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wedge
01-17-07, 4:37 pm
I've always wanted to get the animal perspective on this workout. I belong to another lifting forum and this workout seems to be all the rage. It basically involves a 5 rep max for basic movements, bench, squat, deads, etc. Your supposed to do a whole body workout three times a week.
It works like a variation of HIT.
I've tried it for a bit, but it bored me. Seemed to simplistic, like I was just following some new fad. I did gain some new strength, but it feels like I was just doing the bare minimum during the workout.
So I ask for your thoughts. Is this workout the new fad and will die out soon, once something new comes along? Or am I not giving it the proper respect it deserves?
Thanks for your input.

Eric
01-17-07, 4:47 pm
Yo!

Man that seems like something a stongman would do. If you are interested in being a good bodybuilder you should include the three exercises, but then some more detailed exercises, like laterals for shoulers and leg extensions for quads. I think you should train with a rep range from 6-12. Use a split program and train trough the body in one week.

anselmo
01-17-07, 5:04 pm
I'm doing that program and it's great for strength, but yes I agree it is really boring. I do a lot of assistance exercises with this program to hit areas that the core exercises miss. It's really good for a begginer to start out and gain a lot of strength before trying a split program. I think a lot of intermediate to advanced people use it too if they want to try something different or focus more on strength.

Big Jawn
01-17-07, 5:26 pm
...they get boring.

5X5
Korte's 3X3
Everyones fav 8X3 sets

Many programs like Kortes' have much more to them then the title implies, keep your routines interesting. Trust me results never get boring!

Targac21
03-12-07, 7:03 pm
What do you guys think of it for strength + size? I haven't ever lifted for strength before and Was wondering if you guys think i should consider trying it.

Check out my training log.

Kiwi129
03-12-07, 7:12 pm
Support it 100%. I've had my compound movements (bench, squat, deadlift, row, military) in the 4 x 6 and 5 x 5 rotations for about two months now and the strength and size keep coming. Add in some 2-3 x 8-10 movements for each of the bodyparts and you're all set.

moreiron
03-12-07, 7:28 pm
5x5 is the best program for mass deadlift squat and bench ive gained enormous width in my back from deads try it after 2 months u will love it

Targac21
03-12-07, 9:27 pm
The websites i found are damn to informative for the time i have right now and i was wondering if you guys had any logs or anything that i could follow and just use my weight that i can handle.


thanks fellas

focused
03-12-07, 10:28 pm
I added some good weight to all my lifts with this. with the 5x5 i used 80% of my 1RM. and if the 5th set got up with no need for a spot, throw another nickel on each side for the next time you work that lift.

ironshaolin
03-12-07, 11:06 pm
Yeah its pretty basic and straight forward, I used 5x5 to finally break that 225 lbs bench. Basically, go like this. 1st set-warmup 5 reps. 2nd set-heavier warmup 5 reps. Then do the weight you wanna go for for 3 sets of 5 reps. If you do all 5 reps for all 3 sets, next week go heavier. If you don't, say 5,4,4, or 5,5,4 then stay at that weight until you can do 3 sets of 5. Just make sure you keep a log so you can track your progress. I was taking PUMP at the time of my 5x5 routine, and i literally put weight on the bar every week. Here's a rundown of what the deadlift looked like for the month.
Week 1
135x5
225x5
315x5(3 sets)
week 2
135x5
225x5
325x5(3 sets)
week 3
135x5
225x5
335 x5(3 sets)
You get the idea. My dead is now up to 365 for 5 reps, so yeah I recommend it.

stumblin54
03-12-07, 11:38 pm
5x5s give me strength but never too much mass. Just how I work though I guess because I've talked to a lot of guys who've gained some quality mass while on it. Peace.

Stumblin

Targac21
03-13-07, 2:28 am
Thanks fellas,
Was wondering whats a decent time rang to give this a try. Might try after my rest/recovery from spring break.

I was thinking like 6-8 weeks.

twlgt
03-13-07, 4:53 am
If someone has a nice complete 5x5 routine that you thought worked well, it would be nice if you posted it here.

J D R
03-13-07, 2:25 pm
i was stuck on a plateu and wasnt seeing the gains i wanted to see in strength so i switched to the 5x5 method and gained 10 lbs on my bench in one month...i thought it worked great u should try it

ironshaolin
03-13-07, 2:42 pm
If someone has a nice complete 5x5 routine that you thought worked well, it would be nice if you posted it here.

When I was working 5x5 I did it like this. It was more of a strength training than mass gaining, but I figure the stronger you are the bigger you'll be. Also I don't see the point to having big muscles if they aren't ridiculously strong. But I did this it was a 3-day a week program, allowing for mucho rest and recovery.
Day 1- pull
Pullups- as many sets as it takes to get to 30. Once you can get 30 in 2-3 sets, do 35. then 40, etc.
BB rows-5x5
Deads-5x5
BB shrugs-5x5
BB curls-5x5
Abs- pick 1 weighted excersise and do 4-5 sets.
Day 2- rest
Day 3- push
BB bench press-5x5
BB incline press-5x5
BB shoulder press(standing or seated)-5x5
Close grip bench or dips-5x5
abs-hanging leg raise 4-5 sets
Day 4- rest
Day 5- legs
(5 min warmup on bike)
Squat-5x5
Power Clean-5x5
Leg curl-5x5
Calf raise-5x5
1 weighted ab movement for low reps, 4-5 sets

That was my routine. I did that for 2 months, and now I've moved back to higher reps, but the weight I'm handling is much heavier than before.

Kiwi129
03-13-07, 4:08 pm
I can personally tell you that in the two months I've been doing 4 x 6 and 5 x 5 sets my 5-6 rep max has gone from 120 lbs. to 140 lbs. I love what it's done for me so far.

mcbeast
03-16-07, 9:55 am
this past week i started up deadlifting after a long layoff..2 months actually,and i had only been dl'ing for 2.5 months prior

so heres my game plan..to bust my ass and be at @ 500 1-3 rm by june.
this week

5x135
5x225
5x315
5x325
5x335

next week,10 pds add each
5x135
5x225
5x325
5x335
5x345
again,if this week goes well ill up again(prob will)
5x135
5x225
5x335
5x345
5x355

you all get my point..im gna keep addin dimes to each set every week,if i feel form slacking ill drop it to nickels a side..but no matter what,some increase every week,my lower back responds well to deadlifts.i also plan a lot heavy ab work,and ill get 2 sessions in with just rack deadlifts...
any comment guys?

twlgt
03-19-07, 5:04 am
this past week i started up deadlifting after a long layoff..2 months actually,and i had only been dl'ing for 2.5 months prior

so heres my game plan..to bust my ass and be at @ 500 1-3 rm by june.
this week

5x135
5x225
5x315
5x325
5x335

next week,10 pds add each
5x135
5x225
5x325
5x335
5x345
again,if this week goes well ill up again(prob will)
5x135
5x225
5x335
5x345
5x355

you all get my point..im gna keep addin dimes to each set every week,if i feel form slacking ill drop it to nickels a side..but no matter what,some increase every week,my lower back responds well to deadlifts.i also plan a lot heavy ab work,and ill get 2 sessions in with just rack deadlifts...
any comment guys?

Looks good. I also like to do it that way. Always adding weight and be sure to wright it down somewhere so i don't forget from time to time. You'll just keep getting stronger this way! Well ofc you gotta make sure you'll get enough food and rest, otherwise the results wont show up. But we all know that, don't we... Good luck!

mcbeast
03-19-07, 7:51 am
greeat bro,its great to have ppl who are all for me doing this n supporting me..my "friends" think im juss gna hurt myself..ill fuckin show those weakmindeed fuckers....the negativity gettin to me..im gna start usin that in the gym more..

thank you all for ur support..ill keep my numbers updated

thr33
03-28-07, 10:04 pm
what kind of weight are you supposed to use for it? like 85% of your max?

mcbeast
03-28-07, 10:06 pm
sumthng like that...i personally increased every set..
example..
135x5
225x5
345x5
365x5
375x5

worked amazing..pulling new pr's every week

thr33
03-28-07, 10:12 pm
so say i have a 405 squat max id do something like:
225 x 5
315 x 5
345 x 5
375 x 5
395 x 5

Hoaxy
03-28-07, 10:16 pm
Or you can do somethin like...

365 x 5
365 x 5
365 x 5
365 x 5
365 x 5

Then up it the next week.

370 x 5
370 x 5
370 x 5
370 x 5
370 x 5

mcbeast
03-28-07, 11:14 pm
yeah sumthn like that..i up 10 pds each of the last three sets every week

Maccabee
03-28-07, 11:16 pm
Or you can do somethin like...

365 x 5
365 x 5
365 x 5
365 x 5
365 x 5

Then up it the next week.

370 x 5
370 x 5
370 x 5
370 x 5
370 x 5

I did that for deads, and then the following week I did 315 for 8 reps and I never did that without a belt before.

focused
03-28-07, 11:18 pm
do whatever works for you bro, things work for different for others. so just try it out, see whatcha like the best. you gotta solve this so called "problem" to help you achieve your goals. lift hard.

Matoltsy85
03-29-07, 7:20 am
Is this type of work out for strength or mass?

Enforcer25
03-29-07, 3:27 pm
Good post on 5x5, I'm currently following the methods described by Ironshaolin. I've been told the 5x5 is better for mass than while cutting. I'm currently using it while I cut, you will gain strength also.

http://forum.animalpak.com/showthread.php?t=3998&highlight=5x5

Suleiman
03-29-07, 3:47 pm
what does 5x5 primarly do is it for mass, strenght,power???????????????

mcbeast
03-29-07, 5:56 pm
strength/power n i think some mass..or better yet,makin the muscles denser..

