my own body weight on my foot if I don't want to spend more time in a hospital. I can do seated versions of overhead press and use chest support for rows and I'm pretty sure it's not the end of the world if I do skullcrushers instead of tricep extensions, but will leg extensions, leg curls and more hyperextensions cut it for legs and lower back? It's not as good but it's not like I have a choice. Any workout suggestions by anyone who's had injuries?
(/w 9 orkouts/jason(/w 12 orkouts/jasonblahablahaiceicecream- creamfitness-fitness5x5- 5x5Followingthisro... novice-novicePosted Sun, 10/13/2013 - 17:01 w orkout? w orkout? rate=OcrtohEhX1Z_XSUDSgslHsJmdRsMrpPLahR5sqdVdC8) rate=MXBHE1c34ncjNHh840g4BB7xruQIjsTVmfXoOZ46_OI) Hi
I have trained for 3 months and switched to this program and I am 1 week done. So my question is I have added bent Over Dumbbell Rear Delt Raise, on A after all the compound movements and on B after CGBP is this acceptable? I am not sure if the bent over rows and military press activate the rear delts which are neglected. That's why I added it. And after every kneelings cable crunch I do 3x max leg raises. Is this acceptable? And before I start the workout I do 6 minutes of cycling and after a workout I do 5 minutes of random cardio. Is this acceptable? And finally is it allowed to do warm up sets for the compound movements like 2x5 (warming up) and 5x5 (what I should do) Thank you for reading and please answer these questions I am a beginner and I am making a lot of gainz but I don't wanna fuck up with making these adjustments.
(/w 11 orkouts/jason(/w 8 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x5- JasonBlaha 5x5novice- novicePosted Mon, 10/14/2013 - 08:09 w orkout? w orkout? rate=Vuf7S6qrMG5bKlrCC6JgiEYk7dBnKRHoXxrNfM35bd0) rh6BLsaBNYUML9_w jyR20l50HoiKWDdZqLQ4) All rate=yc7XBUw of that looks reasonable to me, including your choice (/w 11 orkouts/jason(/w 10 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5Andrew novice- novicePosted Sun, 10/13/2013 - 17:31 w orkout? w orkout? rate=OlMrate=5T10xT59E1xhd6BcmRm39hg0jCePs4Tv3uffy7I_C6I) Are warm up sets required before each workout? rC9OHfSyXdzzvAVQKdhtf6mMuQcNjWoo1cFMN4) (/w 13 orkouts/jason(/w 5 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x5- Steven 5x5-
of warmups. Carry on.
Posted Mon, 10/14/2013 - 00:47
Warm up sets are required for the compound lifts (squat, deadlift, bench, press, bo row) to prepare your cns for the lift. The weight should start fairly light. The reps should never be higher than the reps of the actual work sets (If you do 5x5, your warm up should include reps from 1-5). Each warm up set you add weight until you reached your work set (3-5 warm up sets). That's how I learnt it and how I do it. It always works fine.
(/w 16 orkouts/jason(/w 12 orkouts/jasonblahablahaiceicecream- creamfitness- fitness5x55x5henz novice- novicePosted Sun, 10/13/2013 - 21:06 w orkout? w orkout? rate=mtD9pEFpdvMruEv5_8nnU6SW4dRq67ooo rate=6BJ_2Rttat8i'm excited to try. I love the resources on here. 2l6VWQHrVCTBPXjG2IFq9W16uQQc) - (/w 8 (/w 10 orkouts/jasonorkouts/jasonDDrhjrzkXA_bs) blahablahaiceicecream- creamfitness- fitness5x55x5Holly novice- novicePosted Sun, 10/13/2013 - 23:00 w orkout? w orkout? rate=Pa14HFYRiNLxWq2x4e6xgcyBeustQdZS8yOU4rJVVSI) rate=M4- routine okay for Females too? Is this workout xab7dv8yau0PXba0P1(/w 11 orkouts/jason(/w orkouts/jason10 abgYZKqhVOl3pgGt1AAU) blahablahaiceicecream- creamfitness- fitness5x5- Brandon 5x5novice- novicePosted Tue, 10/15/2013 - 08:41 w orkout? w orkout? rate=Z1XSGH_DOJQ6W8C1loBuyk9cghLWsycvpyyXrate=4SpMcCS__8JnRiPzDTTALLGQN4PA1JnWC3ymTHdjQYY) Yes, it is okay for females. No offense, Holly, but if you're 1iVon this forum, you should read through it thoroughly. W0) (/w 8 orkouts/jason(/w 6 orkouts/jasonblahablahaiceicecream- creamfitness-fitness1 (/w orkouts/jason-blaha-ice-cream -fitness-5x5-novice-w orkout) 5x5- 5x5novice-novice2 (/w orkouts/jason-blaha-ice-cream-fitness-5x5-novice-w orkout?page=1) w orkout? w orkout? rate=w rate=BghrGgTJaOw Qcd2HBGjZvu65ONmmUAmzPk103 (/w orkouts/jason-blaha-ice-cream-fitness-5x5-novice-w orkout?page=2) dty7fQctpAJ58oSw Gkw q92x4w)OBN80XI0eC3YR1_Ml_76nI) 4 (/w orkouts/jason-blaha-ice-cream-fitness-5x5-novice-w orkout?page=3) next (/w orkouts/jason-blaha-ice-cream-fitness-5x5-novice-w orkout?page=1) last (/w orkouts/jason-blaha-ice-cream-fitness-5x5-novice-w orkout?page=3)
thank you
interested in a workout routine
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Jason Blaha's Ice Cream Fitness 5x5 Novice Program - Muscle & Strength

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This routine seriously changed my life!

you a real novice?

ALWAYS done first is a... front

double bicep shot or your sets/reps won't count.

always hearing to change things up

and keep the body guessing.

gains. Then you must switch to a non-

near 315x5, 405x5 on

to do highbar because my ass and hamstrings

are just getting out of control compared to my quads.

put people on.

splits for over two years to do this

beginner, its a lot of fun. Just the right amount of volume.

up. For example, my squats went from 115 to

Posted Fri, 10/11/2013 - 07:13

Best beginner program there is.

for providing this quality for free :D

rack pulls for traps.

heave the weight up and bend like a tree in

the wind. Form is important.

most of my gains, so I've been looking to

of warmups. Carry on.

Posted Mon, 10/14/2013 - 00:47

interested in a workout routine

Add new comment

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