5 X 5 Training Method

[WalkingBeast]

I must say, Ive been incorporating the 5X5 into my flat bench routine to get back in shape from my injury, and Im liking the progress of the routine alot. The volume by itself wouldnt do much for me at all, but since I add extra volume it works out real well for me. Im going to stick with it for a while on the flat bench and inclines and see where I can take it. Its definately helping me to recover from the injury since it was so depressing busting my ass on chest days and making no progress. Gives me weekly goals to shoot for. Like that alot. Ill keep everyone updated in my journal. This week is 310 for 5x5 on flat bench, got 305 for 6x5 last week so shouldnt be a problem.

 

[french tickler]

can you guys write down your workout and split? i wanna see what you do for exercises if possible thx

5x5 CHEST
-bench (5x5)
-incline bench (2x12)
-decline dumbell press or cable crossovers (2x12)

5x5 BACK
-Deadlift (5x5)
-Rowing (2x12)
-Lat pulldowns (2x12) or pullups

5x5 LEGS
-Squats on smith machine (5x5)
-calves raises (2x12)
-Leg presses or Leg extentions (2x12)

i do 5x5 for arm also all in one day... bis and tris
and on the chest day i do my abs...

 

[lavi]

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=297174

 

[french tickler]

5x5 CHEST
-bench (5x5)
-incline bench (2x12)
-decline dumbell press or cable crossovers (2x12)

5x5 BACK
-Deadlift (5x5)
-Rowing (2x12)
-Lat pulldowns (2x12) or pullups

5x5 LEGS
-Squats on smith machine (5x5)
-calves raises (2x12)
-Leg presses or Leg extentions (2x12)

i do 5x5 for arm also all in one day... bis and tris
and on the chest day i do my abs...

forgot to add shoulders to that... lol...

 

[WalkingBeast]

can you guys write down your workout and split? i wanna see what you do for exercises if possible thx

It would be ALOT to write down. But you can check my journal and get all my routines right there. My training gets extremely unconventional with extreme volume and intensity. Its something Ive built up to over the years. When I started training it was high volume, so I became conditioned to take alot of abuse. Atleast thats my theory. I think you get what you train for, for the most part. This is the split Ive been using with 2-3 days off per week, thrown in wherever I feel necessary. Lately Ive been taking two days off after back work to make sure Im strong for chest days. I would modify it to fit your training style and goals. Im focusing on both strength and bodybuilding so my training is a mix. Heres the split:

Day 1:Back and Deadlifts
Day 2:Chest and Speed Bench
Day 3: Triceps and Biceps
Day 4: Legs
Day 5: Upper Chest and Shoulders

I should add, all the accessory work like abs,rear delts, traps, forearms etc can be added anywhere you like. I usually train abs 4x a week for strength, with weighted movements and rear delts once to twice a week.Hope that helps!!

 

[bigdho]

I noticed that on leg day hammies were not singled out for the 5x5 routine same as traps or calfs. Doesnt every muscle get the same treatment? ie traps 5x5 bb shrugs 2x10 db shrugs 2x10 close grip bb shrugs. Or hammies 5x5 sldl 2x10 lungewalks 2x10 curls.

 

[bigdho]

^

 

[Lord_Suston]

I noticed that on leg day hammies were not singled out for the 5x5 routine same as traps or calfs. Doesnt every muscle get the same treatment? ie traps 5x5 bb shrugs 2x10 db shrugs 2x10 close grip bb shrugs. Or hammies 5x5 sldl 2x10 lungewalks 2x10 curls.

BIGHO- hammies dont get single out with 5x5 scheme caus you suppose to squat 5x5 first, since it hit quads and hamstring then go to an accessory movement that will hit them hard.

5x5 squat
2x8-10sldl
2x8split squat or front squat
then if you don't feel it is enough you could do
2-3x10 ham curls
2-3x10leg ext

the only factor is not to work to failure again and again during the routine but for each week to progressively add weight, even to the secondary excercises. You know this of course but for thoses reading

 

[bigdho]

Thanks for the reply. Thats what I figured but I wanted to get a second opinion. I think Im going to use this program when I start bulking next week.

 

[Casonatto]

in which TEMPO they should be made the repetitions of 5x5 and 2x8-12?

