5 x 5 & Needsize/Gymtime

[cal]

needsize.
can you post what a typical back workout for you would consist of?

something like
deadlift 5x5 all worksets,
pullups 2x8-10
seated row 2x8-10

seems like pullups could be done 5x5 as well...would that be too much though, with 5x5 on deadlift?

 

[cal]

ok i saw what you did on back day...ooops

 

[Last_Exit]

read first, after ask

 

[needsize]

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

I finally had time to check out those links, some really good info, thanks for posting them.

 

[gettinlarger]

i had a quick question for you man ... the 5x5 ... is that 5 sets of 5 reps, all the same weight? or are one or two of those warmups, as in cornholios program?

 

[needsize]

Nope, the point is to be able to do all five sets on the same weight, when you can add a few (and keep the increments small so you can keep adding) pounds to the bar for the next week. This way, if any of those 5 sets is to failure, it's only the last one, which gives you a great opportunity to concentrate on form and really isolating the muscle. Most people say you can't, but I get incredible pumps from sets of 5.

 

[gettinlarger]

yeah man. i got a huge pump today. but i did one warmup set of 135 for 10, then 4x5 with 225, and it was cake. ill try 5x5 next week. might even try 235. thanks bro.

 

[needsize]

that's great, I think the key is that the reps are slow and in control, which makes it easy to get a pump off of 5 reps, and you end up putting so much weight on your exercises that you get some great muscle thickness out of it.

 

[Cap'n Cooke]

bump for another question for NS -


do you juice? at my age, i won't, so i'm curious if this routine here, the days on and the days off, could be used for a regular lifter like myself?

 

[BlkWS6]

I may give this a try as well. I too have a question for ya needsize. For those sets following the 5x5, are you using the same weight for those 2 sets of 8-10reps? Thanks!