JUGGERNAUT
03-29-07, 6:03 pm
5x5 is great and keeps you more focused then higher reps. I have always come out stronger after doing that when I hit plateaus

The Wrecker
08-10-07, 10:59 am
I would like any and all the information anyone can give me on this program. I would like to know about exercises, reps, sets, % of max used on each set.
If their is a good web site just for the sytle of training please pass it on. Thanks

daninarmy
01-06-08, 6:46 pm
I am 2 weeks into a 5x5 program for me its working very well. My question is has anybody else done one and what did you think good or bad?

gflash77
01-06-08, 7:34 pm
I had good results from it, but make sure to change routine after 6-12 weeks (however long you do a routine for). I found my body got too well adjusted to it, so watch out for that.

Littlefry
01-06-08, 8:59 pm
yea i did a 5x5 routine for 6 weeks and loved it great strenght and mass increases but i felt my body was getting used to it like gflash said so i decided to switch things up for 8 weeks and use another mass program, but in the end yes 5x5 is a solid program

Brick By Brick
01-06-08, 11:52 pm
I started my powerlifting ambition with a Bill Starr 5x5 program in September 2007 and did that for about 8 weeks. I really liked it and consistently made gains with it. I'll go back to it this year at some point.

daninarmy
01-11-08, 1:02 am
good i will give it my all glad to see it works

king1
01-17-08, 12:33 am
Im doing bill star's advanced 5x5. Great program. Im doing 3x3 with 90% of my deadlift (no straps or belt) and its almost easy. Im on week 5 and am in the deloading phase. I also put my max in week 3 like its says, but upped it 2.5%

Deadlift
01-17-08, 12:35 am
Thats what I'm on now, 5x5. I've done it before and loved it, good strength gains as well as putting on size. Make sure you get some rest. I usually alternate so I'll switch out of it in a couple of weeks, hit another scheme up, then maybe go back to it, all depends. Good luck with it man, its a solid split.

The Underdog
02-25-08, 4:19 pm
I'm getting ready to get back in the gym as well as starting a cut. It was recommended to me by a friend to look into some 5x5 workouts to help to maintain size and strength (he claimed I'll gain some this way as well) while cutting. What are your opinion of these?

Dozer86
02-25-08, 4:21 pm
I'm getting ready to get back in the gym as well as starting a cut. It was recommended to me by a friend to look into some 5x5 workouts to help to maintain size and strength (he claimed I'll gain some this way as well) while cutting. What are your opinion of these?

well bro key word "cutting" i push between 10-12 reps for a more ripped rigorous work out to bulk or if I dont have to much time in the gym maybe 6 reps... 5X5 seems ok for larger muscle groups chest and back but as for legs I would push a little more... if u are trying to gain size 5X5 or 4X6 would be pretty good I would say

brandonA
02-25-08, 4:24 pm
5x5 is a great program at any time..you are supposed to expect some strenght loss during a cut, but I feel that if you have you diet in check you can minimze any loss that may occur. When I started Powerlifting I used a 5x5 on squats and deads and a 3x3 on bench (benched 2 days a week)...it is a solid program, about as old school as it gets...

-B

Riesjs
02-25-08, 4:35 pm
5x5 rocks, did it for awhile on all of my major lifts, worked wonders. Dont know about on a cut tho

sanga
02-25-08, 4:39 pm
Although the 5x5 routine is an excellent strength building system, it won`t make you cut, no routine will, diets where its at.

DreamZero
02-25-08, 4:47 pm
5x5 did wonders for me on big exercices, i.e. deads, squats, bench press, hang clean, power clean, weighted chins.. Crazy strength gains and great size gains. Tho ONLY doin 5x5 would kill me in 30 minutes.. I usualy start with 1 or 2 exercices 5x5, then more isolated exercices @ 3x8, 3x10, 3x15.. keep messing it up and LISTEN TO YOUR BODY.

king1
03-04-08, 12:15 am
I just finished up Bill Starr's advanced 5x5 program and wanted to share the results.
beginning End
Deadlift 385x1 405 3x3 (havent tested yet)
Full squat 275x1 315x3
Bench 250x1 275x1 realtively easy (failed at 295)
Body weight 188 198

The program was 9 weeks long, I was tired all the time, and was sick part way through. It was pretty high volume and i was probly overtrained but the results speak for themselves. I highly recommend the program, and will probly do it again. Just seach google and youll find it. I also trained the powerclean and military press, but havent tested since the Sheiko program im doing next doesnt use them. They improved significantly throughout the program as well. At the beginning the weights are pretty easy, and you do them so many times your form willl be spot on by the end. Towards the end nearly every rep is hard, but they all go up. I put my maxes in at 2.5% more than they were, and it wasnt a problem.

Matoltsy85
03-04-08, 1:18 am
Question on the 5x5 routine...

Are you supposed to struggle with the last rep on each set? Is that like a dropset routine???

say i do my first set 175 x 5
if i struggle to get the 5 up on the first set, i drop the weight to something i can struggle to get the 5th one up on the 2nd set and etc...

jeff00z28
03-04-08, 2:11 am
i always just try to predict the biggest weight i can get through for all the sets. If ur not sure i don't see a problem w/ adjustment

king1
03-05-08, 12:53 am
Its a little mroe complicated. On mondays you do 5x5 with the same weight, on fridays you do 5x5 ramping up to a top set of 5 (for squats). The rep schemes are swithced for bench and power cleans. You use your current 5 rm in week 3, and weeks 2 and 1 are working up to that. On wednesdays deadlift and military press its 5x5 with the same weight. At week 4 you add a given percent to weeks 3 weights. At week 5 you swithc it all to 3x3 and dont add weight. and then weeks 6,7,8,9 are structured like weeks 1,2,3,4 but with your current 3 rm. Thats pretty much the program. I know theres a lot of 5x5 programs out there, but apparently bill starr started it, and this is that advanced version. I cant really comment on other variations of the program.

IRONJT
04-22-08, 10:46 pm
i LOVE doing 5x5 but i ONLY do it for specific exercises...such as the bench press, squat, military press, and deadlift....bc in these lifts i want to try and increase my strength...all my other exercises are for mass so i stick with 4 sets in the 6-12 rep range

joelast
04-23-08, 9:49 am
i LOVE doing 5x5 but i ONLY do it for specific exercises...such as the bench press, squat, military press, and deadlift....bc in these lifts i want to try and increase my strength...all my other exercises are for mass so i stick with 4 sets in the 6-12 rep range

I do some similar shit to IRONJT, you blow your muscles out pretty well hitting them heavy with the 5x5 then finish up with some sets aimed at hypertrophy with sets of 12-8. seems to be working for me.

MartyMcfly
04-23-08, 10:59 am
5X5 is incredible. keep it up for as long as you're gaining strength. there is no need to switch if you keep gaining. i did it for a year and a half, and it has improved my bodybuilding phenominally. try doing power cleans. everything strengt wise will go up.

Meat
04-23-08, 1:05 pm
5X5 is incredible. keep it up for as long as you're gaining strength. there is no need to switch if you keep gaining. i did it for a year and a half, and it has improved my bodybuilding phenominally. try doing power cleans. everything strengt wise will go up.

exactly...everybody seems to be so gun-ho on switching programs just because...especially with the 5x5...its based on making progress over time and constantly hitting new PR's...so switching out the program just because you feel like it would defeat the whole purpose...stop overanalyzing shit and get to work...stick to the program as its laid out until you stop making gains...the faster you learn this the better bodybuilder you will become

Enforcer
04-23-08, 1:09 pm
I am 2 weeks into a 5x5 program for me its working very well. My question is has anybody else done one and what did you think good or bad?

I really only do 5x5 for deads. I feel it gives me the most out of my workout.

dannynb
04-23-08, 1:35 pm
I toss it in the mix from time to time and have made good gains from it in the past....as stated before about changing routines....is no need to change as long as progress is being made.

bigla2004
04-23-08, 8:43 pm
5x5 was one of the first programs I used to develop strength levels and form on the foundation lifts. Great program IMO, keep up the good work

dominate77
04-23-08, 8:57 pm
just looking at them it looks like it starts off way too easy. I have one from Joeskopec.com and the first week, the final set is 2 pounds above what i normally warm up with. wheres the one you guys have been doing?

DEADn
05-04-08, 12:40 pm
Does anyone do the 5x5 routine? I have been out of the game for a few minutes. College started stressing me out and I could not focus myself on my weightlifting. I really have not done much since I went to the Feb ABC in Lakeland. One photo of me there in all read.

Anyway, I had been doing dc style stuff but I think I want go the 5x5 way or at least look at it. Want and need to get stronger but I do not want to do powerlifting. I do not want the bloated look while being strong if you know what I mean?

All I have found to print out so far was a basic training primer but it really does not show the routine. I do not want to spend alot of time on here trying to find it. I just need a direct link somewhere to find it.

T o m m Y
05-04-08, 12:44 pm
Does anyone do the 5x5 routine? I have been out of the game for a few minutes. College started stressing me out and I could not focus myself on my weightlifting. I really have not done much since I went to the Feb ABC in Lakeland. One photo of me there in all read.

Anyway, I had been doing dc style stuff but I think I want go the 5x5 way or at least look at it. Want and need to get stronger but I do not want to do powerlifting. I do not want the bloated look while being strong if you know what I mean?

All I have found to print out so far was a basic training primer but it really does not show the routine. I do not want to spend alot of time on here trying to find it. I just need a direct link somewhere to find it.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Here you go bro..

Scroll down to the bottom you will see it...

DEADn
05-04-08, 7:53 pm
This is what I was looking for but it also goes beyond with something I did not expect. The boxes to plug in your numbers. Very good. In my reading I was not sure what exactly a person was supposed to lift as far as exercises. So much reading it all became babble to me. This helps break it down.

daninarmy
05-04-08, 8:56 pm
I do the same workout and I love it it really works

I just started a few weeks ago I have been posting my workout on "the Quest" do a search and you will find it


Think Big

Hercules
05-04-08, 9:00 pm
DEADn,
Let me know if you need a training partner for a session or two. As long as you're going deep on those squats.... ;)

DEADn
05-05-08, 3:26 pm
Hey Hercules,

You know, I think having a partner, at least from time to time would be a help with me. I mean. judging from the last time at the ABC I learned the technique of going below parallel. Now I do not even use the mark on my half rack anymore. I pretty know what it feels like to go below parallel and I go.

