5 X 5 Training Method

[spatts]

Originally posted by Needsize:

I'll do my best to try and remember all the elements that make the program work.

The premise of the routine is progressive overload, meaning that every week you are putting increasing amounts of stress on the muscles, generally through small increases in the amount of weight used. The progressive overload forces the body to grow to adapt to the increasing amounts of stress, even though the body really isnt training to failure.

The routine consists of choosing a heavy compound exercise to use for each bodypart, these can include, squat, deadlifts, bench press, close grip bench, standing barbell curls, military press, etc. On top of the initial 5x5, you also choose 2 other exercises, and aim to do 2 sets on each, of 8-10 reps per set.
Here's a sample routine
Chest
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10

The key for me when using this routine is to start light, at weights that you can easily nail your reps and concentrate on form. For example, say you can bench 225lbs for 8 reps, start with 195lbs on the bar. This should be easy, but if you keep your reps slow and in control, you will still get a good pump and have a good workout. Next week, bump up the weight by a SMALL increment, remember the key is to be able to keep adding weight, it's not a race to get to the massive poundages. If you add too quickly you will plateau in a hurry and the routine wont do jack for you. So you hit 5x5 on 195, next week its 200, the week after 205, etc. When you get to a point where you're starting to have trouble hitting your reps, add something extra to help, if you're natural, thats when I would throw in creatine and whatever else as this will help you keep adding weight. If you dont get all 5x5, then do not add more weight next week, stick with the same and the odds are you'll hit it next time you try.

This routine is very effective as it targets fast twitch muscle fibres(5x5) as well as slower twitch(8-10reps) all in the same workout. Generally when done correctly you can gain lots of size as well as some pretty incredible strength all at the same time. I'm only a bodybuilder and dont give a rat's ass about strength, but have hit lifts (ie, deadlift 550lbs for 5 reps) that would allow me to compete as a powerlifter.

To view archived questions and answers for this thread, click here.

[chewyxrage]

Cool spatts, I'm glad you found that.

Btw- that link is broken. Or maybe you just haven't uploaded it yet. Just letting ya know

[lucidblue]

Thanks Spatts... I refer to this thread often.

[needsize]

thanks spatts, I just wish we had all the questions that were asked along with the answers, thats where the real info in the thread lay

[spatts]

Needsize, I saved them at the bottom of my post.

[kingc_79]

thanks spatts....adapt to the situation and overcome

[hellboy]

Do you increase weight each week on the exercises that are 2x8 also? Or just on the 5x5 ones?

[needsize]

awesome, spatts, I didnt see that.
Big ups to spatts and the others who helped bring this stuff back from the dead

[from zero]

Awesome spatts. This in invaluable information. Thank you.

[lukeb5301]

I must say I love 5x5
ive been lifting for about 1.5 yrs and mainly on bech ive always pleatued and could do about 190 on a rep chart but could onl 1rm bout 175.. right now with 5x5 ill be doing 5x3 on 175 on monday.. this program works and i love it