 

[MrMuscle]

Im considering a 5x5 program. but i need more solid information about this kind of program. is there any webpages or the like that has it?

 

[Steve The Bluesman]

I am going to start 5x5 again in March after I finish my HST (I usually alternate 8 weeks each with 10 days off in between)

Mine looks like this, 3 day split:

Day 1: (push)
5x5 Bench press
5x5 Standing military press
5x5 Dips
2x8 flyes
2x8 lateral raises

Day 2: (Pull)
5x5 Deads
5x5 Chins
5x5 Hammers
2x8 bent rows
2x8 incline DB curls

Day 3: (legs)
5x5 Squats
5x5 SLDL
5x5 Calf raises

I usually need two days off between days 2 and 3 due to both squats and deads in the same routine...but it works wells for me.

YMMV,


Later

 

[Texas Ranger]

Excellent program!!! Seriously thinking about giving this a try.

 

[ghettostudmuffin]

I am very interested in started this 5x5 routine you've been talking about with the volume and intensity phases. I've printed out all the stuff and would like to make it a staple in my training program.

I am thinking of competing in powerlifting at some point, but for now I just want to get as strong and as big as I can and this looks like a very effective, no fluff program for that.

I am a little confused on a few points though as far as upping the weights goes.

My 5x5 rep max for bench is 210lbs and that is a tough workout at this point. So to properly setup my program would I start at say 200lbs week 1, 205lbs week 2, 210lbs week 3, and 215 lbs week 4 would be the pr week or should I start at 205lbs and try for 220lbs for 5x5 on week 4 and 215 on week 3?

Week 5 drops the wednesday squat and switches to 3x3 with the same weight as the previous weeks, but this is where I get confused. I'm supposed to hit pr's during week's 9 and 10, so what's up with week's 6, 7, and 8? Do I stay at the same weight as week 5 for those week's and coast and then set new weight pr's on 9 and 10 or am I supposed to be upping the weights from week 6 on? If that's the case then I'd be setting pr's from week 6 on up right? I don't know what my true 3x3 and 1x3 maxes are.

I'm probably making this more complicated than it is, but these are my issues with fully understanding this program.

I have a few questions besides this though. Can I sub weighted dips instead of military press?

When I do the workouts am I supposed to do each exercise by itself and then proceed to the next or am I supposed to do it circuit style and do a set of each exercise, then repeat?

If I'm supposed to set new records in 5x5 and 1x5 and since I don't know my straight up 1x5 max, but know my 5x5 is 210 then should I just guess 10lbs more than that?

Help a guy out.

 

[blut wump]

I think you're referring to madcow's modified 5x5. I'm in week four of my first attempt at that routine and I think I've read enough of his posts to answer this. You could PM him to join the thread.

If your current max on a 5x5 is 210 then you should aim to beat that on week 3 and then increase again on week 4. I'd suggest you start week one with about 190 and then go to 205 for week two.

Week five you use the same weights for 3x3 and 1x3 as you used for week four's 5x5 and 1x5. This week is meant to be a lot easier on you than week four was and is the start of your recovery period from all the volume of the first four weeks. In weeks six and seven you continue to increase by amounts which will let you set fresh PRs in weeks 8 and 9 for 3x3 and 1x3.

As a guide, I reckon that if you can currently do a maximal workout of 210 for 5x5 then your 1RM is probably around 285 and so your current 1x3 is probably around 260 and your 3x3 is probably around 240. Madcow has mentioned several times that anyone's first attempt at this routine will not be perfect as you discover just what your lifts are and so can get a second run of the workout better calibrated.

Forget circuits. Do the exercise to completion and then do the next exercise.

Based on your 5x5 max I'd estimate your 1x5 max is around 245. A lot depends on how well conditioned you are and how fast you do your 5x5. You could spend an initial week just determining where your lifts are or guess and get it right second time around.

Substituting exercises should be fine so long as you keep the core squat, bench and deadlift in place.

Good luck with it.

 

[Madcow2]

What a great answer. I'm actually going to put together a web site on geocities and make it super easy for everyone. I thought it was explained decently by my posts here, at fortified Iron, and the ones on Meso but well over 50% of the people wind up with similar questions so that's too high.