My problem will be fitting the time in during the week. My hours are weirded out. What days and hours to you usually workout? I usually do evenings and by that usually after 6pm. Though, Tuesdays and Thursday I am (trying) to take another computer class. juggling that with work.

DEADn
05-05-08, 3:30 pm
I will check your post out. I did a light workout yesterday since it has been a while since I hit the weights. I did the pyramid style which I really do not care for with some exs. I did incline bench 130lbs, 150lbs, 170lbs, 190lbs. 2 sets of flat db presses of 12 reps
3 sets of skullcrushers from 50-70lbs for about 10 reps. Did some extreme stretching. I do not feel that aching soreness today. I feel more of a burning sore.

atrain11b
05-12-08, 10:44 am
After being out of the gym for 30 days, I am coming back in hard. I have 6 months ahead of me that I would like to bulk HARD with, and possibly continue to bulk through the winter. I have been hearing about the results of 5x5 programs such as Bill Starrs, and Rippetoes.

What are your veiws on these types of programs? Have you had success with something along these lines.

I currently do anything from 20reps-8reps. It all depends on the exercise. Average is 12-8 reps. I have been told that I am in my hypertrophy state to often, and need to lower the reps, and up the weight to maximize my size.

I also plan to add m-stak to my bulk sup stak soon.



*Mods, I feel this might be a repost, yet all I could find in searchs was individuals 5x5 information such as journeys etc. I appologize if I force you to do more work by moving this thread.

Littlefry
05-12-08, 1:05 pm
well atrain 5x5 programs are great to use when bulking most of my bulking programs involve 5x5 in some way or form. Although rippes is more set towards a beginer so depending on how long you have been workingout Bill's program at the intermediate level might be more suited towards your goals. I also have a great hybrid 5x5 program that I found in soem forms created by a vetran bodybuilder that works great and i can set you up with it if you like, with this program is where I made my most gains, so jsut let me know if you;d liek me to send it to you via pm

atrain11b
05-12-08, 1:21 pm
Littlefry, that would be awesome if you could hook me up with that program.

I used Rips, just as an example, but I can see how it would benifit a true beginner.

Littlefry
05-12-08, 3:06 pm
atrain ill send it to you via pm

Littlefry
05-12-08, 3:24 pm
All right here it is fellow animals, the exact 5x5 program that I used for a good 2.5-3 months during my winter bulk and kept making gains throughout those 3 months. Here it is basic as can be but works due to certian reasons. I'll explain a little here.

For the main 5x5 exercises they are the basic tried and true compound exercise for the main muscle groups, these are done at maximum effort that you can bust out for 5 reps. On the 5x5 exercises try to increase the weight by 5 pounds every 1-2 weeks, this means adding a 2.5 plate to each side of the bar every 1-2 weeks depending on the indvidual. Next is all the 3x8 exercises these are still kept as compound barbell or dumbell exercises these are done for 3 sets of 8 reps to near failure on the 8 rep. It is a 3 days split becuase I was on time constraints with work and university, but I found this split to be very effective on time I was in the gym for no longer then 60mins per training session, unless I tossed abs in here and there.

From my schooling (in univesity to get kineseology degree, and fitness consultant/personal trainder certs) this split made sense to me because the 5x5 trains heavy for strenght, then when you go to the 3x8 you muscle hit still a lower rep range after being pre fatigued from the 5x5 and you muscle fibers adjust differntly. If you have any futher question about the routine feel free to ask in this thread and I will answer to the best of my knowledge.

Day 1 Chest/Biís

o Flat bench 5 sets of 5 reps
o Incline dumbell bench 3 sets of 8 reps (or barbell bench)
o Incline flyes 3 sets of 8 reps

o Standing barbell curls 5 sets of 5 reps
o Incline dumbell curls 3 sets of 8 reps
o Preacher curls 3 sets of 8 reps

Day 2 Back/Triís

o Deads 5 sets of 5 reps
o Chins 3 sets of 8 reps
o Db rows 3 sets of 8 reps

o Close grip bench 5x5
o Weighted dips 3 sets of 8 reps
o Skull crushers 3 sets of 8 reps

Day 3 Legs/Shoulders

o Squats 5 sets of 5 reps
o Leg Extensions 3 sets of 8 reps
o Leg curls 3 sets of 8 reps
o Seated calve raises 5 sets of 12 reps

o Military press 5 sets of 5 reps
o Side laterals 3 sets of 8 reps
o Bent over laterals 3 sets of 8 reps

davidr
05-12-08, 3:27 pm
After being out of the gym for 30 days, I am coming back in hard. I have 6 months ahead of me that I would like to bulk HARD with, and possibly continue to bulk through the winter. I have been hearing about the results of 5x5 programs such as Bill Starrs, and Rippetoes.

What are your veiws on these types of programs? Have you had success with something along these lines.

I currently do anything from 20reps-8reps. It all depends on the exercise. Average is 12-8 reps. I have been told that I am in my hypertrophy state to often, and need to lower the reps, and up the weight to maximize my size.

I also plan to add m-stak to my bulk sup stak soon.



*Mods, I feel this might be a repost, yet all I could find in searchs was individuals 5x5 information such as journeys etc. I appologize if I force you to do more work by moving this thread.

bill starr's 5x5 is amazing i used it to get all my lisfts up 40 lbs in 3 months. the first month you do less weight to get rest then for two months straight i increased 5 lbs a wk on my exercises. When i started it i did 185 5 times on bench then after two months i was at 225 5 times. deff give it a try

atrain11b
05-12-08, 3:34 pm
Thanks for the info, Little as I look at this I do have a few questions, but will have to hit you up on them later, I am crunched for time, and want to make the questions as detailed as possible.

But real quick: I think I will try this, and I like the fact that it is exactly how I train now almost, IE Chest/Bis, I have learned I perform better when these are trained together

Like I said will hit you up with more detailed questions later. Thanks again.

NickSP
05-12-08, 3:42 pm
1 rep, 5 reps, 10 reps, 30 reps....they're all "worth it." Your best bet is to give your body as many reasons to grow as possible...as many different stimuli to adapt to as possible.

Littlefry
05-12-08, 3:50 pm
yea feel free to ask any question atrain. At first when i started training I would train back+bi's and chest+tri's I made gains but then after reading a little I decided to go with back+tri's and chest+tri's after switching it up like this my arms really started to grow, I think before I was fatiguing to early then couldnt push them as hard as i wanted.

atrain11b
05-12-08, 3:51 pm
Day 1 Chest/Biís

o Flat bench 5 sets of 5 reps
o Incline dumbell bench 3 sets of 8 reps (or barbell bench)
o Incline flyes 3 sets of 8 reps

o Standing barbell curls 5 sets of 5 reps
o Incline dumbell curls 3 sets of 8 reps
o Preacher curls 3 sets of 8 reps

Day 2 Back/Triís

o Deads 5 sets of 5 reps
o Chins 3 sets of 8 reps
o Db rows 3 sets of 8 reps

o Close grip bench 5x5
o Weighted dips 3 sets of 8 reps
o Skull crushers 3 sets of 8 reps

Day 3 Legs/Shoulders

o Squats 5 sets of 5 reps
o Leg Extensions 3 sets of 8 reps
o Leg curls 3 sets of 8 reps
o Seated calve raises 5 sets of 12 reps

o Military press 5 sets of 5 reps
o Side laterals 3 sets of 8 reps
o Bent over laterals 3 sets of 8 reps

First off thanks again for the info.

Secondly I apologize if these questions are confusing, or seem kinda redundant, or extreme beginner like. Its just I have always done things pretty much the same way, yet experimenting on the side. I think I know what my body needs, yet want to see if other things will make it react differently.

Ok day 1 is rather self explanatory, just 2 questions on the Barbell bench Can I use Smith for this, would like to go heavy as possible, yet No spotter worries me, and I am way to conservative without a spotter, or can I go with dumbbells here?

As for day 2, once again self explanatory, however there are 3 things I am working on that are missing. Barbell Rows, Pullups, and Lat pulldowns. I was doing Lat pulldowns to improve the pullups, however, I feel I can improve pullups by doing pullups. I was thinking that I would do Bodyweight pullups prior to the Deads as a back warmup, and Barbell rows after deads with 5x5. What is your opinion on this.

Day 3: I have been using Leg Extensions before squats to warmup quads, I donít think it would hurt to do them first with the 3x8. I just know I do better squatting if I do leg extensions first. How do you feel about this?

Also how would you warm up for each set, one light set prior to all the heavy sets. IE: Squats, if I was aiming to do 225x5 would a warmup set of 135x10 be sufficient, or does this not matter, just warmup till you feel warm.

As for the split, this feels like it would be fine, 2 days off between Legs/Back. Just checking:

Sun: 1
Mon: Off
Tues: 2
Weds: Off
Thurs: Off
Fri: 3
Sat: Off

Littlefry
05-12-08, 4:49 pm
First off thanks again for the info.

Secondly I apologize if these questions are confusing, or seem kinda redundant, or extreme beginner like. Its just I have always done things pretty much the same way, yet experimenting on the side. I think I know what my body needs, yet want to see if other things will make it react differently.

Ok day 1 is rather self explanatory, just 2 questions on the Barbell bench Can I use Smith for this, would like to go heavy as possible, yet No spotter worries me, and I am way to conservative without a spotter, or can I go with dumbbells here?

As for day 2, once again self explanatory, however there are 3 things I am working on that are missing. Barbell Rows, Pullups, and Lat pulldowns. I was doing Lat pulldowns to improve the pullups, however, I feel I can improve pullups by doing pullups. I was thinking that I would do Bodyweight pullups prior to the Deads as a back warmup, and Barbell rows after deads with 5x5. What is your opinion on this.

