5 X 5 Training Method

[spatts]

Originally posted by Needsize:

I'll do my best to try and remember all the elements that make the program work.

The premise of the routine is progressive overload, meaning that every week you are putting increasing amounts of stress on the muscles, generally through small increases in the amount of weight used. The progressive overload forces the body to grow to adapt to the increasing amounts of stress, even though the body really isnt training to failure.

The routine consists of choosing a heavy compound exercise to use for each bodypart, these can include, squat, deadlifts, bench press, close grip bench, standing barbell curls, military press, etc. On top of the initial 5x5, you also choose 2 other exercises, and aim to do 2 sets on each, of 8-10 reps per set.
Here's a sample routine
Chest
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10

The key for me when using this routine is to start light, at weights that you can easily nail your reps and concentrate on form. For example, say you can bench 225lbs for 8 reps, start with 195lbs on the bar. This should be easy, but if you keep your reps slow and in control, you will still get a good pump and have a good workout. Next week, bump up the weight by a SMALL increment, remember the key is to be able to keep adding weight, it's not a race to get to the massive poundages. If you add too quickly you will plateau in a hurry and the routine wont do jack for you. So you hit 5x5 on 195, next week its 200, the week after 205, etc. When you get to a point where you're starting to have trouble hitting your reps, add something extra to help, if you're natural, thats when I would throw in creatine and whatever else as this will help you keep adding weight. If you dont get all 5x5, then do not add more weight next week, stick with the same and the odds are you'll hit it next time you try.

This routine is very effective as it targets fast twitch muscle fibres(5x5) as well as slower twitch(8-10reps) all in the same workout. Generally when done correctly you can gain lots of size as well as some pretty incredible strength all at the same time. I'm only a bodybuilder and dont give a rat's ass about strength, but have hit lifts (ie, deadlift 550lbs for 5 reps) that would allow me to compete as a powerlifter.

To view archived questions and answers for this thread, click here.

 

[chewyxrage]

Cool spatts, I'm glad you found that.

Btw- that link is broken. Or maybe you just haven't uploaded it yet. Just letting ya know

 

[lucidblue]

Thanks Spatts... I refer to this thread often.

 

[needsize]

thanks spatts, I just wish we had all the questions that were asked along with the answers, thats where the real info in the thread lay

 

[spatts]

Needsize, I saved them at the bottom of my post.

 

[kingc_79]

thanks spatts....adapt to the situation and overcome

 

[hellboy]

Do you increase weight each week on the exercises that are 2x8 also? Or just on the 5x5 ones?

 

[needsize]

awesome, spatts, I didnt see that.
Big ups to spatts and the others who helped bring this stuff back from the dead

 

[from zero]

Awesome spatts. This in invaluable information. Thank you.

 

[lukeb5301]

I must say I love 5x5
ive been lifting for about 1.5 yrs and mainly on bech ive always pleatued and could do about 190 on a rep chart but could onl 1rm bout 175.. right now with 5x5 ill be doing 5x3 on 175 on monday.. this program works and i love it

 

[Lord_Suston]

Hellboy and all other who have question on secondary lifts, if you can get both sets for 10 reps with good form then bump up the weight a small increment.

When I did this for incline I would go up 5lbs one week and my accessories usually went up 5lbs as well, the key is to be humble and start with a weight that easily used.

BTW Needsize thanks for the ab work out I super setted it with revese hyper (which I did the same way), I am hurting

 

[Griz1]

awesome, spatts, I didnt see that.
Big ups to spatts and the others who helped bring this stuff back from the dead

Amen!!

Spatts Rocks!!

A heavilly referenced/read thread that's for certain!

 

[bifteck]

thanks for getting this back up!! i recommended two of my friends look at it because it worked so well for me

 

[dzuljas]

hmm interesting. This is the routine I have been doing for the past 2 years.

 

[Arnold'sApprentice]

the thread used to have many,many more q + a than is now archived

such a shame

 

[MrOlympia2004]

Not bad for amatures.

 

[EL GAUCHO]

Not bad for amateurs neither.

 

[lavi]

Not bad for amateurs neither.

Anyway, to reiterate hellboy's question, "Do you increase weight each week on the exercises that are 2x8 also? Or just on the 5x5 ones?"

