Elliot Hulse's Advanced 5x5 - Thoughts?

Browner

Browner

Well-Known Member
Hi,

I was wondering if any one had seen, tried, or has any thoughts on Eliot Hulse's advanced 5x5 program. Sample program attached.

I'm currently running it for a few cycles to see if I make any strength gains from it.
 

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I don't really like it that much to be honest. I generally don't like DB exercises if your primary goal is raw strength. If the goal is something else, then yeah, DB exercises have their place and some exercises are pretty great with DBs (DB Rows) but I don't like anything where you put a DB over your head, seen two bad accidents with that which is two too many. Some people say that single arm DB presses are good for balance, but I think if you want balance then there are much better ways to get that.

But. All that aside, you will most likely make some strength gains on this. I think there are much better strength programs out there though and I believe that a properly laid out HST program would be superior.
 
Thanks Tot

Its good to get someone elses feedback, and yours is one I certainly respect. Until this week i have been running HST over the last year, and made some really good progress, both in strength and size, so just fancied a bit of a change. My main goal is strength, however I am not a powerlifter or strongman, and I work out purely as a hobby, so it is not essential that I make massive gains in strength, although it is always nice. Im going to stick with it for 3 months, and see what progress I make. I may substitute the DB lunges and DB step ups with Barbell Lunges and Barbell Step ups instead though based on what you have said above.

My current 1 rep maxes are;
Deadlifts : 205kg
Squat: 155kg
OHP: 74kg
Bench: 115kg

I'll test them again in a few months to see how much progress I made on this program.
 
Totentanz how would you adjust HST to develop better strength gains? Since you think a properly laid out HST program would be better.
 
Pretty simple. Skip 15s, add 3s after the 5s and do max singles on the big three the last couple weeks of the cycle. Keep volume a little more conservative and keep load a little closer to the RMs. Don't do unnecessary stuff like curls or tricep kickbacks, choose lift selection with strength gains in mind. I can flesh out an actual program later.
 
So two weeks in 10s, to weeks in 5s, two weeks of 3s, then two weeks of max singles? And keep the increments smaller like 2.5-5 pounds. Sounds interesting.
 
I wouldn't take Hulse's advice on anything. He's strong but the guy has stated multiple times that he values anecdotal experience over empirical evidence, not to mention he peddles all of that "body spirit energy" shit (does paid seminars on it now).
 
Didn't he quit YouTube because of the backlash against him over that spiritual stuff? Maybe it was just hearsay. He had some solid advice from time to time, not all the time, but occasionally.
 
He preached all this "don't care what other people think" stuff and then some of his videos get lambasted by a couple of fitness commentators and he quits Youtube and now does body energy seminars.

Snake-oil salesman if you ask me.
 
He quit because he went from using science to using anecdotes.

I have no beef with someone who has evolved their beliefs, but that doesn't mean that evolution is necessarily positive.

I don't think he did it for money - he'll be making less of it doing what he is doing now.
 
Totentanz said:
Pretty simple. Skip 15s, add 3s after the 5s and do max singles on the big three the last couple weeks of the cycle. Keep volume a little more conservative and keep load a little closer to the RMs. Don't do unnecessary stuff like curls or tricep kickbacks, choose lift selection with strength gains in mind. I can flesh out an actual program later.
Click to expand...

That would be awesome if you could. My goal this year is quite a simple one. Deadlift 500 pounds, Squat 400 pounds and Bench 300 Pounds. If always trained for Hypertrophy, but this year I wanted to see how strong I can get.

My current 1 Rep Maxes are;
Deadlift - 460 lbs
Squat - 350 lbs
Bench - 260 lbs
 
Jester said:
He quit because he went from using science to using anecdotes.

I have no beef with someone who has evolved their beliefs, but that doesn't mean that evolution is necessarily positive.

I don't think he did it for money - he'll be making less of it doing what he is doing now.
Click to expand...

Oh, I don't think he did it for the money. He probably makes less considering his Youtube monetization (of course that may have not ended as people still watch his videos...don't know Youtube's policy on inactivity from partners), but at the same time, straying from an open forum like Youtube gets rid of dissenting voices.

The main problem I have with him is his marketing of bioenergetic analysis as a way to treat people's depression and anxiety. Sure, just believing that something will provide relief is a strong placebo, but then he's "rainmaking" people
 
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Totentanz said:
Pretty simple. Skip 15s, add 3s after the 5s and do max singles on the big three the last couple weeks of the cycle. Keep volume a little more conservative and keep load a little closer to the RMs. Don't do unnecessary stuff like curls or tricep kickbacks, choose lift selection with strength gains in mind. I can flesh out an actual program later.
Click to expand...

I am going to continue this Eliot Hulse 5x5 until the end of the first cycle, as I don't like switching programs, however I have penciled out the following program based on your points above;

Day 1 (Mon)
Bench
Military Press
Lat Pull Down
Close Grip Bench

Day 2 (Tue)
Squat
Front Squat
SLDL
Barbel Step Ups

Day 3 (Thur)
Deadlift
Incline Bench
BOR
Military Press

Day 4 (Fri)
Front Squat
Leg Press
SLDL
Barbel Step Ups

The reps and sets I would run would be;
Main lifts - Bench/Squat/Front Squat/Incline Bench/Military Press/Deadlift;
  • Weeks 1 -2 - 5x5 (Starting with 80% of 1RM)
  • Weeks 3 - 5 - 5x3 (Starting with 85% of 1RM)
  • Weeks 6-7 - 5x2 (Starting with 90% of 1RM)
  • Week 8 - 5x1 (Push for new 1RM's)
Assistance - Lat Pull Down/SLDL/BB Step Ups/Leg Press;
  • Weeks 1 - 2 - 2x12
  • Weeks 3-5 - 2x10
  • Weeks 6-8 3x6
Would be interested to know your thoughts, my aim for this program is purely for strength, and to get the 1RM of the "Big 3" up. Also if you feel this is a good layout, I would run for a number of cycles.

Cheers
 
Browner,

If you allow me a question ...if your goal is purely strength why don't you do a DUP program? There are studies supporting undulating periodization as being superior to linear programs. And it's less boring...
 
leonardopm said:
If you allow me a question ...if your goal is purely strength why don't you do a DUP program? There are studies supporting undulating periodization as being superior to linear programs. And it's less boring...
Click to expand...

I've heard similarly. I think there was a post on here not to long ago but is it possible to combine HST with DUP? The constant progression in weight in an HST program seems to run against DUP.
 
leonardopm said:
Browner,

If you allow me a question ...if your goal is purely strength why don't you do a DUP program? There are studies supporting undulating periodization as being superior to linear programs. And it's less boring...
Click to expand...

Thanks for the suggestion, although what is a DUP program? Do you have an example of one? Thanks
 
Thanks to everyone for their input, really appreciate that. I am almost finished the Eliot Hulse 5x5 4 week cycle, I posted above, and it has left my CNS fried. I am going to take a week off (SD if you will) and have a think what program to go for next, whether it be HST, DUP, 5x5 or Wendler. I am leaning towards a Wendler 5/3/1 or DUP program. But what ever I choose, I will stick with for the next 6 months.
 
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