Day 3: I have been using Leg Extensions before squats to warmup quads, I donít think it would hurt to do them first with the 3x8. I just know I do better squatting if I do leg extensions first. How do you feel about this?

Also how would you warm up for each set, one light set prior to all the heavy sets. IE: Squats, if I was aiming to do 225x5 would a warmup set of 135x10 be sufficient, or does this not matter, just warmup till you feel warm.

As for the split, this feels like it would be fine, 2 days off between Legs/Back. Just checking:

Sun: 1
Mon: Off
Tues: 2
Weds: Off
Thurs: Off
Fri: 3
Sat: Off


Ok for the first question I would say not to use a smith machine, or dumbells. Just stick with the basic barbell bench it is one of the best compound movements out there, and I personally feel that using a smith machine takes away something. So in my opinion go with the flat barbell bench press becuase it will be more benifical to you, and if you need a spotter just ask around iam sure someone is willing to help. On a side note I ahte spotters to so I jsut push as hard as my personal limits allow.

For the second question, it says chin-ups in the workout I provided, I meant for that to be pull-up just an error on my part. As you get better from bodyweight, start adding a 5,10,15 and so on pounds Dumbell between you legs when perfroming the pull-up. As far as barbell rows being added on back day your already doing 5x5 deads, 3x8 pull-ups and 3x8 Dumbell rows, so the dumbell rows shoudl be suffiecnt enough, I see no need to add in Barbell rows, although you could subistute barbell rows for dumbell rows since the are both essentially the same movement, its up to you.

For the third question I always warm up on the bike for 10-15 mins before each workout, and for leg day this should be more then enough to warm up the quads. If you did 3x8 leg extensions before squats my fear would be you wouldnt perform at maximum intensity during the squats since they are the 5x5 exercise. Also before any of the 5x5 exercise peform 1-2 warm-up sets before starting into the 5x5.

As for the split that is fine, you can even make it a 4 or 5 day split depending on how much time you have availble to train, the three day split was set up like that because I had time constrainst but set it up however you wish.

If you have any other questions feel free to ask

Sir J-Werk
05-12-08, 5:34 pm
1 rep, 5 reps, 10 reps, 30 reps....they're all "worth it." Your best bet is to give your body as many reasons to grow as possible...as many different stimuli to adapt to as possible.

I agree.... if you feel like doing high reps then do them.... if youi feel like low reps do low reps.... weight is relative to those things of course but if you follow your gut you'll have a more productive w/o. Don't get caught up in the numbers 'cause then you'll be spending too much time thinking of what to do instead of doing it. Good luck.

Littlefry
05-12-08, 11:20 pm
As j-werk stated I only use a program like this for 8 weeks or so. I dont always suggest the use of the same program, but if you seeing gains from a program and not platueing on lifts then go ahead and "milk" the program for all its worth

jayanticoli
08-14-08, 8:21 am
Who on here has tried it and how were the results??... I recently made a buddy at my gym and we were discussing going into an 8 week stint of eating like mad men and doing a 5x5 split to pack on some size and power....with mild cardio to keep the rest in check......lemme know your thoughts fellas

camp
08-14-08, 10:54 am
i talked to a older guy at my gym reccomended the same thing he told me a month of m/w/f 5x5 with some secondary movements till failure gave him solid 8 lb

davidr
08-14-08, 10:56 am
Works well madcows 5x5 if your intermediate

js71474
08-14-08, 11:07 am
Here is a link:http://stronglifts.com/bill-starrs-strength-training-program-the-big-three/
There are alot of brothers here that have used this type of training and I am going to be using it in the near future, I know from reading the journeys that alot have had outstanding results with it.

Cstlfx
08-14-08, 11:09 am
I've been using 5x5 for a little while. My strength has increased really well, but an injury prevented me from getting its full potential. I'm back to it, but starting low again.

I'd say go for it. 8 weeks isnt very long, its a good way to try it out and see if your body responds. I like it because its a good workout, but at the end of the 5 sets you still have plenty of energy to go really heavy.

jarhead316
08-14-08, 11:50 am
Do you have to do it in that method. For example, monday, wed, friday with the heavy medium light thing? What if I do chest on Fridays...can I just do the 5x5 method for bench, and 5x5 for squat and so forth?

Littlefry
08-14-08, 11:59 am
Its a great workout, I recommend 5x5 intermediate by bill star/madcow for anyone looking to add some solid strenght and mass to their frame. I've currently been running it for 11 weeks and have great results, the increase on my bench,squat, and row have been great. You have to follow the routine to a "T", its set up a certian way becuase it works, and deviating from the original design of the program takes away from certain aspect provied by the routine to aid in strenght gains. You can check out my journey for an outline of the program, and drop me any question you have about it.

js71474
08-14-08, 2:25 pm
Its a great workout, I recommend 5x5 intermediate by bill star/madcow for anyone looking to add some solid strenght and mass to their frame. I've currently been running it for 11 weeks and have great results, the increase on my bench,squat, and row have been great. You have to follow the routine to a "T", its set up a certian way becuase it works, and deviating from the original design of the program takes away from certain aspect provied by the routine to aid in strenght gains. You can check out my journey for an outline of the program, and drop me any question you have about it.I knew you would jump on this one L! Jayanticoli, look at Littlefrys journey bro, he has had amazing results with this routine, and knows it inside and out!

Littlefry
08-14-08, 3:00 pm
Ha I saw the thread title and was posting before I even read the question.

Vinny G
08-14-08, 3:02 pm
Who on here has tried it and how were the results??... I recently made a buddy at my gym and we were discussing going into an 8 week stint of eating like mad men and doing a 5x5 split to pack on some size and power....with mild cardio to keep the rest in check......lemme know your thoughts fellas

i never heard of this....

shizz702
08-14-08, 10:01 pm
Its a great workout, I recommend 5x5 intermediate by bill star/madcow for anyone looking to add some solid strenght and mass to their frame. I've currently been running it for 11 weeks and have great results, the increase on my bench,squat, and row have been great. You have to follow the routine to a "T", its set up a certian way becuase it works, and deviating from the original design of the program takes away from certain aspect provied by the routine to aid in strenght gains. You can check out my journey for an outline of the program, and drop me any question you have about it.

Listen to this guy, his journey backs up his words!

The original 5x5 and madcow variation are excellent programs. I've never done one personally but have always trained in a similar fashion, heavy compound movements, high intensity low volume, and have had great results.

The 5x5's are always 3 days a week. You can do them mon/wed/fri (those are the days I train) or tue/thu/sat or whatver non consecutive 3 days work for you.

If you have been doing bodybuilding splits for a while I highly recommend giving a 5x5 a go. It will break up monotony and definitely give you some good strength gains, which will of course also give you some extra mass gains.

airborneIRON
08-14-08, 11:07 pm
i've been doin the 5x5 for a couple weeks now and i can feel the pain in my muscles much more during and after the workout.

Littlefry
08-15-08, 4:33 pm
airborne that pain you are feeling will supside in a few weeks. For the first couple of weeks you will feel some muscle soreness and slight discomfort, this is due to your muscle fibers adjusting to benching, squatting, and rowing 3x a week.

arab910
09-09-08, 12:01 pm
bill starr's 5x5 is amazing i used it to get all my lisfts up 40 lbs in 3 months. the first month you do less weight to get rest then for two months straight i increased 5 lbs a wk on my exercises. When i started it i did 185 5 times on bench then after two months i was at 225 5 times. deff give it a try

for his program, though, on fridays, the final set of 1X8, what weight do you use in relation to the previous 1X3 and 4X5?

Littlefry
09-09-08, 12:06 pm
on fridays for the final set of 8 reps you use the wieght from your 3rd set and perfrom 8 reps with it.

shizz702
09-09-08, 12:22 pm
Read this:http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

mritter3
09-09-08, 12:35 pm
5x5 is great especially for bulking, i currently am doing 5x5 with the test explosion stack and so far so good, just make sure to take in enough calories especially on mstak, and get plenty of rest and you will def. grow

Littlefry
09-09-08, 9:15 pm
Read this:http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

^ read it over twice if not three times.

Jonisocool
09-10-08, 11:51 am
^ read it over twice if not three times.

Ha I remember this. That excell template was MONEY! Good program.

Sho
09-11-08, 12:40 pm
K so i really dig all that is the 5x5.

So far this is what i have been doing, just wondering if its adequate or if i should change it up.

Day 1 - Squat/ Clean and Press/ Nosebreakers/ Dips/ BBcurls/ Single Hammer Curls.

Day 2 - Deads/ Bent over Rows/ WideGrip Pullups/ Bench(changed from Incline to Flat, and BB to DB every other Workout)/ DB Flys(incline/Flat mixup)/ Crossovers 2sets -failure.

all exercises are 5x5 (except the crossovers) increasing the weight by 5lbs every week.
and i usually get these routines in 2 times each per week with about 3 days off..

Hows it look to you guys? any advise?

mritter3
09-11-08, 1:21 pm
hows come you don't do any shoulders or any other legs, it looks alright and if you are getting results than keep it up, i have never seen a routine like this before, but whatever works.

BryanSmash!
09-11-08, 2:08 pm
If you are continuing to get results from your current routine, dont change it.

Littlefry
09-11-08, 3:20 pm
Read through this entire site atleast twice http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm it will give you all the 5x5 knowledge you need. 5x5 usually involves squatting, benching 3x a week , and either rowing or deadlift 2x a week ramping up to your top set of 5RM, but like the others said if your current routine is working dont change it.

Sho
09-11-08, 5:47 pm
That's what i was wondering. Should i add more leg exercises? I also forgot to mention i got shrugs after the clean n press.

From this routine my legs aren't usually as sore as they used to be from doing an entire leg day once a week... but i believe Im seeing better improvements because of the weight constantly being increased. But just from the cleans and press my shoulders are effin sore all week long. i don't think i need to add any others, maybe mix it up to a DB press on some odd days..

