Madcow 5x5 Program Review | The MOST Complicated Novice Program? | Professional Powerlifter Reviews
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- เผยแพร่เมื่อ 6 ส.ค. 2023
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Special Thanks to Point Loma Nazarene University for letting me use their Human Performance Center to record this video.
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Madcow 5x5 Review: The Perfect follow up to StrongLifts 5x5! 🏋️♂️💪
In this video, I explore the highly acclaimed 'Madcow 5x5' program created by anonymous internet user Madcow. As a seasoned professional powerlifter, I shed light on why this program is a fantastic choice for people who have just finished StrongLifts 5x5 and are looking to continue their strength journey.
Join me as I share the key principles behind Madcow 5x5, focusing on its effectiveness in building raw power and strength gains. I discuss the program's unique approach to compound lifts, which lay a solid foundation for late novices to develop a strong physique and move towards intermediate status.
Madcow 5x5 is a little confusing so be sure to pay attention and start slow so you leave space to grow and develop if you choose this program to get stronger. Whether you're a complete beginner or transitioning from other fitness disciplines, this program is designed to optimize your results.
This program can help late novices break through plateaus and achieve new personal records. I also discuss the significance of recovery and provide practical tips to support your overall progress.
Hit that 'Play' button now! Don't forget to subscribe and turn on notifications for more fitness insights and training tips. Let's conquer your strength goals together! 🌟🚀💯 Blessings - กีฬา
Garrett giving us all PTSD from math class at 01:55
Didn’t we all love math 😮😂 blessings
I didn't understand one bit of that
I tried Madcow 10 years ago at 35 and it worked really well. I got up to 545lb deadlift, 335 bench and 450 squat. Previous to this I had trained improperly for years with little results. I did plateau and started twitching at night as I ruined my nervous system from overtraining. In hindsight, I should have backed off but instead I gave up in the program. Today at 45 I made my own progressive overload program (for an old guy lol). I do three sets with the same weight but the fist set hast to be at least 10 slow controlled reps. This keeps me healthy and helps build more muscle. The goal is to hit over 21 reps in three sets before adding 5 lbs the next week…or 10 days…or whenever you recover. I’ve been seeing good results on my strength and some muscle growth. Plus I’m staying pain free!!
Awesome, concise, and helpful explanation of mad cow. Thank you
No problem - exited to dig into a lot of these common programs in the coming months. Blessings
This program works amazing! Definitely made great gains doing this years ago.
Awesome - hope you are still on the gains now as well! Blessings
🔥 loving this series
Great - glad you like it! Blessings
Yea, I knew this was coming 👏👏 As was recommended progression from stronglifts 5X5!
I did this with all by myself, no coach and did the Mistake of selecting inappropriate weights as you rightly suggested in the video. At that young naive stage, all I wanted was to hit weights through the roof, and was training too hard wrt to recovery and lousy excel sheet😂
Couldn’t afford a coach and learned by listening to veterans through TH-cam videos.
Yeah, I think no matter what we all go through that phase - some just learn faster than others :) blessings
The app calculates it all for you
What app?
@@Training1337strong lifts
@@Training1337stronglifts
@@Training1337Stronglifts. They also have spreadsheets you can download. I just made my own spreadsheet, that way it looks the way I want and it helps me make sure I understand the program well before I start
@@Training1337madcow 5x5
I ve doing Madcow four weeks ago, and Its works só good! The best program ever
Glad you are enjoying it! Stay on the gains. Blessings
@@gjmjblevins Thanx bro 💪🏻💪🏻
You are just reaching your 5 RM at week 4, so it should be ok by now :)
I appreciate the 4 week on ramp. If you go from 3x5 to this, Madcow is going to be more volume even at a lower weight, which will make you sore, especially with squats and deadlifts (deadlifts go from 1x5 to 4x5). I would advocate testing true 5RM at the end of the LP and set that as the max. The first 4 weeks are really easy on the upper body, but it's great for practicing form, which for me really broke down at the end of my LP due to the weights being maximal for a long period of time. If the upper body lifts are too easy you can supplement it with 5x10 BBB style extra volume, and that should pack up some muscle mass by the time the weights get heavy 4 weeks later.