 

[EL GAUCHO]

Yeah, you increase the weight on both the 5X5's and 2x8-10.
The key is to keep within the 8-10 reps range.

 

[2horns]

when you start out out at say 195 for your 5x5 are you doing 195 for five sets...and the following week do 200 for 5 sets?...or is each one of your five sets going up 5lbs each?...example:

195,200,205,210,215....or
195,195,195,195,195...then next week 200 for five sets?

 

[big4life]

when you start out out at say 195 for your 5x5 are you doing 195 for five sets...and the following week do 200 for 5 sets?...or is each one of your five sets going up 5lbs each?...example:

195,200,205,210,215....or
195,195,195,195,195...then next week 200 for five sets?

If you are doing 195 then you would do five sets at 195, then increase it the following week.

 

[P_3]

would i do the workout like this?
fb= flat bench(5x5), db= dumbel incline press(2x8-10), if= incline flys(2x8-10)
Fb db fb if fb db fb if fb
thx

 

[lavi]

ud do it like this:
fb fb fb fb fb
db db
if if

 

[P_3]

ud do it like this:
fb fb fb fb fb
db db
if if

do i do that like fb db if fb db if fb fb fb or do i do it like fb fb fb fb fb db db if if

sry if its confusing im wondering if i could do it the way i posted before cause i dont want to like wait(rest) between each set of 5x5 and the 2x8s i just want to get thru the workout quickly

 

[P_3]

^bump

 

[big4life]

You would do all your flat bench sets, then your incline db's, then your flyes. You will need your rest between sets to complete the 5x5 program.

 

[P_3]

thx but i get the idea but could i alternate between the 2x8-10's?
like i finish my flat bench sets then i would alternate between the incline bench and the flys

 

[big4life]

thx but i get the idea but could i alternate between the 2x8-10's?
like i finish my flat bench sets then i would alternate between the incline bench and the flys

I guess you could, but you still need to rest between these sets as well, not as much rest as between the 5x5's, but still some rest.

 

[needsize]

I guess you could, but you still need to rest between these sets as well, not as much rest as between the 5x5's, but still some rest.

that was my thinking as well

 

[P_3]

alrite thx for ur input guys

 

[Assertive Guy]

Length

How long should the rest between the sets of 5*5 and 2*8 be?? Is a minute about right, or is that too short??

 

[P_3]

u might need to rest 2-3 min for the 5x5 and like 1 min for the 2x8's

 

[Quadsweep]

I was thinking about trying this but my delima is that I am not sure my joints could handle it. I mean I do 225 behind neck press for 20-25 reps. What would I do for 5? sounds like an injury to me. should have done it when I was yuonger and less broken.

Quad

 

[needsize]

I was thinking about trying this but my delima is that I am not sure my joints could handle it. I mean I do 225 behind neck press for 20-25 reps. What would I do for 5? sounds like an injury to me. should have done it when I was yuonger and less brocken.

Quad

if you have any joint problems then it might not be a good idea. You'd likely end up around 3 plates or more for reps, which could be killer. I got up to 5x5 on 255lbs on military, and thats when my rotator cuff blew. It did do wonders for my squat, bench and deadlift though

 

[Assertive Guy]

Who is that?

Is that pic on the top left of your posts you?? If it is, your f*cking huge!!!

 

[Assertive Guy]

5*5

I began the 5*5 last week, and I started 15lbs heavier than I normally lift, just because I knew I could. I didnt realise starting light was the goal. Should I down the weight by 30lbs this week, and start over? It will seem so easy when I easily hit the 5*5 on those weights last week. Any advice?

 

[needsize]

Re: Who is that?

Is that pic on the top left of your posts you?? If it is, your f*cking huge!!!

if you mean the pic in my post, yup, thats me. The one in quadsweeps pic is him as well

As for your other question, I would definitely say drop the weight. You'll grow off this program because you are constantly adding weight, not because of how much is actually on the bar. But if you start too heavy then you cant keep adding

 

[Mavy]

Elaborate a little

Hey guys, my old training regimine is coming to a stop this Sunday and am looking to start a new program. I was thinking of giving this a try. I do have a few questions though, just want to go into more detail if you can fill in the gaps.

I am trying to write this out so I have it. maybe we could draw up a draft example for folks here of a full 5x5 program in detail.

Frequency:
?? Is this every day, every other day?