It does seem to be working for me, but since I've got on this program my appetite has increased like 20% or so.. and i find it brings a new psychological aspect to my life, i feel like I'm training harder thus i wanna eat Big and Live big... I dunno, I dig it regardless..

shizz702
09-11-08, 6:19 pm
Bro just read the link Fry gave you and apply it. It has all the information you need to do a successful, proven, 5x5 program. Don't change anything on it, do it as is.

WeeMan
09-11-08, 6:38 pm
hows come you don't do any shoulders or any other legs, it looks alright and if you are getting results than keep it up, i have never seen a routine like this before, but whatever works.

clean and press will blast his shoulders.

diggs433
09-17-08, 5:05 pm
i just started 5x5 last week. i do squats, bench and rows on Monday. Squats, incline, and deads on Wednesday. and squats, bench and rows on Friday. I also throw in a few sets of pull ups, dips, decline crunches, and hypers. do you think i would be over training if i also went Tuesday and Thursday and hit bi's, tri's and forearms? and maybe sum calves? what you guys think?

Littlefry
09-17-08, 6:43 pm
Diggs dont F**k with the program period. On for 3Rm days there assistance: barbell curls, and tricep extensions there is no need to add more to the program it works as is perfectly.

diggs433
09-17-08, 11:15 pm
k sounds good. thats all i needed to hear. thanks

Littlefry
09-19-08, 5:13 pm
No problem if you have any other questions regarding 5x5 feel free to ask at anytime.

daninarmy
11-23-08, 2:21 am
On 5X5 they say 3 sets of situps wt on one day and 3 sets anther day but they dont give out how many reps is it to failure?













/

theharjmann
11-23-08, 11:43 am
i think by that they mean that you should just work up your core to warm it up for the big compound lifts.

ive never seen situps in a proper 5x5 workout.

I may be wrong though...

Peace

scals
11-23-08, 1:57 pm
i think by that they mean that you should just work up your core to warm it up for the big compound lifts.

ive never seen situps in a proper 5x5 workout.

I may be wrong though...

Peace

I would assume the same thing. Never seen them in a routine.

Littlefry
11-23-08, 10:45 pm
they are in bill starrs/madcows intermediate 5x5 routines. They suggest to do them at the end of your workout as to not push your core to hard doing sit-ups before your compound lifts such as squat, row, and bench. It says to failure but personally I'd only go to the 10-12 range with weight. You core will be getting hit indrictly doing the above compound movements.

daninarmy
11-24-08, 12:39 am
Thanks I have been doing them 10-12 reps.


Thanks

Binney08
01-06-09, 11:58 am
Maybe I missed it in the reading... But do you do warmup sets prior to the 5 sets of 5? Or are the first couple sets considered the warmup?
2ndly what're some alternatives to weighted hypers since we don't have the apparatus to do hypers at my gym

prowrestler
01-06-09, 1:26 pm
Maybe I missed it in the reading... But do you do warmup sets prior to the 5 sets of 5? Or are the first couple sets considered the warmup?
2ndly what're some alternatives to weighted hypers since we don't have the apparatus to do hypers at my gym

- do a full body warm up, then do 2 light warm up sets before 5x5

-stiff leg deadlifts

shizz702
01-06-09, 1:33 pm
Depending on your starting weight I think a warm up with just the bar would be fine cause the first couple of sets should be very light compared to your top set.

If you can't do the hypers you could throw in some light stiff leg deads, or some light good mornings, or you could just do nothing at all as they aren't really all that important anyway. The main thing is the big 3 exercises you're working and consistently getting stronger on them.

Littlefry
01-06-09, 1:53 pm
Maybe I missed it in the reading... But do you do warmup sets prior to the 5 sets of 5? Or are the first couple sets considered the warmup?
2ndly what're some alternatives to weighted hypers since we don't have the apparatus to do hypers at my gym

You can do a light 10-12minute warm-up on a bike or treadmill at a moderate pace, jsut to get the blood flowing before jumping into your sets. Prior to the 5x5 there is no need to do any warm-up, other than as shizz has stated 1 set with just the bar to get the feel of the exercise and make sure your form is proper. When doing 5x5 your working up to your top set of 5RM, so in essence the first 1-4 sets are a warm-up to your top set, but still all considerd working sets at the same time.

Since you dont have an apparatus to perfrom hypers at your gym I would say the best and most effective alternative would be goodmornings, done with a light weight for the same amount of sets/reps that are recommended for the hypers.

Littlefry

Barker
01-07-09, 10:27 pm
Reg Park and some other proponents of the 5x5 method suggest doing the first 2 sets of 5 as warm ups adding weight each time and then doing 3x5 with a constant weight.

V
01-11-09, 10:43 am
I've noticed that if you use Madcow's .xls document to calculate your weights, the first set will always be low enough to be considered warming up.

As always, don't modify the program and don't put unneeded stress on your body.

redskin 344
01-11-09, 2:55 pm
I thought 5x5 meant you slowly progress by adding weight to the last set which is the heaviest and you do it to failure.

so its like

10RMx5 9RMx5 8RMx5 7RMx5 then 5RMx5

simpleguy
01-11-09, 3:03 pm
I thought 5x5 meant you slowly progress by adding weight to the last set which is the heaviest and you do it to failure.

so its like

10RMx5 9RMx5 8RMx5 7RMx5 then 5RMx5

there are countless variations of the 5x5 and this is one of them

Littlefry
01-11-09, 6:24 pm
I've noticed that if you use Madcow's .xls document to calculate your weights, the first set will always be low enough to be considered warming up.

As always, don't modify the program and don't put unneeded stress on your body.

This document will set up the numbers for you, of course they wont be pefectly round, but you can round up or down to the nearest 5 pounds.

Binney08
01-14-09, 6:05 pm
tried good mornings. felt alright ill try stiff leg deads next.
well i finished my first week of 5x5. and it went good. 2nd week first day was yesterday. now i couldnt hit the 5th rep of the 5th set of the bench. and i think its because when i bench i really use alot of my shoulders (particularly right, because of the way my torso is). and also in previous training ive noticed that shoulders mostly (chest/tris to an extent too. so basically my pushing muscles) tends to take a while longer to recuperate compared to my legs and back.. which just happens to be my stronger body parts.
so im wondering if itd be ok to take out the military/incline exercise of the 2nd day of the week even tho the guy says not to mess with the routine. just do the mon/fri for chest. and like i guess add in inclines on one day or something?

shizz702
01-14-09, 6:10 pm
so im wondering if itd be ok to take out the military/incline exercise of the 2nd day of the week even tho the guy says not to mess with the routine. just do the mon/fri for chest. and like i guess add in inclines on one day or something?


No, you need to hit the military presses. By doing those you will prevent injuries and imbalances in the shoulder girdle. The military press has so much beneficial carry over, there's absolutely no reason not to do it.

Binney08
01-14-09, 6:26 pm
you sure it wouldnt hinder my progress on chest? cause ive always needed nearly a full week for my shoulders to heal.

and i know standing oh press is very good. but would it be a good idea to switch to seated press based on the following, or is it insignificant and i am overthinking it?
basically my bones are all lopsided. shoulders up/down leaning forward/back, curved spine, etcetc. so when i do standing OH press my spine leans to the right, my arms compensate by leaning the opposite way.
\ \
/
imagine those are my two arms and spine lol. because of this, i cant push equally no matter how hard i try just because of the way my bones are. and if i straighten my spine, then i topple over with that weight overhead cause over the years this is how my body has become (from whatever stresses that may be /born with it). no chiro till summer when i go home.

shizz702
01-14-09, 6:32 pm
you sure it wouldnt hinder my progress on chest? cause ive always needed nearly a full week for my shoulders to heal.

and i know standing oh press is very good. but would it be a good idea to switch to seated press based on the following, or is it insignificant and i am overthinking it?
basically my bones are all lopsided. shoulders up/down leaning forward/back, curved spine, etcetc. so when i do standing OH press my spine leans to the right, my arms compensate by leaning the opposite way.
\ \
/
imagine those are my two arms and spine lol. because of this, i cant push equally no matter how hard i try just because of the way my bones are. and if i straighten my spine, then i topple over with that weight overhead cause over the years this is how my body has become (from whatever stresses that may be /born with it). no chiro till summer when i go home.


hmmm, I don't know, if the standing press cause you any kind of pain, or you can't do it properly for body stucture reasons, do the seated press than. But bottom line you need a vertical press to balance out your shoulders. If you only bench you will develop imbalances in your shoulders and that can lead to potential injuries as the bench only works the front delts, and the standing or seated press works the entire shoulder girdle.

redskin 344
01-14-09, 8:47 pm
You gotta work the delts as they are one of the biggest and strongest upperbody muscles.

mark
01-14-09, 11:00 pm
- Stretch

- See a chiro

- Stretch

- Drop your maxes for all upper body movements by 20lbs, recalculate maxes, and pick up with where ever your at

- Stretch and see a chiro

- Do some foam roller work

supermoshi
01-19-09, 4:50 am
can someone give me a crash course on the 5x5 program.

i wanna try this out and see if it works.

tnx brothers

sanga
01-19-09, 7:43 am
Try using the search button, there are plenty of posts on this training.

mritter3
01-19-09, 8:13 am
man there has to be hundreds of posts on this website, just pick out about 4 exercises per body part and lift heavy weights for 5x5. Just make sure your eating enough calories while doing this routine and you'll see some good results, used it many of times myself..

js71474
01-19-09, 9:36 am
Here is the link to it and I highly recommend reading the whole thing, it won't take long and you will greatly benefit from it. The routine is towards the bottom.
http://startingstrength.wikia.com/wiki/FAQ

MedicJBoy
02-26-09, 7:26 pm
I have been looking into different splits and have always done the 3 sets and 8 reps but never saw to much growth. This last month I tried 5 sets 5 reps and have seen growth both in the mirror and on the weight I'm lifting. It has been about 5 weeks that I have been doing this and gaining 2Lbs a week but is this a beginner technique or will this give me only small gains? should I switch to the 3x8? or is there something else I should try? thanks

rocky36
02-26-09, 7:44 pm
To start with you never seen much growth because you did the same amount of reps and sets day in and day out. When you changed it up you started to grow again. Thats the key, switch up yuor routine every time never do the same exact thing twice in a row, your body will get use to it and stop growing. You have to shock them into growing.