But yeah, the key is in scaling the weights up systematically until you are matching or exceeding records in weeks 3/4 and 8/9. Your 1x5 (or 1x3) day is a separate weight progression from your 5x5 (or 3x3) days. The exercise is the same but target weight for the single set workout is higher for pretty obvious reasons.

In addition, during the volume 5x5/1x5 phase the 5x5 workouts are done with a constant target set weight which scales each week while the 1x5 day is a pyramid of 5 sets culminating in the target heavy set of 5. You absolutely must get the volume in this phase so if that means doing some light sets that's okay. Once in the 3x3/1x3 the important factor is the weight progression. Keep pushing it up. You can cut volume or take extra days of rest as needed (and I'm beginning to think allowing choice for someone new to this is a bad idea because there's too many other factors new guys have to contend with - there's a 2 day deloading program also).

Basically in the first phase you have relatively high volume and are scaling intensity up (% of 1RM). In the second phase, volume is slashed but intensity is still scaling up. The total work output requirement is the real stimulus. You build this big volume wave, the body realizes that it must adapt but can't catch up and shifts into overdrive, at this point you slash the volume down to allow recovery for a period.

EDIT: The program I have been suggesting is a modified version of the famous 5x5 workout originally drawn up by Bill Starr - arguably one of the best strength coaches ever and the modifications were done by another of the US's current best strength coaches. The Bill Starr workout has had the famous 5x5 name for decades now. Walk into any serious strength complex in the country and say "5x5" and you will hear "Bill Starr". I guess when they named the program on the first page, they didn't realize this (like calling a local race the Indy 500 - the name is taken). There are no similarities beyond a few exercises using a 5x5 rep scheme. The Bill Starr/GS182 one is a dual factor program similar to what is used all over the world. The one described in the larger portion of this thread is a traditional BBing program (single factor supercompensation based) with a 3 day split and the compound lifts using the 5 sets of 5 reps protocol.

 

[blut wump]

I've removed this off-topic post. Apologies. BW

 

[Madcow2]

The problem with the Bill Starr 5x5 (not the one that this thread is the topic of) is that it's really hard not to grow on it - which makes it ideal for BBing purposes. You'll get super strong but if you want to keep weight off it can be very hard. The last time I used it I needed to slash my diet and I was still putting on weight (I limit myself to the 240 range). If you are restricted by a weight class and only squeeze in by a small margin - you should avoid it. That said, if you can tolerate some gains but your interest is primarily strength then you'll be fine but if you can't afford to gain any weight you'll end up on a helaciously restricted diet.

 

[EL GAUCHO]

I found I put on a lot of weight on this routine, but my bodyfat increased too.
Calorie expenditure is quite low on this routine. I had to really up the cardio.

 

[ghettostudmuffin]

So for a guy like me who's primarily interested in strength and size (maybe compete in powerlifting in future) with no weight limits, then the modified 5x5 with the 3 day split and volume and intensity phases is the one I want to use then right?

Which one was the bodbybuilding one?

Thanks for answering my questions. I plotted out 3 cycles and now I get how it works after seeing it written down with the weights used from cycle to cycle.

For growth, strength and long-term use, do you think that your hybrid of Bill Starr's original 5x5 is better? I keep hearing how his original is great, but it sounds like your version implementing some of the things Johnsmith said is somewhat superior.

Thanks again man, you're an asset to this board.

 

[needsize]

So for a guy like me who's primarily interested in strength and size (maybe compete in powerlifting in future) with no weight limits, then the modified 5x5 with the 3 day split and volume and intensity phases is the one I want to use then right?

Which one was the bodbybuilding one?

Thanks for answering my questions. I plotted out 3 cycles and now I get how it works after seeing it written down with the weights used from cycle to cycle.

For growth, strength and long-term use, do you think that your hybrid of Bill Starr's original 5x5 is better? I keep hearing how his original is great, but it sounds like your version implementing some of the things Johnsmith said is somewhat superior.

Thanks again man, you're an asset to this board.

in my version of the 5x5, you do gain a lot of size and strenth, but its more focused on size, so if strength is your primary goal, then I would think that the original might be your best bet

 

[Madcow2]

So for a guy like me who's primarily interested in strength and size (maybe compete in powerlifting in future) with no weight limits, then the modified 5x5 with the 3 day split and volume and intensity phases is the one I want to use then right?