Intensity:
5 reps first portion, (approx. 85-95% of 1RM), 5 sets,
followed by 4 reps for the second portion 8-10 sets.

Rest:
2.5 minutes rest (2-3 seconds eccentric phase, explosive concentric phase?).

Mode:
Compound movements that enable heavy lifting for the 5x5. Isolation movments for the last 4 sets.
Pyramid up the load each day by appox. 5 lbs.

Qs??
1. What is your split like for this type of program? 1 bodypart, 2, more??
2. What is recommended for warm-up??
3. What about stretching? Do you incorporate it in during, after???
4. Do you do 5x5 for every body part? i.e. Same number of sets for both chest and bis? or do you adapt this to the size of the muscle group?

Mostly curious how many body parts you work each one and the frequency you train at. I am coming from a supersetting style of training now, so this will be a shock to my muscles and should really up my strength. If someone could correct anything that I have wrong here and fill in the gaps, it would be greatly appreciated.

Cheers bros,
Mavy

 

[Quadsweep]

if you have any joint problems then it might not be a good idea. You'd likely end up around 3 plates or more for reps, which could be killer. I got up to 5x5 on 255lbs on military, and thats when my rotator cuff blew. It did do wonders for my squat, bench and deadlift though

Yes thats what I was thinking. Hell maybe after this Looooonnngg lay off???.....

Quad

 

[guldukat]

Let me be sure I understand this:

If you're benching 225 for an 8 RM, you start with around 195 for 5x5.

Okay, so would it be accurate to say that, at the first of a training cycle, you simply take your 8RM, cut it by around 13%, and start your 5x5ing? Would that percentage hold roughly true for all exercises, like deads, squats and other real heavy stuff?

Also, when you peak at a given weight w/ 5x5, right before you switch over to 5x3, how many reps might one get out of their 5x5 weight if they just went all-out in one set?

 

[needsize]

Let me be sure I understand this:

If you're benching 225 for an 8 RM, you start with around 195 for 5x5.

Okay, so would it be accurate to say that, at the first of a training cycle, you simply take your 8RM, cut it by around 13%, and start your 5x5ing? Would that percentage hold roughly true for all exercises, like deads, squats and other real heavy stuff?

Also, when you peak at a given weight w/ 5x5, right before you switch over to 5x3, how many reps might one get out of their 5x5 weight if they just went all-out in one set?

I dont really have a set formula for how much I drop the weight to start. Generally I want it to take at least 4 weeks to get back to my last working weight.
As for the 2nd question, i have never tried, but my guess would be around 8 reps

 

[Sub-Zero]

needsize your arm is hypnotic

 

[guldukat]

I dont really have a set formula for how much I drop the weight to start. Generally I want it to take at least 4 weeks to get back to my last working weight.
As for the 2nd question, i have never tried, but my guess would be around 8 reps

I gotcha.

The thing is, I'm considering a 5x5 for a change of pace. It's obviously an effective routine *looks at your avatar *, and I'm getting bored with what I'm doing.

Since it's been so long that I've done something similar, though, I wasn't sure where to start. I'm so used to doing one max work set, usually with rest-pauses afterwards.

EDIT: Maybe an example would help. I know this is hard to nail down.

I like the Hammer Iso-Incline. I think my previous best on it was 320x8.

If I was to use it for my 5x5, should I only drop 25-30 lbs. to start? Going up 5 lbs. a week, that'd have me back to an 8RM in 5-6 weeks.

Could a long-time low volume guy like me probably handle that? How many weeks should go by before that last set is hitting failure?

 

[needsize]

guldukat, going by your example that should work. Generally somewhere around a month you want to be back to your old working weight, but by then it should feela whole lot easier. I've been thinking about the 5x5 lately, and there are some variations that would likely work well for the lower volume guys. For example, it could be done 3 sets of 5 instead of 5 sets. For the accessory stuff, instead of 2 exercises and 2 sets each, you could do only one set of each exercise.
The key really is progression on the compound movements (as well as the other ones when you can get it)
There really is no set time when you'll start hitting failure, I've managed to progress for months, but I've also hit the wall in 6 weeks

 

[Assertive Guy]

Needsize

Needsize, whats the best way to make the transition from the 5*5 to the 5*3 on this programme?? Do you just keep adding weight and move up??