Try all rep and set ranges, 3x3, 5x5, 3x10, 4x10, 3x12, etc
If your trying to get stronger then low reps would be good, if you want to be bigger in size then go with the 10-12 range, if you want both then do both or a number in the middle like 8. just dont do the same amount every week and you should keep growing (assuming your diet is where it should be)

hope that helps

theharjmann
02-27-09, 4:07 am
I have been looking into different splits and have always done the 3 sets and 8 reps but never saw to much growth. This last month I tried 5 sets 5 reps and have seen growth both in the mirror and on the weight I'm lifting. It has been about 5 weeks that I have been doing this and gaining 2Lbs a week but is this a beginner technique or will this give me only small gains? should I switch to the 3x8? or is there something else I should try? thanks

Reg Park, a big strong bastard trained with 5x5.

5x5 is good..i did it a while back and made some good gains.....quite taxing on the joints though i found...in fact its is FUCKING taxing on the joints!

fatbackgoal
02-27-09, 7:22 am
I was doing 5x5 before I hurt my leg (playing soccer) and when I switched to my current routine I saw strength and size gains. I think it is a nice program for a base then switch up for something different. I will probably go back to it once my leg is okay.

Binney08
02-27-09, 9:22 am
Reg Park, a big strong bastard trained with 5x5.

5x5 is good..i did it a while back and made some good gains.....quite taxing on the joints though i found...in fact its is FUCKING taxing on the joints!

yea i made good gains too in a short period. agree on the joint thing, my knees and sometimes shoulder/elbow joints always killed

jonschmid
02-28-09, 1:56 am
Just keep switchin it up bro.
5X5 are awesome for stregth and size but are extriemly taxing. I agree with the other posters, in that just change it up consistently. any heavey rep/set range is best for your type2 fibers but keep them guessing in order to get any size and stregth. If you stay on a certain rep/set range for too long you wont see any progress.....good luck.

ironshaolin
02-28-09, 3:58 pm
5x5 is a great program for beginner/intermediate. You can definately milk it until your bench is around 275 and your squat/deadlift gets up to around 350-400, then you might need something more advanced.

Follow the 5x5 routine as follows, and when you start flatlining switch to a 3x3 straight. Google madcow 5x5, thats the best template to use for this.

ScottyS
02-28-09, 6:51 pm
I have been doing 5x5 for the past 3 months and the gains are outstanding! I am very happy but believe like anything else in weightlifting you need to change it up every so often. Just my $.02

Littlefry
03-02-09, 11:11 pm
I have used bill starrs 5x5 routine while bulking for the last 2 years, and it has produced results each time, I beleive I have ran a total of 4 cycles of it at aprx 12 weeks per cycle. I agree though it does get taxing on the joints especially when your are squatting around the 400lb range, the whole body takes a beating.

Semprini
03-03-09, 5:52 pm
Looking over Bill's 5x5 workout Im getting a little confused. If its only 3 workouts each day with not so many sets, it seems like I one would be in and out of the gym in 30 minutes. I want to start this but I just want to make sure I fully understand it. Should I continue to do my normal warmup before getting into each workout? Should I stick to only those 3/4 workouts per day, or can I add in others to focus on tris, bis and any others?

fenix237
03-04-09, 9:54 am
i would say do a thorough warm-up, but do not add anything into this routine. it's a routine for a reason, and has worked very well for a lot of people. there is no reason too add or change anything. follow it to the letter and it will not disappoint...

Giant Killer
03-04-09, 10:48 am
I think 5x5 is great for gaining some strength to then periodize & utilize in a traditional hypertrophy split, but standing alone, I'm not sure that it would be superior in terms of muscular gains from a bodybuilding perspective.

Semprini
03-04-09, 1:33 pm
I think 5x5 is great for gaining some strength to then periodize & utilize in a traditional hypertrophy split, but standing alone, I'm not sure that it would be superior in terms of muscular gains from a bodybuilding perspective.

Talkin bout something like this?



Day 1-Upper power
Day 2- Lower Power
Day 3- off/cardio
Day 4- Chest and arms hypertrophy
Day 5- Legs hypertrophy
Day 6- Shoulders and back hypertrophy
Day 7- off/cardio


Just so Im understanding correctly; days 1 and 2 do a 5x5, and 4-6 do a 3x10/12?

Please excuse my retardedness to the subject matter

Tron
03-04-09, 5:27 pm
If you're seeing gains, stick with it. Don't mess with a good thing that your body is responding to. Eat eat eat, and sleep, sleep, sleep. We know you'll train hard.

Semprini
03-04-09, 6:42 pm
Ive been doing basically the same routine for the past 8 weeks. I change a few things here and there. Im due for a complete redoing of my routine. Im just trying the find the best for me.

Tron
03-04-09, 8:48 pm
Ive been doing basically the same routine for the past 8 weeks. I change a few things here and there. Im due for a complete redoing of my routine. Im just trying the find the best for me.

8 weeks is nothing... I've gone for 6 months without changing things... If it's not feeling stagnat you're fine... Like you said just change a few things here or there and you're fine. Now if it is feeling stagnant like you are just going through the motions... then for sure change it up, bro.

Giant Killer
03-05-09, 10:15 am
Talkin bout something like this?


Well, I'm not a fan of mixing up schemes within a week. I was more thinking like 5x5 for 8-10 weeks, then hypertrophy split for 8-10 weeks, and so on...

But shit, that one you posted up might work great...that's the thing, everybody's response is individualized.

Semprini
03-05-09, 6:15 pm
Well, I'm not a fan of mixing up schemes within a week. I was more thinking like 5x5 for 8-10 weeks, then hypertrophy split for 8-10 weeks, and so on...

But shit, that one you posted up might work great...that's the thing, everybody's response is individualized.

Well I havent actually changed mt current routine yet. Im looking to start with a fresh one next week. Im just trying to pick whats best for me. My concern with the 5x5 is arms. My chest is already large in comparison to the rest of my body, especially my pathetic arms. Im afraid my chest will blow up more on the 5x5 with out giving much emphasis to my arms. Ive been shocking the shit out of my arms for the past 6-7 weeks and I am seeing gains, they just havent caught up. Maybe I should resort to Greg Valentino for some advise... jk jk

Littlefry
03-07-09, 1:28 pm
Well I havent actually changed mt current routine yet. Im looking to start with a fresh one next week. Im just trying to pick whats best for me. My concern with the 5x5 is arms. My chest is already large in comparison to the rest of my body, especially my pathetic arms. Im afraid my chest will blow up more on the 5x5 with out giving much emphasis to my arms. Ive been shocking the shit out of my arms for the past 6-7 weeks and I am seeing gains, they just havent caught up. Maybe I should resort to Greg Valentino for some advise... jk jk

Believe me the 5x5 does work your arms substantially. If your using Bill starrs intermediate 5x5 which I would reccomend in your case you have 3 assistance exercises which are barbell curls, tricep pushdowns, and dip once a week. The other days during the week you will be being and rowing 3x a week, so you will be indirectly hitting your bi's and tri's 3x a week just using more compound movements to do so. Dont be worried about them laggin behind trust me the first couple of weeks on the program your whole body will be sore including your arms.

Shifty
03-14-09, 5:59 am
I am now at the end of my 1st cycle on Pak-Pump-M-Stak and Torrent.(Got to Say Wot a Combo).Great advice given on the site yet again.

I am about to Start my new cycle on Monday and i was looking at 5x5 for 3 Months also with Pak-Pump-Test and Torrent Post Work Out.(Plenty of Food)

Here's the question for all who have done 5x5.

I train 4 times a week doing 2 body parts per session.After reading so much about 5x5 a lot of the comments refer to whole body work outs, or can you just do the 2 body parts under the 5x5 work-out.I am looking for a cahnge in my routine and to gain strenght and bulk.

Keep Banging.

Shifty
03-14-09, 8:11 am
After searching the site which i should have done from the start i have just found all the the details on the 5x5.

machineman
03-14-09, 8:28 am
good luck on the 5X5....something I may hit up in the not too distant future....

CDUB23
03-14-09, 11:30 am
I actually just started the 5x5 2 weeks ago. It seems to start out kind of slow because you are working your way up to your max, but I know my core is a great deal stronger and I am already starting to gain some mass. It seems perfect for bulking.

Semprini
03-19-09, 1:04 pm
I started my 5x5 this week. Im still pretty sore from Mondays workout. Should I still continue with the schedule even though Im still sore? I dont want to over work anything if it hasnt had time to recover.

I like this routine. It works a hell of a lot more than I had anticipated just by looking at it on paper.

Littlefry
03-20-09, 12:02 am
Yes, continue with the workouts as planned. For the first two weeks or so you will be a bit sore than your body will become acostom to squatting and benching 3x a week.

Semprini
03-20-09, 10:09 am
Yes, continue with the workouts as planned. For the first two weeks or so you will be a bit sore than your body will become acostom to squatting and benching 3x a week.

I actually got impatient waiting for an answer yesterday and just went. Since the Wednesday schedule is a bit lighter I didnt have any problems at all. Actually it seemed to give me a bit of a stretch for those already sore muscles. I feel GREAT today. Cant wait to get in there tomorrow.

Alk
03-20-09, 10:56 am
I actually got impatient waiting for an answer yesterday and just went. Since the Wednesday schedule is a bit lighter I didnt have any problems at all. Actually it seemed to give me a bit of a stretch for those already sore muscles. I feel GREAT today. Cant wait to get in there tomorrow.

