5 x 5 & Needsize/Gymtime

[needsize]

The routine that I designed for myself was done with the help of a nationally ranked powerlifter (squats 850+ in competition) and a competitive bodybuilder that I used to train with, it is a variation of the oldschool (yes corn, it is oldschool) routine.

My basic routine is 5 sets of 5 reps, on a heavy compound exercise, followed by 2 sets of 2 different exercises for 8-10 reps. I do it for every bodypart, with a few variations depending, ie, you may not want to do as many sets for a smaller bodypart like bi's. I have gained 40 or so pounds of mass since I started this routine a few years back, and have gained enough strength that I can match a lot of powerlifters in strength. When I started to program, i was deadlifting 315lbs for reps, a few weeks ago I did 3 sets of on 535lbs, no belt or wraps, so it's safe to say my strength has gone up.

Here are a few examples:
Chest
flat bench 5x5
incline dumbell press 2 sets 8-10 reps
incline dumbell flyes 2 sets 8-10 reps

Bi's
barbell curl 5x5
incline dumbell curls 2 sets 8-10
preacher curls 2 sets 8-10 reps

The key for me is to make sure I use the same weight for all 5 sets of 5 reps, as soon as I can do that in good form, I add 5-10lbs for the next workout, and so on.

 

[The Shadow]

Sure that qualifies main masser is 5z5 with assistance for 2 sets of two different exercises - similar to Gv training on the assistance work as well.

 

[needsize]

Sure that qualifies main masser is 5z5 with assistance for 2 sets of two different exercises - similar to Gv training on the assistance work as well.

I feel that most thickness gained seems to come from the heavy 5's, but the other 2 exercises hit the slower twitch fibres and contribute to the overall gains; at least that's my take on why it's worked so well for me

 

[gymtime]

Can't take much credit for this one bro, this is all needsize. I've never tried the 5x5 thing, but I just might. I've been looking for a new routine for a while now.

 

[Last_Exit]

Needsize, post your routine for each body part, wich exercises.. ???

 

[needsize]

Needsize, post your routine for each body part, wich exercises.. ???

This'll take a minute, I don't always follow the same exercises, but the key is to make sure the 5x5 is a compound exercise.

Tri's
close grip bench or weighted dips 5x5
skull crushers 2 x 8-10
overhead extensions 2x8-10 (prefer ez curl bar

back (back and shoulders are same day for me)
deads 5x5 (I sometimes only do 3x5)
pulldowns 2x8-10
rows 2x8-10

Shoulders
military press 5x5
side laterals 4x8-10
shrugs 3-4x8-10
rear laterals 3x8-10

Quads
squats 5x5(ass to the floor)
leg press or hack squats 2x8-10
leg extensions 2x8-10

I think that's it, I'm not posting what I do for calves (it is different, as my calves suck ass)

 

[The Dude]

Can't take much credit for this one bro, this is all needsize. I've never tried the 5x5 thing, but I just might. I've been looking for a new routine for a while now.

Oops! Someone else here loves this routine too and I thought it was you. Oh well, whoever the other dude is, you have my thanks as well!

 

[Karma]

This'll take a minute, I don't always follow the same exercises, but the key is to make sure the 5x5 is a compound exercise.

Tri's
close grip bench or weighted dips 5x5
skull crushers 2 x 8-10
overhead extensions 2x8-10 (prefer ez curl bar

back (back and shoulders are same day for me)
deads 5x5 (I sometimes only do 3x5)
pulldowns 2x8-10
rows 2x8-10

Shoulders
military press 5x5
side laterals 4x8-10
shrugs 3-4x8-10
rear laterals 3x8-10

Quads
squats 5x5(ass to the floor)
leg press or hack squats 2x8-10
leg extensions 2x8-10

I think that's it, I'm not posting what I do for calves (it is different, as my calves suck ass)

How many days a week do you train? Would it be good to split it up like this:

Mon-Chest,Bi's
Tue-off
Wed-Legs, Tris
Thur-
Fri-Back,Shoulders

How does that look?

Unfortunately I cant train in the weekends so I'm trying to fit it into the weekdays but get adequate recovery.

Thanks

 

[needsize]

How many days a week do you train? Would it be good to split it up like this:

Mon-Chest,Bi's
Tue-off
Wed-Legs, Tris
Thur-
Fri-Back,Shoulders

How does that look?

Unfortunately I cant train in the weekends so I'm trying to fit it into the weekdays but get adequate recovery.

Thanks

i only train 4 days a week, this is how it's split

day 1 Chest/calves/abs
day 2 Back/Shoulders
day 3 Rest
day 4 Rest
day 5 Bi's/Tri's/Forarms
day 6 Quads/Hams/Calves
day 7 rest

So you could easily do that routine mon-fri, it wuld just take some re-arranging

 

[Island Son]

For more info on 5x5, Charles Poliquin's article training with maximal weights . It's also listed in the T-Mag's little black book of training methods