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    Default Help with new w/o plan

    Would anyone be willing to help me out with coming up with a new work plan? Iíve been on the 5x5 plan for over a year and long ago stopped making gains in both size, strength, & weight. Iíve always been a skinny guy but have managed to pack on almost 20lbs in the last year, but am still under 170 @ 6í and weak as hell. With the 5x5 plan I keep going up every w/o until I reach basically the same max and then fail and go back down. I never get sore the next though. Iíd really like to do a 5 day w/o plan but not sure if thatís best for me or not. Iíd like to see low 200s before I die if possible. lol
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    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD
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    welcome to MC!

    How old are you? And being sore isnt always an indicator of not training hard enough for a workout here and there, but for the most part, you should be somewhat sore, and never being sore to me just means something isnt right, which i think you know and why your here.

    So what is 5 x 5 plan? 5 days on 5 days off?

    Do you train with free weights , or machines, etc...

    We have loads of guys that can help, myself included. I am just looking for a little bit more info before laying it all out for you.
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    Welcome to MC.
    Get It Done!

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    Thank you bear.

    Presser, I’m 41. And I’m doing the StrongLifts 5x5 which is MWF 5 sets of 5 reps. Day 1 is squats, bench, bent over rows. Day 2 is squats, overhead press, and 1 set of 5 on deadlift. Then back to the same as day 1. So one week I do bench once and the next week I do bench twice (On M & F). Hope that made sense.

    I work with only only free weights. No Machines.
     

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