Nice man, glad you ended up going anyways.

CDUB23
03-20-09, 11:02 am
I am about to complete week 3 of my 5x5.

I hit a plateau a few weeks back at around 195 pounds...So I threw in an extra meal or so a day and started the 5x5 intermediate. So far it has been working well for me, as I am up to 202 and feel very strong. I substituted box squats for regulars as well. The only two issues I have had, is that I have not been doing cardio with the 5x5, so I am starting to develop a bit too much fat around the stomach, and my knees do not feel so great. But it is worth it. Next week I am going to start doing cardio on the tues/thurs off days.

Semprini
03-20-09, 2:41 pm
I am more sore now, after a couple hours of snowboarding, than I was earlier from doing squats and deads yesterday... I'm starting to feel like an animal, lol.

Littlefry
03-20-09, 9:21 pm
You can do cardio while on 5x5, I would only recommend mabey 12-15mins of like cardio 2-3x a week.

Semprini
03-21-09, 1:35 pm
You can do cardio while on 5x5, I would only recommend mabey 12-15mins of like cardio 2-3x a week.

Would you recommend a slow paced or an intense cardio? Ive been considering adding cardio into my routine starting in week four. With all of this extra eating Ive been noticing my BF increasing. I gain weight quick in my lower section around my 'love handle' area. I want to try and control it a bit. I do want to add mass but I dont want to look like a fat slob doing it.

Littlefry
03-21-09, 10:18 pm
More of a light cardio slow paced. Depends on hwo you feel though

redskin 344
04-29-09, 10:55 pm
1) For 5x5, do you do the same weight throughout all 5 sets or are the first 2 sets warmup.

2) Is it okay to do 5x5 2 times a week for the same exercise?

3) If my main goal is strength, can I use 1 big exercise per workout instead of 10 different movements?


Thanks

Littlefry
04-29-09, 11:42 pm
1) For 5x5, do you do the same weight throughout all 5 sets or are the first 2 sets warmup.

2) Is it okay to do 5x5 2 times a week for the same exercise?

3) If my main goal is strength, can I use 1 big exercise per workout instead of 10 different movements?


Thanks


1. Depending if for using Bill' starts method of 5x5 which would be 5 sets ramped up to your top set of 5 reps, or Reg Rarks 5x5 method which is 2 warm-up sets of 5 reps followed by 3 stabalizer sets of 5RM.

2. Yes many 5x5 programs incorperate this type of scheme, most done 3x a week for the same exercises such as bench and squat.

3. YES, thats what 5x5 programs are built around

I suggest that you read over madcows entire website regarding 5x5 more than once. After reading it over a couple times you should have a firm grasp of how it should be set-up for a complete 12 week cycle. Here is the website if you still have question after reading it over feel free to pm me and ask away. http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

cyingling
04-30-09, 9:46 pm
1. Depending if for using Bill' starts method of 5x5 which would be 5 sets ramped up to your top set of 5 reps, or Reg Rarks 5x5 method which is 2 warm-up sets of 5 reps followed by 3 stabalizer sets of 5RM.

2. Yes many 5x5 programs incorperate this type of scheme, most done 3x a week for the same exercises such as bench and squat.

3. YES, thats what 5x5 programs are built around

I suggest that you read over madcows entire website regarding 5x5 more than once. After reading it over a couple times you should have a firm grasp of how it should be set-up for a complete 12 week cycle. Here is the website if you still have question after reading it over feel free to pm me and ask away. http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

exactly.. and there is a excel spreadsheet out there that'll break everything down for ya..

Littlefry
04-30-09, 9:58 pm
exactly.. and there is a excel spreadsheet out there that'll break everything down for ya..

Yea the spreadsheet really does help alot. Also read read and read over madcows website it really helps as well.

Glory
05-02-09, 5:43 pm
Does this method for strength gains work for every body part?

Sho
05-03-09, 3:43 am
i find it does if u go heavy and u keep adding tiny increments of weight each session.

EBO13
05-07-09, 6:08 pm
i just started doin 5x5 on flat bench and incline(unless thats too much) and im curious how much weight i should go up each week or should i at all? i finally got 225x5x5 on flat and 205x5x5 on incline last tuesday and im curious what i should do next week? should i stick with the same weight or try 230 and 210?

Iron58
05-07-09, 8:10 pm
Check this out:

http://www.davedraper.com/bench-press-routine.pdf

Nice 4-week repeating cycle. Try bumping the 1RM you use by 5lb every month.

Jwnelsn1
05-07-09, 11:04 pm
brother,

lot of my buddies are doing 5x5...haven't tried it myself though...they say once they hit their "goal 5x5" for an exercise they'll increase 2.5-5 pounds on each side of the bar..just depends on how well you actually got the 225 for 5x5 ya know

Littlefry
05-07-09, 11:59 pm
Try using madcows intermediate 5x5. It allows you to make weekly increase of 5 pounds each week. Although at first you have to start 30 pounds below your actual 5RM in order to not platue to quickly.

t_mh
05-08-09, 12:21 am
I'm not very meticulous about it, like a lot of these guys are, but I was right around where you were when I started 5x5 on flat bench and saw really surprising results. As long as you have a spotter and can go through the sets with failure on the last one, I think it's good to raise it 5 lbs every bench day. I was really surprised how, when I wasn't used to repping anymore than 225, adding in increments of 5 lbs every week was VERY possible. I made some serious gains. They say failing on the 3rd or 4th rep of the last set and having a partner help you through it is best, so increase the weight by increments that keeps that happening.

EBO13
05-08-09, 12:41 am
every set with 225 was hard but suprisingly not as hard as i thought. i was able to get each rep and each set up without a spotter. on the last set i got a guy to stand beind me just in case but i got each rep up... i think im ready for 230 but i just wanted to get yalls opinions on it... thanks fellas

t_mh
05-08-09, 12:54 am
Yeah definitely move it up. This is just where I was at a couple months ago and was really happy with the progress.

t_mh
05-09-09, 10:16 pm
Hey guys, I was wondering what the best 5x5 workouts are. I had been doing 5x5's on bench but not sticking to a program and it makes me too complacent. I need a serious program to stick to and can't find one on the forum.

My main goal is to crack 300 on the bench. I was making steady progress this year but was set back with a broken thumb, a rough sickness and then another broken finger a couple months later (I'm a rugby player...). So I'm hovering a bit over 275 right now (the last time I maxed was two or three months ago and since then I can do 255 x 5 pretty decently-- so I'm assuming it's crept up).

Anyway, help is appreciated. Any tips or just point me to a good program.

Thanks.

Sphinx
05-09-09, 10:46 pm
Hey guys, I was wondering what the best 5x5 workouts are. I had been doing 5x5's on bench but not sticking to a program and it makes me too complacent. I need a serious program to stick to and can't find one on the forum.

My main goal is to crack 300 on the bench. I was making steady progress this year but was set back with a broken thumb, a rough sickness and then another broken finger a couple months later (I'm a rugby player...). So I'm hovering a bit over 275 right now (the last time I maxed was two or three months ago and since then I can do 255 x 5 pretty decently-- so I'm assuming it's crept up).

Anyway, help is appreciated. Any tips or just point me to a good program.

Thanks.

Your probably gonna hear this a lot, but the best thing to do is just to not worry about finding a 'serious program', just... lift!

Try something for a month or two, see how you get along, and then switch it up. I was in the same boat as you when I first started training, I kept searching for some 'special' program. In the end, I realized there were none. The best tactic in terms of results from programs I think is to switch them up to create that muscle confusion, I found the most results and changes happen between switching programs and its also when my lifts increased.

J Wong
05-09-09, 10:47 pm
5x5 isn't just doing 5 sets of 5 on a bench... it's an actual program...

http://us.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

t_mh
05-09-09, 11:08 pm
Yeah that was a dumb thing to say. I've done 5x5 programs before. I meant I had been doing 5 sets of 5 on bench and moving it up and it was working out.

ronald1919
05-24-09, 5:18 pm
I am looking for strength and mass. Finally recovered from some nagging injuries (minor shoulder and knee pain) and I am ready to up my big 3. Been training mainly with a BB'ing split, always pyramiding and doing burnout sets. I want a simple easy to follow strength program to go along my bulk diet. I am 6', 215 pounds, 12-15% bf, my stats are in my sig.

Littlefry
05-24-09, 5:36 pm
Since your stats are realtively high, I suggest you skip rippetoes and go with bill stars 5x5 linear version. Here is a simple calculator where you can plug in your maxes and it will set up the entire 12 week cycle of 5x5 for you. Follow that and you should be set. After the 12 - week cycle do a 3-4 week deload, and than again you may jump into anther 12 - week cycle if you desire.

ronald1919
05-24-09, 5:52 pm
Yea Rippetoe looks for beginners.
Are you talking about the madcow 5x5 ? this one here: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Please give me that calculator because all those percentages are making me dizzy.

shizz702
05-24-09, 6:34 pm
Yea you're beyond Rippetoe's,

just set up your 5x5 cycle here: http://www.vicjg.com/aspx/madcowint.aspx

All you simply have to do is just follow that.

ronald1919
05-24-09, 6:52 pm
thx man looks good.
what is the tonnage cutoff ??
and do you suggest I do cleans ( I have never done them) or rows ??

Littlefry
05-24-09, 10:24 pm
I suggest barbell rows to start you can encorprate cleans later. You can choose either and underhand or overhand row, I prefer underhand myself because it allows me to move a bit heavier wieght and works in biceps as well.

shizz702
05-24-09, 10:36 pm
I'm honestly not sure what the tonnage cut off is for, but I wouldn't worry about it.

And I would do the rows since you've never done cleans before. Cleans are a technical lift, and really aren't necessary if you aren't training for sport.

