5 x 5 & Needsize/Gymtime

[The Dude]

I've said it once, but I have to say it again, that 5 x 5 (or in my case 4 x 5) program for strength kicks ass. Based on everything else I've tried in the past five years, it is far and away the best for safely lifting heavy and building strength. Dudes, I thank you once again for turning me onto this thing!

 

[needsize]

Glad to hear it worked for you!!! I constantly get people telling me that you can't grow from 5 reps, but everyone I've ever put on the program gained tons of mass and strength from it. Myself, I went from 175lbs when I found the program, I was 228lbs 3 weeks ago before I started to diet, so it sure worked for me.

 

[gettinlarger]

needsize, what is it? like, whats the routine like?

 

[110%]

are you guys doing 5 X 5 at the same weight, and wehn you can get all 5 reps on all 5 sets u increase the weight, or are u doing pyramiding up in weight for all five sets and the last set being the working set?

 

[Last_Exit]

Bump, good question..


BTW, are you doing 5 X 5 for each exercises/body part ???

 

[bigdelt69]

Yes please post contents of the routine!

 

[Arioch]

Bill Starr has been recommending similar routines for about 25 years now. Programs like this have been a mainstay of the strength and conditioning field.

 

[JOKER47]

Would the 5x5 method be used for all lifts, or just the compound ones?

Plus, bump for the guys questions above.

Joker

 

[Arioch]

Coumpound as far as Starr was recommending. I have no idea what Needsize will recommend.

The basic Starr routine looked like this (going from memory as I am not going to run over to my other office right now to dig it up).

Three days week, generally Mon/Wed/Fri
Based around three lifts, Bench, squat, and power clean.
Each day would have one lift heavy, one medium, one light. Order would change as the heaviest lift was done first. Pretty simple.
3-5 sets of five, heavy = 100% five rep max, medium = 90% 5RM, light 80% 5RM.

Assistance work was minimal.

 

[The Shadow]

Olschhool*cough