5 x 5 and size

[witkowsd]

SOmeone told me that doing 5 x 5 is just for powerlifters and not for gaining size - true or not since I started the 5 x 5 to gain size.

 

[BlkWS6]

Size and strength is what makes this program so great. Most people seem to get both. Just like anything else though, make sure that you are eating enough and getting enough rest, and that you follow the guidlines of the program, especially the part about adding weight every week in small increments.

 

[PolishHammer1977]

I'm not a powerlifter

 

[Vortexx]

5 * 5 seems to pay off most, using the really large exercises that allow you to use the most weight, like

- squats
- deadlift
- t-bar row
- standing push press
- flat benchpress

To insure optimum gains, you should (like needsize recommends)add some sets of other exercises with slightly higher reps to target the sarcoplasmic system (8-10)

I would choose the second in line but still BIG exercises for this reprange:

- legpress or hacksquat
- chin and bent-row
- barbell behind neck press
- incline barbell press

 

[Vortexx]

Here is a sample of a Needsize 5 * 5 routine:

Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10

This is my personal implementation of his 5 * 5 routine:

Flat bench 5x5
Incline bench 7x9

Notice: slightly more sets after the 5x5, because you used up a lot a strength during the 5x5, so I feel you need more sets to be able to sufficiently exhaust the sarcoplasmic system with submaximal strength levels....

Also, i chose another barbell exercise, for the fact that you just can move more weight that way, wich contributes to your total WORKLOAD.

 

[Debaser]

Flat bench and incline bench work relatively the same musculature. So you're doing 12 sets of benching, in other words. At what point do you think overtraining occurs? This is not a slam, just an honest question. If 12 sets work so well, why won't 16 work better? Or 20? And if this whole sarcoplasmic system were true, how come I know several gargantuan guys with immense chests that got there with no more than 1-2 sets TOTAL for chest?

 

[daok]

This is my personal implementation of his 5 * 5 routine:

Flat bench 5x5
Incline bench 7x9

7x9 = 63 reps... isn't too much..?

 

[Vortexx]

typical for more reps is more sets to make up for the lack of sheer weight.

E.g.

German Volume Training = 10 * 10 : 100 reps

i calculate having done the heavy 5 * 5, due to decreased strength levels / weight I will be able to move for 9 reps, I need a substantial amount of sets to optimally drain the sarcoplasmic system.

 

[Vortexx]

If you do 20 sets, you are likely trading too much weight for amount of sets, this does not help the principle of progressive overload.

After 12 hard sets total your next sets will likely be below the treshold intensity to stimulate additional growth.

So yes, do as low sets as possible AND do as much sets possible while being able to retain sufficient intensity.

Thos guys with gargantuan chests , training Yates style, likely have nearly all white fibre pec muscle wich responds well to low reps / sets and CAN only be taxed for several short hard sets because white fibres have no capillaries to grow, but if you like me, have a more mixed fibre makeup, you should at least do some additional work for the type 2b intermediate fibres.