Which one was the bodbybuilding one?

Thanks for answering my questions. I plotted out 3 cycles and now I get how it works after seeing it written down with the weights used from cycle to cycle.

For growth, strength and long-term use, do you think that your hybrid of Bill Starr's original 5x5 is better? I keep hearing how his original is great, but it sounds like your version implementing some of the things Johnsmith said is somewhat superior.

Thanks again man, you're an asset to this board.

This is kind of a dedicated thread to a different workout and I'd prefer not to create any more confusion cause it's bad enough that the names are the same and somebody is going to come looking for info and it's going to take many posts to deconfuse them. If you can PM me, make a new thread, or even better append any questions to this one which already has a fair amount of info on the Starr program and the application of dual factor theory it we would probably save a lot of people who are going to come and read this thread a fair amount of confusion: http://www.elitefitness.com/forum/showthread.php?t=372686

 

[JeSt3r]

Day 1 - Chest / Biceps

Wide Grip Incline Bench (index fingers past lines) 5x5
Machine Flies 1x10, 1x8
Dips 2x10(forward lean)
--
Cable Preacher Curls 5x5
Dumbell Hammer Curls 1x10,1x8
One Arm Cable Curl 2x10


Day 2 Shoulders / ABs

Seated Barbell Military Press 5x5
Side Lateral Raises 1x10,1x8
Front Plate Raises 2x10
--
Weighted Decline 5 Second hold situp 5x5


Day 3 Legs

Squat 5x5
Leg Press 1x10,1x8
Leg Extensions 1x10
Leg Curls 1x 10
--
Standing Calf Raise 3x10


Day 4 - Back / Triceps

Deadlifts 5x5
Bent Rows 1x10,1x8
Pullups 2x10
--
Close Grip Bench Press 5x5
Standing Tricep Extension 1x10,1x8
Dips(Upright-NO Lean) 2x10

hows this look for a 5x5 routine? and by volume phase u mean the x5 and the deloading is the x3?

 

[mayhems]

+karma for you... the 5x5 and 8-10 makes perfect sense and will help get a more balance body not just all bulk from the 5x5!

but i dont agree on the creatine... although most ppl here use it i feel it doesnt help that much... you better off starting light and building raw strengtha nd slowly moving the weight up rather than using supps. to hit the next weight

 

[Lesaman69]

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.

Someone got the asylumstrength content?

 

[Madcow2]

+karma for you... the 5x5 and 8-10 makes perfect sense and will help get a more balance body not just all bulk from the 5x5!

Boy that was a gem. I imagine at the time he believed that the 8-10 reps would spot reduce fat around the muscle, change the shape of the muscle to make it look more pleasing, "tone" it properly, and "balance" the body because everybody knows that compound lifts develop odd looking physiques very quickly with all kinds of weird disproportionate growth.

Not that 8-10 reps is a bad thing but this certainly isn't why one might use that range.

 

[Guinness5.0]

Boy that was a gem. I imagine at the time he believed that the 8-10 reps would spot reduce fat around the muscle, change the shape of the muscle to make it look more pleasing, "tone" it properly, and "balance" the body because everybody knows that compound lifts develop odd looking physiques very quickly with all kinds of weird disproportionate growth.

Not that 8-10 reps is a bad thing but this certainly isn't why one might use that range.

That post made me cringe

 

[ErnieScar]

Quick question. Next week I'm only going to be able to go to the gym 2x and I'm 3 weeks in and making great gains in strength. But for that week should I just do a deload then go back to the regular routine or just stick with it and skip a day?

 

[Guinness5.0]

Quick question. Next week I'm only going to be able to go to the gym 2x and I'm 3 weeks in and making great gains in strength. But for that week should I just do a deload then go back to the regular routine or just stick with it and skip a day?

We should really let this thread die. This is not the bill starr 5x5 thread. Try the one that bionicbc started.

