Madcow 5x5 vs Texas Method vs. 5/3/1 vs cube vs candito for intermediates

rahulmehta08

I have basic Idea what all programs are. I just can't figure out what to do. What do you guys recommend? if you've tried, which worked the best?

kindrabbit

I have done stronglifts 5X5 and am now 3 weeks into madcow. It depends what results you are looking for as to which 'worked best'. I enjoyed both and certainly saw an increase in size and definition in my arms/chest/back even whilst eating at a deficit.

stevencloser

People say "even the worst routine is going to get you results if you do it regularly." And those are far from the worst. Do the one you like most. I like 5/3/1 myself.

PneumaVision

Frankly, you're probably best served by spending a bit to work with a professional trainer, and get a program set up that fits your situation, goals, injury history, time available and all that. I'm way past the point of having access to collegiate strength coaches and trainers, but I still have all the old strength routines I did at different times and for different purposes--- wrestling and rowing basically. For me, a 65 year old endurance rower, to tell you what I do as if you should do that--- now that would be pretty silly! See what I mean?

cajuntank

What are your current lift 1 rep maxes (or estimate) for bench, deadlift, and squat? Also, what is your diet like at the moment...Eating to lose, maintain, or gain? Lastly, give me an idea of what you were running before (i.e...StrongLifts, ICF 5x5, etc....)?

rahulmehta08

MY 1rm For
Bench is 90kgs(198 lbs)
Squats is 105 kgs(230 lbs)
Deadlift is 80 kgs(177 lbs)
...I am looking for lean muscle...at this point...

cajuntank

rahulmehta08 wrote: »

MY 1rm For
Bench is 90kgs(198 lbs)
Squats is 105 kgs(230 lbs)
Deadlift is 80 kgs(177 lbs)
...I am looking for lean muscle...at this point...

So in all honesty and just my opinion, I think you would be better served addressing your current beginner programming rather than moving into an intermediate. Your numbers are still low enough that one would assume you can still have better gains to make. Also, you need that beginner program to address form issues as one thing that sticks out to me real quick is your squat and deadlift numbers. My best guess is you are not squatting low enough...the number 1,2,3, and 4th reason why people's squat is more that their deadlift. Typically for an average guy, they are ready to move on to a intermediate program when they are squatting 300lbs for a few reps or very close to it and pulling the same or more in the deadlift.

Maybe you could give me some more insight into what you've been running for a beginner program to offer more data to assess a more informed opinion.

rahulmehta08

Thanks for your time @cajuntank .
Now Regarding my routine i am following a simple routine as my gym instructor advised (following since last 6 months)

day 1 as:
Shoulder + collars
consisting of(military press,overhead press,side laterals,front lateral raise,Barbell Shrugs)
each of 4 sets set vary from (15 reps considering the 1st set - 8 reps max considering the last set )

Day 2:
Chest+Tricep(Bench press,Barbell incline press,db decline press,pec deck,dips.Skull crushers,Reverse tricep push down.dumbbell extension)
each of 4 sets set vary from (15 reps considering the 1st set - 8 reps max considering the last set )


Day 3:
Back+bicep
(Deadlift(15 reps considering the 1st set - 8 reps max considering the last set)
(Lat pull down,DB row,close grip reverse pull down,standing barbell curl,incline db curl,preacher/machine curl )
each of 4 sets set vary from (15 reps considering the 1st set - 8 reps max considering the last set )

Day 4:Legs
(Squats(15 reps considering the 1st set - 8 reps max considering the last set)
(Leg Curl,Leg extension.Leg Press,Calf Raises)
each of 4 sets set vary from (15 reps considering the 1st set - 8 reps max considering the last set )

sorry for my poor english

cajuntank

So here are some thoughts. You were running a non-strength focused program (not to say that you did not get stronger as you were doing something, although sub-optimal at best in my opinion) and now you are wanting to jump into a intermediate strength based program.