Karma to you for your help

 

[needsize]

Re: Needsize

Needsize, whats the best way to make the transition from the 5*5 to the 5*3 on this programme?? Do you just keep adding weight and move up??

Karma to you for your help

when you plateau, add your 5lbs to the bar for the next workout but do 5x5 instead of 5x5, and keep progressing from there, nothing fancy

 

[lavi]

(He meant "do 5x3 instead of 5x5")

 

[Assertive Guy]

ah I C!

I C. So when I cant get any more lbs out of my 5*5, I just go 5*4reps and keep adding weight, and same until I reach 5*3

 

[guldukat]

I've been thinking about the 5x5 lately, and there are some variations that would likely work well for the lower volume guys. For example, it could be done 3 sets of 5 instead of 5 sets. For the accessory stuff, instead of 2 exercises and 2 sets each, you could do only one set of each exercise.
The key really is progression on the compound movements (as well as the other ones when you can get it)
There really is no set time when you'll start hitting failure, I've managed to progress for months, but I've also hit the wall in 6 weeks

I understand Thanks, man. Good thoughts.

 

[Debaser]

Actually needsize, as a low volume guy, I can offer another alternative. I'm actually doing this right now too

Simply keep the progression ideas (what I'm doing, not increasing weight until are sets of 5 are complete) and drop the accessory exercises, and rotate the exercises each workout ala DC training. At first I was doing AM/PM, but this quickly failed to work simply because my job often has night shifts, so it's nearly impossible. Anyway let me clarify my idea with an example:

Workout A

Hammer chest press - 4 x 5
Overhead lockouts - 2 x 5
Hammer row - 4 x 5
Curl - 2 x 5
Squat - 3 x 5
Romanian/SL deadlift - 3 x 5

Workout B

Hammer incline press - 4 x 5
Overhead press - 2 x 5
Pulldown/chin - 4 x 5
Reverse curl - 2 x 5
Sumo Deadlift - 5 x 5

Obviously you can take a lot of liberty with this idea, but you get the point. What I listed is pretty similar to what I'm going to give a shot.

 

[Debaser]

The idea is 3 fullbody workouts a week (ala HST). So I actually combined ideas from needsize 5x5, DC, and HST.

If you wanted, and if you prefer isolation exercises (like lateral raises) you could have some of those in one workout to get your bases covered.

 

[needsize]

debaser, thats not a bad idea, but I think a lot of that would also depend on the amount of fast twitch fibres someone has. Since its mostly low rep, some people might not make the same size gains as some seem to need at least some higher rep training to facilitate growth.
Its a solid premise though, I bet alternating between this approach and the traditional 5x5 say every 8-12 weeks would probably yield some impressive results

 

[Griz1]

needsize your arm is hypnotic

LOL!!

It kinda looks like a leg doesn't it?

"If it isn't my good friend Greg[Needsize], with a leg for an arm, and an arm for a leg!" (Dr. Nick)

I can't imagine having that thing wrapped around my head constricting like a snake......shudder!

Needsize, what's your arm measure anyway?

 

[needsize]

LOL!!

It kinda looks like a leg doesn't it?

"If it isn't my good friend Greg[Needsize], with a leg for an arm, and an arm for a leg!" (Dr. Nick)

I can't imagine having that thing wrapped around my head constricting like a snake......shudder!

Needsize, what's your arm measure anyway?

I love any simpson quote.....

When I used to bounce, anytime someone wanted to fight I just wrapped my arm around there neck till they passed out, which usually only took a few seconds.
Believe it or not, in that pic my arm is just over 17" at around 4% bodyfat, they are currently just under 19" cold at 11% bodyfat

 

[guldukat]

I love any simpson quote.....

When I used to bounce, anytime someone wanted to fight I just wrapped my arm around there neck till they passed out, which usually only took a few seconds.
Believe it or not, in that pic my arm is just over 17" at around 4% bodyfat, they are currently just under 19" cold at 11% bodyfat

Christ.

The craziest thing is, they look even bigger than the measurement indicates. When you were bone-dry at your show, I wouldn't have guessed your arms were even a hair under 18.5". A freaky degree of leanness helps that, of course, but the shape of your arms is really killer, too.

Oop, speaking of The Simpsons, it's on now (D'oH!). Gotta roll.
-Sean

 

[needsize]

Christ.