 

[DBBT]

 

[gurusevuppal]

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

thanks bra, u r one of the best, do u take any supplements, plz suggest some

 

[needsize]

needto, here is a post about the 5x5, as you can see there are a ton of people on here who loved the routine

gurusevuppal, sorry bro, just noticed your post....as for supps, personally all I ever found worked for me was creatine, and lots of protein, and stuff for my joints

 

[4CRWZN]

It would be ALOT to write down. But you can check my journal and get all my routines right there. My training gets extremely unconventional with extreme volume and intensity. Its something Ive built up to over the years. When I started training it was high volume, so I became conditioned to take alot of abuse. Atleast thats my theory. I think you get what you train for, for the most part. This is the split Ive been using with 2-3 days off per week, thrown in wherever I feel necessary. Lately Ive been taking two days off after back work to make sure Im strong for chest days. I would modify it to fit your training style and goals. Im focusing on both strength and bodybuilding so my training is a mix. Heres the split:

Day 1:Back and Deadlifts
Day 2:Chest and Speed Bench
Day 3: Triceps and Biceps
Day 4: Legs
Day 5: Upper Chest and Shoulders

I should add, all the accessory work like abs,rear delts, traps, forearms etc can be added anywhere you like. I usually train abs 4x a week for strength, with weighted movements and rear delts once to twice a week.Hope that helps!!

is this 5 days a week or rest when ever you feel you need it?
could you give me a sample of your workout please.
cheers

 

[ih8becham]

Hey, I have been doing the 5x5 for a few months and it was going really well except that I overdid my excess calorie intake. So I decided to cut, only I had a month where I didnt really have the time to hit the gym except a few weight sessions.

So now I am starting to cut again. Should I continue doing the 5x5 program while I am losing fat? Obviously I cant expect the same gains, or maybe even going backwards slightly, but should I stick with the same routines? Also, anybody know of any good cutting thread? Ive tried searching but cant find enough good advice.

 

[needsize]

this is a size/strength program, it really wont work if you arent eating enough calories

 

[WiggyWild]

But at the same time you want to stimulate the muscles maximally to grow instead of going into diet and cardio induced catabolism. I say heavy compound movements that the 5x5 employs are by far the best method to prevent this situation.

I'm in the same boat. Don't expect to gain strength on your lifts, but still go balls to the wall to prevent muscle wasting.

 

[needsize]

But at the same time you want to stimulate the muscles maximally to grow instead of going into diet and cardio induced catabolism. I say heavy compound movements that the 5x5 employs are by far the best method to prevent this situation.

I'm in the same boat. Don't expect to gain strength on your lifts, but still go balls to the wall to prevent muscle wasting.

I personally do like to continue to try and train heavy when dieting, but I have also found I dont need it to maintain my size, training light has also worked during diets....but I am also not "natural" so its hard to say how much is related to that

 

[starter82]

I just have a few questions..
1, I started the program on a thursday so did saturday and monday. do I my next work out or can i do my next work out today (wednesday) or do i need to wait to thursday? I feel and think I would be able to work out every other day..

2, When i work out I'm worried that only one half of my body is getting a work out or pumped. and the other half isn't. for example. My right arm is 1 inch bigger than my left and that seems to be the arm the gets pumped, and my left chest is bigger is bigger but the right chest feels like its getting pump. I am making sure i lift or try to lift the bar equal.. I can also notice my right forearm is getting bigger compared to my left.. I know its only been 1 week bbut I am actually noticing them (my arms) getting bigger, and worried at this rate my right arm is going to be massive compared to my left. (the chest Im not really bothered about as the right one could do with getting the same time.. Im as you said my clothes even feel different and my posture is better as I'm feeling taller lol) btw I'm 26, I haven't do any excerises in 10 years Im 5'9 and 66.7kg

 

[LucSulla]

I just have a few questions..
1, I started the program on a thursday so did saturday and monday. do I my next work out or can i do my next work out today (wednesday) or do i need to wait to thursday? I feel and think I would be able to work out every other day..