Robin
06-27-09, 12:29 pm
Hi animals, I've been wondering if, any of you could link me a high intensity 5x5 program. that runs over a month. and would get me in great explosive power shape.

Thanks Rob

shizz702
06-27-09, 12:30 pm
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Set up your cycle here: http://www.vicjg.com/aspx/madcowint.aspx

Robin
06-27-09, 12:36 pm
Thanks Shizz, just what I was looking for,.

btw do any of you know if joe franco have made a GVT program?

Littlefry
06-27-09, 1:00 pm
ha beat me to it shizz

Vaze_06
06-27-09, 1:05 pm
ha beat me to it shizz

x3.. that crap is the best!! esp for lazy people.. like me... lol just need to get my ass to the gym and lift

strivin for more
07-19-09, 11:17 am
ok well ive looked into the program, and i know im gonna get like flamed out of my mind for this, but id like to replace the bent over BB rows. i cant do them without hurting my back. and if i switch it up so it doesnt hurt, i dont feel them really in my lats. is there anything i can replace this with at all?

t_mh
07-19-09, 12:24 pm
I suppose you could replace them with DB rows, but this sounds like a form problem.

Chase "BIG COUNTRY" Browning
07-19-09, 12:54 pm
T-bar rows. With the bar set-up in the corner, using BB rows form(if your gym has the wide grip attachment for the bar). Try that.

Muscleguy93
07-19-09, 1:27 pm
maybe try using a belt bro? but yea if it hurts do t bar rows.

Littlefry
07-19-09, 5:12 pm
Id personally say they are not-replacable. But, if you wanted to Id say T-bar rows would be your best bet.

strivin for more
07-19-09, 8:01 pm
Id personally say they are not-replacable. But, if you wanted to Id say T-bar rows would be your best bet.

ok. will the non-machine kind work? like the kind i just put the bar into the corner? im just afraid of keeping it controlled. we dont have the kind where you can lean over into it and get supported so you dont cheat.

shizz702
07-19-09, 8:21 pm
Barbell rows are actually a replacement from power cleans from the original 5x5, so the standard thing to do is power cleans if you can't row.

Personally if both are non optional I'd opt for one arm db rows. They are going to be the least taxing on your lower back.

Mizzarler
07-19-09, 8:36 pm
It took me a while to get the form down, you just gotta play around with it. I do sort of a yates row whenever I do em, it feels the most natural to me. Do you wear a belt?

Littlefry
07-19-09, 9:24 pm
Barbell rows are actually a replacement from power cleans from the original 5x5, so the standard thing to do is power cleans if you can't row.

Personally if both are non optional I'd opt for one arm db rows. They are going to be the least taxing on your lower back.

If he has lower back pains it wouldnt be wise to do power cleans, he would be better off doing some type of row. The power clean can be a tought exercise to get the form down perfect, and if not it is real taxing on the lower back and erector spinea muscles of the back region.

shizz702
07-19-09, 9:53 pm
If he has lower back pains it wouldnt be wise to do power cleans, he would be better off doing some type of row. The power clean can be a tought exercise to get the form down perfect, and if not it is real taxing on the lower back and erector spinea muscles of the back region.

Agreed.

Which is why I think one arm db rows would be his best bet.

Littlefry
07-20-09, 11:29 pm
Yea, but I still would pick T-bar rows over Dumbell Rows just because there more of a compound movement and you could make the gradual 5lbs increase easier every week than with dumbbells. With dumbells you would go to rowing 80lbsx5 to 100lbx5 in two weeks. I can just see someone stall out faster when using dumbells which is why they wouldnt work as a good subsitute in a 5x5 program. But, they are great for overall back growth they jsut dont fit well into a program such as this.

Glory
08-11-09, 10:17 pm
I'm just startin' up on this method and I'm wondering if you do 5X5 for every exercise you do? I'd do that but probably more reps when I do abs? Thanks bros.

MVP
08-11-09, 10:29 pm
Depends on your level of experience, something like the Texas Method and / or Bill Starr 5X5 would be optimal.

I do 5X5 for squats, benches and deadlifts and 3X10 for everything else with the exception of when I go on a high rep routine. Meaning I do 3X10 for the big lifts and 2X12 for the accessories.

Vaze_06
08-11-09, 10:39 pm
have fun....

http://www.vicjg.com/aspx/madcowint.aspx

Glory
08-11-09, 11:40 pm
I'll just do 5X5 bench, squats, deads and that's it? Is there any other major exercises I should incorp. 5X5 with?

K Stro24
08-11-09, 11:50 pm
Here's a good site for some 5x5 routines, all of are Bill Starr's though.

http://startingstrength.wikia.com/wiki/Bill_Starr_5x5#The_Bill_Starr_Power_Routine

Hope that helps

MVP
08-12-09, 1:52 pm
Starting strength is poorly balanced, if you goal is shoulder imbalance then do it.

Stronglifts 5X5 is the more balanced version of starting strength, I would recommend it, the Texas Method or Bill Starr's routine over SS 10-1.

Optimus Prime
06-16-10, 3:22 pm
someone said i should look into buildin a 5x5 program. any help??

Optimus Prime
06-16-10, 3:45 pm
ima tryin to do some research first. iz their a difference between reg park 5x5 and bill starr 5x5?

http://forum.animalpak.com/showthread.php?t=20505&highlight=5x5
http://forum.animalpak.com/showthread.php?t=31856&highlight=5x5

shuvelguy78
06-27-10, 12:56 pm
He brothers and sisters,
here is a good 5 sets of 5 workout i do
monday
flatbench 5 sets of5
incline bench 5 sets of 5
standing calf raise 5 sets of 5


wensday
Seated or standing milatry press 5 sets of 5
closegrip bench 5 setsof 5
barbell curl 5 sets

Fri
squat 5 sets of 5
bentover row 5 set of 5
barbellwrist curl 5 sets of 5

The next friday
Deadift 5 sets of 5
Barbell lunge 5 sets of 5
barbell wrist curl 5 sets of 5

ALTERNATE SQUAT AND DEAD WORKOUTS EVERY FRIDAY TO PREVENT OVERTRAINING AND BURNING OUT THE CENTRAL NERVOUS SYSTEM. THIS MAY SEEM WIERD TO SOME BUT, ALOT OF POWERLIFTERS ARE TRAING THIS WAY AND MAKING BIGGER GAINS THEN EVER IN THE SQUAT AND DEADLIFT,TRY IT IT WORKS !!!!!!!!!!!!!!

THE PROPER WAY TO DO 5 SETS OF 5 IS THE FIRST 2 SETS ARE WARMUPS OF 5 REPS THE LAST 3 ARE WORK SETS OF 5 WHEN U CAN GET THE LAST 3 SETS OF 5 ITS TIME TO GO UP IN WEIGHT

SHOULD LOOK LIKE THIS 135 5, 185 5, 255 5,4,4, OR 5,5,4 WHEN U GET 5,5,5 BUMP UP THE FUCKIN WEIGHT


STEAK AND EGGS ARE MUST NOT EGG WHITES WHOLE EGGS
LOTS OF VEGGIES AAND GOOD CARBS SWWWT POTATOES,WHOLE WHEARBREADS,POTOTOES AND A LIL MACCARONI ON SUNDAY
PEACE BROTHERS,
ERIC

Littlefry
06-29-10, 11:02 pm
He brothers and sisters,
here is a good 5 sets of 5 workout i do
monday
flatbench 5 sets of5
incline bench 5 sets of 5
standing calf raise 5 sets of 5


wensday
Seated or standing milatry press 5 sets of 5
closegrip bench 5 setsof 5
barbell curl 5 sets

Fri
squat 5 sets of 5
bentover row 5 set of 5
barbellwrist curl 5 sets of 5

The next friday
Deadift 5 sets of 5
Barbell lunge 5 sets of 5
barbell wrist curl 5 sets of 5

ALTERNATE SQUAT AND DEAD WORKOUTS EVERY FRIDAY TO PREVENT OVERTRAINING AND BURNING OUT THE CENTRAL NERVOUS SYSTEM. THIS MAY SEEM WIERD TO SOME BUT, ALOT OF POWERLIFTERS ARE TRAING THIS WAY AND MAKING BIGGER GAINS THEN EVER IN THE SQUAT AND DEADLIFT,TRY IT IT WORKS !!!!!!!!!!!!!!

THE PROPER WAY TO DO 5 SETS OF 5 IS THE FIRST 2 SETS ARE WARMUPS OF 5 REPS THE LAST 3 ARE WORK SETS OF 5 WHEN U CAN GET THE LAST 3 SETS OF 5 ITS TIME TO GO UP IN WEIGHT

SHOULD LOOK LIKE THIS 135 5, 185 5, 255 5,4,4, OR 5,5,4 WHEN U GET 5,5,5 BUMP UP THE FUCKIN WEIGHT


STEAK AND EGGS ARE MUST NOT EGG WHITES WHOLE EGGS
LOTS OF VEGGIES AAND GOOD CARBS SWWWT POTATOES,WHOLE WHEARBREADS,POTOTOES AND A LIL MACCARONI ON SUNDAY
PEACE BROTHERS,
ERIC

No, need for caps the whole time bro. Yes, that is bill pearls version of 5x5. With 2 warm-up sets followed by 3 working sets of your 5RM. There are a number of variations of 5x5 and this is jsut one of the few out there. Generally people however opt withe ramping up to there top set of 5RM instead of bill pearls method. Personally I have tried both, and loved them both equally. I usually switch it up for my bulk. 10 weeks ramping methode, 10 weeks 2 warm-up followed by 3 working sets.

Preservation
07-08-10, 10:10 pm
When I did the HIT first time around I lifted heavy and hard and ate bigger the major affect I got from it was deffinition and got cut up barely any add on size of mass so tried pushing up the weight and adding 4 extra reps to each and seemed to help.

I took fast gains with stak and mstak with animalpak seemed to do better with those sups when doing the HIT everyones defferent but would like to hear some others feed on shoots and misses...