I would run through a proven beginner strength focused program like Ice Cream Fitness 5x5, StrongLifts, Starting Strength, etc... (Candito does have a linear program for beginners as I know you mentioned him...not the 6 week peaking program). That has you work those compound lifts more frequently, heavier (thus few reps), and has more specificity to the goals of strength (thus aligning that goal to continue later on to one of those programs you asked about).

foursirius

Depends on where your at in your progression tbh. I've done texas method, sl 5x5, madcow 5x5, and 5/3/1 and got a lot out of all except the texas method which was my own fault. I'd personally go sl 5x5=>madcow=>5/3/1 or texas method. Run each program to a full stall and you'll get alot out of them.

arditarose

rahulmehta08 wrote: »

MY 1rm For
Bench is 90kgs(198 lbs)
Squats is 105 kgs(230 lbs)
Deadlift is 80 kgs(177 lbs)
...I am looking for lean muscle...at this point...

What's going on with your deadlift? I'm not poking, I'm just literally asking because it's quite a bit lower than your squat.

I was going to suggest moving right on to 5/3/1 but now I'm thinking SL for a few months might be beneficial first.

rahulmehta08

Thanks for your precious time to reply guys.
@arditarose previously i had a minor back injury which luckily got recovered.
So This is the main reason i fear to add more weights on deadlift.
Now i am lean towards candita linear as @cajuntank suggested or 5/3/1 routine as suggested by you...
what should i follow any suggestions?

arditarose

rahulmehta08 wrote: »

Thanks for you precious time to reply guys.
@arditarose previously i had a minor back injury which luckily got recovered.
So This is the main reason i fear to add more weights on deadlift.
Now i am lean towards candita linear as @cajuntank suggested or 5/3/1 routine as suggested by you...
what should i follow any suggestions?

Okay, cool just checking. Take your time with that for sure.

cajuntank

I know Wendler addresses a beginner template in his book, but I can't answer to its progression compared to the others mentioned as I never ran it. So someone who has done the beginner 5/3/1 program can answer better on its progression compared to the other beginner programs. I know classically, his progression is fairly slow (as an intermediate to advanced lifter would need). So my advise from there would be, if you are going to do 5/3/1 in any form, buy the book.

foursirius

rahulmehta08 wrote: »

MY 1rm For
Bench is 90kgs(198 lbs)
Squats is 105 kgs(230 lbs)
Deadlift is 80 kgs(177 lbs)
...I am looking for lean muscle...at this point...

What's your weight? Based on these numbers if your not really light then your still in beginner numbers. Id stick with a standard 5x5 like stronglifts or starting strength. No need to be looking at a 5/3/1 at this point.

rahulmehta08

@foursirius thanks for your reply
My current weight is 166lbs(my highest weight was 192lbs a year ago )
so @foursirius you suggested i should look out for stronglife 5x5...how about candita linear program any suggestions??

WeaponXI

What are your goals? Build strength, muscle?...
You need to pick a beginner's program based on your goals and run it for a for a year. If strength is your goal, than try Stonglifts or Starting Strength if building muscle is your goal than pick a beginners bodybuilding program. Get the basics down first, no point in looking at more advanced programs. Right now you are over thinking it, any beginner program is going to give you gains and experience lifting after a year you can reassess.

Horrorfox

WeaponXI wrote: »

What are your goals? Build strength, muscle?...
You need to pick a beginner's program based on your goals and run it for a for a year. If strength is your goal, than try Stonglifts or Starting Strength if building muscle is your goal than pick a beginners bodybuilding program. Get the basics down first, no point in looking at more advanced programs. Right now you are over thinking it, any beginner program is going to give you gains and experience lifting after a year you can reassess.

What @WeaponXI said. Go read the Starting Strength wiki by Mark Rippetoe. Also, this a good reference site for you to use: Black Iron Beast: Starting Strength. You could also buy the book, which goes over forms and other things.

foursirius

I'd start with stronglifts over candito after looking at the two. The simplicity in stronglifts is really nice and you'll be shocked at how much strength you'll get out of it. Similiar to madcows you are squatting 3 times a week but progressing weight faster which is going to help your deadlift. Once you stall out of sl I'd switch to madcow which youll typically be able to ride out for a long time.

Based on the programs you've listed im assuming your looking for strength over bb so if that isn't the case I'd look for a new program over any of these and other people on this forum are far more knowledgeable than i am with this.