2, When i work out I'm worried that only one half of my body is getting a work out or pumped. and the other half isn't. for example. My right arm is 1 inch bigger than my left and that seems to be the arm the gets pumped, and my left chest is bigger is bigger but the right chest feels like its getting pump. I am making sure i lift or try to lift the bar equal.. I can also notice my right forearm is getting bigger compared to my left.. I know its only been 1 week bbut I am actually noticing them (my arms) getting bigger, and worried at this rate my right arm is going to be massive compared to my left. (the chest Im not really bothered about as the right one could do with getting the same time.. Im as you said my clothes even feel different and my posture is better as I'm feeling taller lol) btw I'm 26, I haven't do any excerises in 10 years Im 5'9 and 66.7kg

The 5 x 5 isn't for getting you "pumped" as it were. It isn't that kind of a program. However, instead of just leaving the gym with temporarily blood-engorged muscles (a pump), it is just going to make you grow period. You'll find that the merits of a pump are actually debatable around these parts. You don't need them to get big or stronger. In fact one can probably argue that the best programs for putting on size my leave you with nary a pump in the whole cycle. A certainly never really got one in the 8 months of 5x5s I did. My legs, back, shoulders, and traps all still put on a FUCK LOAD of size (starting weight was 305 - I weight 308 now on top of dropping around 4 inches off my waist).

 

[skaman007]

i first came across needsizes 5x5 in 2003 i think,,,and so far have not yet come across a better routine for size or strength...

 

[ExtraMile]

is needsize 5x5 the same as madcow 5x5?

 

[WiggyWild]

I get a decent pump from the 5x5, especially with the lil assistance (light dips and pullups + Madcow's recommendations) Mind you they are not extreme, gorged pumps but they are definitely noticeable from off days. Furthermore, I think one could argue that the sustained pumps gained from EOD full body training might last longer than say a 1x per week body part split. Five days after training your bi's intensely, they could be less pumped than having hit them moderately the day before using a full body technique. All depends on your regimen though.

my $.02

 

[Synpax]

Personally, Needsize is the best mentor EF has ever had.

There are others, and its always a personal call, but NS is, in my mind, #1.

 

[needsize]

Personally, Needsize is the best mentor EF has ever had.

There are others, and its always a personal call, but NS is, in my mind, #1.

wow, thank bro
makes me feel like I really should find more time to post on the boards, I havent been around much

 

[ScotterBMe]

Thanks Spatts.

 

[skaman007]

wow, thank bro
makes me feel like I really should find more time to post on the boards, I havent been around much

needsize number one advisor in my mind here ,his 5x5 is miles ahead of any other routine..imo..where you at big man

 

[IncredibleHoss]

I still want to see Somebody's 5x log for like a full week of lifting.

I always want to do more whether its forearms, abs, cardio or calves. Can i still do that and get success?

 

[brownbrown]

I still want to see Somebody's 5x log for like a full week of lifting.

I always want to do more whether its forearms, abs, cardio or calves. Can i still do that and get success?

I have a template of my last log somewhere on my laptop.
I'm the same way, i want to get a few more exercises in. You can add exercises in all you want bro. But you have to be careful not to burnout muscles needed for the next days lifts



Droid Bionic EF app

 

[zedhed]

LOL if you guys have that much juice left after doing a 5x5 then your not using enought wieght and thats a fact. If you are using the correct amount of weight you got nuthin left at the end of your workout thats how it is designed.

 

[brownbrown]

LOL if you guys have that much juice left after doing a 5x5 then your not using enought wieght and thats a fact. If you are using the correct amount of weight you got nuthin left at the end of your workout thats how it is designed.

Gotta get core and small and supporting muscle groups in Zed! No rest for the Wicked!
That being said, the weights were at their highest possible 5rep level. I PROMISE .



Droid Bionic EF app

 

[lweaver]

I think with ample laying on the floor and gasping for breath time, one can manage ample assistance work after some ass-kicking 5x5 sets...

Sure after a 5x5 squat I wouldn't hit and good morning PR's, but I'd sure as shit get 'em done for the sake of my glutes, hams and lower back.

 

[zedhed]

You guyz do make my smile.
Ok in your cases I give....KARMA!!!

 

[Synpax]

LOL if you guys have that much juice left after doing a 5x5 then your not using enought wieght and thats a fact. If you are using the correct amount of weight you got nuthin left at the end of your workout thats how it is designed.

Then you're missing the point of the way the program is designed and you're mistaken about your own physiology.

There's no amount of weight I can successfully lift at 5x5 (even with a few failures at the end) that I can't do relatively easy ancillary exercise at 2x10 afterwards.

IE for me. - Bench 200 5x5 and barely make it. Then go do 2x10 with 60 lbs db - no problem.

Got it?

And glad to see this post back on top. Needsize is awesome; I hope he's still doing well.