5 x 5 & Needsize/Gymtime

[Legion Kreinak2]

I advocate the 5x5 as well. I do 1-2 warmup sets of 10 reps with a comfortable weight. I usually will get my heart rate up right (practice my kicks, or hit the bag a few times to rile myself up). Next, I stretch. Then I do my warmup set(s). Then... train like animal, eat like a horse, sleep like a baby. Great words by B.

 

[JG1]

The 2 sets of two different exercises for 8-10 reps...are these sets done to failure?

I'd love to try this routine, but not sure how it'll work since I'm cutting right now.

 

[needsize]

My warm up is a little more thorough than that as I dont like to take chances with any more injuries. I aim to warm up just enough so that I'm strong, but the muscle isnt fatigued.
Here's an example for squats:
treadmill for 5 mintues
45lbs(just the bar) for 10 reps
135lbs for 8 reps
225lbs for 5 reps
315lbs for 5 reps
365lbs for 2-3 reps
425lbs for 5x5
This is just enough for me to warm up and get the feel of the heavy weights before stepping out with the big weight, but not enough to fatigue the muscle. And youre right, the 8-10 rep sets are generally to failure


JG1, you'll get much better results if you wait until you are able to eat big, you'll need it to make this routine work

 

[princess]

thx for the warmup info.

a question on your leg workouts...i didn't see any specific hamstring exercises (maybe i misssed them somewhere). what do you do for hams?

also, if you pick a 5 x 5 exercise for legs, say squats, do you need to keep using this as your core exercise week after week? or can you alternate with SLDLs being your core some weeks (or would this defeat the purpose)?

 

[needsize]

I never mentioned the hamstring stuff, leg curls or stiff leg deads, a few sets at 8-10 reps would cover them.
As for the 5x5, it really works best if you stick with the same exercise (and there really arent that many good compound ones to choose from anyway), and concentrate on adding small amounts of weight. For example, say you start off by squatting 5x5 on 135lbs. If you get all you reps, next week add a small amount like 5lbs, and do 5x5 on 140lbs. Keep adding in small increments like that, it doesnt seem like much, but if you did that for 8 weeks you'd have added 40lbs to the bar and your body WILL grow to adapt to that. But be sure to also do the assistance sets on another exercise, like leg press, for 8-10 reps. The combination of hitting fast and slow twitch fibres in the same workout is where the magic lies

 

[princess]

thx again...this is very helpful.

do you think it would be beneficial at all to separate hams and quads into their own days...with SLDLs being the 5 x 5 movement on ham day and squats being the 5 x 5 on quad day? the reason i'm asking is because i'm really trying to focus on hams/glutes (i'm a girl trying to get some "junk in her trunk").

i seem to get some nice results from SLDLs and almost feel like i'll be cheating myself if i only let myself do 2 sets of these...maybe i'm just being silly???

any opinions?

 

[needsize]

I personally dont like to split up hams and quads, but thats not to say it wouldnt work. If you like SLDL that much, you can do more than 2 sets, I generally do between 3-5 sets for hamstrings anyway

 

[DBGB]

What workouts do you do for your abs?????

 

[needsize]

I do situps on a decline bench. I slowly lower myself about halfway down to where I feel the most resitance, then hold for a slow count of 5, then bring myself most of the way back up. Thats one rep, try to do 5x5 on that, by the last set you'll be shaking like a leaf. This is the only ab routine I've followed for around the last 3 years and it quickly built up some bulging abs that are really strong too. When you can do 5x5, either add reps or weight. I presently do 5 sets of 10 reps with a 45lb plate

 

[DBGB]

Thanks, one more question. Is it ok to work my abs out more than once a week.