Ice Cream Fitness 5x5 - Original Video

Summary

In this detailed video, Jason from Ice-Cream Fitness outlines a beginner-friendly full-body workout routine for novice trainees, designed for those with less than one year of training experience. The program focuses on compound lifts like squats, deadlifts, and bench presses, with accessory exercises for arms, core, and traps. Progressive overload is emphasized to ensure continuous gains, with clear instructions on how to adjust weights and track progress. The routine is simple yet effective, providing novices with a structured approach to building strength and muscle, while gradually increasing intensity over time.

Takeaways

• 😀 Novice trainees should follow a full-body workout routine, alternating between two workouts (A and B) three times a week.
• 😀 Squats, bench press, and barbell rows form the core compound movements of the program, each done for 5 sets of 5 reps.
• 😀 Novices are encouraged to perform squats as a non-negotiable foundational exercise for hypertrophy, except in cases of serious injury or spinal issues.
• 😀 After the heavy compound lifts, accessory exercises like barbell shrugs, skull crushers, and curls are added to target arms and traps.
• 😀 Focus on performing skull crushers with proper shoulder extension to fully activate the long head of the triceps, which is often neglected in bench press.
• 😀 If a trainee cannot perform chin-ups with bodyweight, they should substitute curls to target the biceps.
• 😀 Core exercises like kneeling cable crunches and hyperextensions are included to strengthen the abs and lower back.
• 😀 For workout B, deadlifts are done with one all-out set of 5 reps after squats, followed by a standing press for 5 sets of 5 reps.
• 😀 The progressive overload principle is emphasized: gradually increase weights by 5 pounds for 5-rep sets and 2-3 pounds for 8-rep sets each session.
• 😀 If a trainee fails to complete their sets for two consecutive workouts, they should reduce the weight by 10-15% and gradually ramp it up again.
• 😀 While focusing on compound lifts, the program includes modifications to allow for lighter accessory work (such as close-grip bench presses or dips) based on fatigue levels.

Q & A

What is the target audience for the full-body workout routine?

The routine is specifically designed for novice trainees, defined as those with less than one year of consistent training experience. It is ideal for individuals starting out in weightlifting or those with up to one year of experience.

Why is the routine structured with alternating workouts (A and B)?

The alternating workout structure (A and B) ensures a balanced approach to strength development and allows for adequate recovery between sessions. The exercises in each workout target different muscle groups, helping to avoid overtraining.

What is the significance of the 5x5 scheme in this routine?

The 5x5 scheme is used to build strength and hypertrophy by focusing on compound lifts like squats, bench press, and barbell rows. It provides a solid foundation for novice lifters by allowing them to progressively increase weight while focusing on form.

What if a trainee cannot perform chin-ups in Workout A?

If a trainee cannot do chin-ups, they should replace chin-ups with curls. Chin-ups are only recommended if the trainee can complete at least five reps with proper form. If not, curls provide a safer and more manageable alternative.

Why are skull crushers included in Workout A, and what is the focus during this exercise?

Skull crushers are included to target the long head of the triceps, which is often neglected during compound movements like the bench press. The emphasis is on full range of motion, particularly shoulder extension, to engage the triceps effectively.

How should a novice trainee approach progressive overload in this routine?

A novice should begin by calculating their one-rep max (1RM) and then use 75% of that for 5x5 sets and 65% for 8-rep sets. The goal is to progressively add 5 lbs to each lift during each workout, ensuring gradual strength improvement. If failure occurs, the trainee should reduce the weight by 10-15% and then work back up.

Why is the deadlift performed only once in Workout B, and what is the rationale behind this?

The deadlift is performed only once in Workout B to avoid excessive fatigue of the lower back, which can negatively affect squats and other compound lifts. A single heavy set of deadlifts is sufficient for strength development, as long as proper form is maintained.

What role do accessory exercises, like shrugs and curls, play in this program?

Accessory exercises like shrugs and curls are included to address muscle imbalances, improve specific muscle groups (like traps and biceps), and provide additional volume for overall hypertrophy. These exercises complement the heavy compound lifts and help promote balanced muscle development.

How should a trainee manage core work in this routine?

Core work is integrated through exercises like hyperextensions and kneeling crunches. Hyperextensions strengthen the lower back, while kneeling crunches target the abs. Novices should focus on proper form and gradually increase the difficulty by adjusting the number of reps or adding weight.

Why is it important for novice trainees to avoid picking their own exercises?

Novice trainees often lack the knowledge to make informed decisions about exercise selection. A structured routine with prescribed lifts ensures that they target all necessary muscle groups, build strength safely, and avoid common training mistakes that can lead to injury or lack of progress.