Some good advice here - thanks for taking the time to share. Blessings
I'm interested in using this as I've stalled on most of my lifts (only progressing 3-5lbs every month or LONGER).
Why do I have to take 4 weeks to get to my original strength for a set of 5? Isn't that just a waste of time?
Currently hitting:
Incline Bench: 210x5
Weighted chinup: 95x5
OHP: 163x5
Squats: 315x5
@ 165 pounds, 8-10% bodyfat at 6 foot
If you start too heavy you will stall out - give your body just a bit of a break - focus on moving the weights fast (but with good form) and you should break through old plateaus. Blessings
Heyyy Garrett. Can you add assesories aswell with the program ?
Can Madcow 5x5 be done as a follow-up to Starting Strength (not Stronglifts 5x5) after stalling out on SS, instead of switching to the Texas Method or HLM?
Would it make any sense to go Starting Strength --> Madcow --> Texas Method ?
Probably not all three - but it is 100% ok to go to Madcow after SS, it is very similar to the Texas Method in who it would work for - 5/3/1 is another good option as well. Blessings
Hi Garrett, do you have any plans on re-visiting your BLEST Early Intermediate program? Thanks
yes, in fact I am kind of thinking about putting together a whole system to help pull together a cohesive plan to take people from novice to advances without having to program hop - going to take some time and research though :) Blessings
@@gjmjblevins I'm lost on where to begin so if this gets included into the EvolveAI app, take my money!
Around age 53 I did Madcow but modified it to combine Bench & Incline on same day for top set of 5 each, and did just the bench for 4x5, 3, 8, four days later. I made very good progress on this. +45 lbs on incline and +35-40 lbs on bench in 3 months. I did not make good progress on the standard madcow. I couldn't recover from 3 press movements per week.
Age can make a difference for sure :) thanks for sharing how you were able to find success with it. Blessings
Do you do deload weeks in Madcow? Or should I just push until plateau and then deload?
yes youre gonna get to a point you stall after around 12 weeks and then you deload again en do the 4 week rampup
If I do stronglifts 5x5 when should I transition into madcow?
Is there an excel sheet/template for Madcow, where I can input my 1RM or 5RM even to calculate out these numbers you have illustrated here?
Sure, there are a bunch if you google them and look at reddit threads - find one you like and you can get to work! Blessings
There's a few mobile apps, if you prefer that method. The StrongLifts app takes all the math out of MadCow.
5:40 The only thing I don't really like, or seem to understand, is the way you're telling people to reduce your initial starting weight so much that it would take 6 weeks just to be back at the same weight you ended your Novice Linear Progression (5x5) with, and that's for one top set of 5 reps only, so in a sense it's still less than what you did 6 weeks before on your LP.
You see, why would a late novice / early intermediate, who just ended his LP and who's been adding 5 pounds to his squat 3 times a week, take a 'deload' period of 6 weeks with essentially zero progress during that time, just to get back to his last working weight... that's 6 weeks of zero progress, while he should be able to increase his squat by 5 pounds a week at that point...
SIX WEEKS !
I do understand that some sort of a deload when going from novice to intermediate programming would be appropriate especially since the last days of any LP are a real grind, but Texas Method programming I've seen usually has a lifter be back at setting new weekly PRs within 2 weeks after novice LP.
6 weeks just seems excessively long for a late novice, in my opinion. Could you explain your thought process here?
It may seem like a lot of time but in terms of strength training this should allow you to build a base and make weekly progress for a good amount of time after - however I am inclined to agree it is a little conservative :) Blessings
I like the parts where he goes underwater
Me too :) Blessings
Didn't understand a bit of that
Join the club - it is one of the most complicated intermediate programs :) Blessings