The craziest thing is, they look even bigger than the measurement indicates. When you were bone-dry at your show, I wouldn't have guessed your arms were even a hair under 18.5". A freaky degree of leanness helps that, of course, but the shape of your arms is really killer, too.

Oop, speaking of The Simpsons, it's on now (D'oH!). Gotta roll.
-Sean

Thanks, the muscle shape and small frame really help, when I get these puppies to 20" they'll be some kind of freaky then...

New Simpsons tonight as well, it was the one where homer builds the killer robot

 

[xevn]

I am new here and I am thinking about starting the 5x5 program. I wanted to do a bit more research about it, but the link posted by Spatts at the start of the thread is broken.

So, has anyone got another link to the archived questions and answers. Or if someone has them saved could they email to me.

 

[Tom Treutlein]

Debaser, I'm doing something similar in terms of combining those three routines.

Needsize, I don't feel the make-up of fibers makes a difference in terms of how one will grow. There are different rep-ranges which target various specific goals.

http://www.fortifiediron.net/invision/index.php?showtopic=5467

The 3rd post.

Plus, analogy I heard - to say you can hit the slow-twitch fibers without grazing the fast is like saying you can hit 1000 RPM without touching 500. Made sense to me. Maybe I'm wrong.

Also, that example of 3x5 with only one accessory exercise for an abbreviated, low-volume 5x5 routine is basically what BFS is. Anyone interested in a brief version of the 5x5 should check it out. It definitely added size to my frame. 1" in 12 weeks on the arms. I liked it.

 

[EL GAUCHO]

5 X 5= Good shit.

 

[rossnara]

One quick question, on the first week does nutrition stay at maintenance or above, cause I feel kinda wrong eating so much if the workout is light.

 

[needsize]

One quick question, on the first week does nutrition stay at maintenance or above, cause I feel kinda wrong eating so much if the workout is light.

start slowing adding calories

 

[BodybuildingUniverse]

nice to see 5x5 back on the first page!

 

[Vectork39]

can we get a fix on that link spatts?

 

[Dial_tone]

How long should it take before you start struggling to get the reps? I'm in week 5 and still knocking everything out with ease. I just lift it slower to make it feel heavier.

 

[bran987]

yes link fix please spatts!

 

[Tom Treutlein]

By the 4th week you should reach your old working weight. It's not surprising that 5 weeks in only you're doing fine. Give it some more time.

 

[Dial_tone]

I should have done Incline press for the 5x5 instead of flat. I might switch next week.

 

[Tom Treutlein]

Yeah, I'd definitely say you do that. Inclines are priority #1 for me. I love them.

 

[lavi]

Yeah, I'd definitely say you do that. Inclines are priority #1 for me. I love them.

I HATE THEM!!! AM I THE ONLY ONE??? But I still do them, and doing them for 5x5 could be a good idea

 

[casualbb]

What's wrong with the link? I assume you mean from "training stickies" to the actual thread... that seems to work fine

 

[champion]

this link doesnt work, on the first page, first post......

To view archived questions and answers for this thread, click here.

 

[casualbb]

Sorry, I can't do anything about that. The person who runs asylum-strength took the page down.

If you have a question just post it here and it will be fielded. Then we can make this thread a huge Q&A archive.

 

[EL GAUCHO]

5 x 5 is back....and I'm back on it!

 

[supplyed]

I've plateaued on the 5x5 after 3 months of doing incline, flat, and decline in that order. Would it be enough of a shock to keep doing 5x5 but switch the order around and switch 1 or 2 exercises or is it necessary to change the number of reps? I really don't want to do low volume like 5 sets of 3 so what would be better a higher rep regime or switching of exercises?

 

[Dial_tone]

I think changing the 5x5 exercise is a good idea. I switched from flat to incline press and I get a much better workout.

 

[cball]

What distinguishes "5x5" from Max-OT training? It's exactly the same as far as I can see. 6 - 9 sets per muscle group of 4 - 6 reps, where you aim for the 6th rep representing positive failure, resting 2 - 3 minutes between each set, and bumping the reps for slow twitch muscle groups.

 

[casualbb]

Max-OT is training to failure, no clear load progression other than "add weight as you get stronger."

Also they don't do wave loading, ie starting below your 5RM and then trying to ramp it up. The progression helps to make 5x5 more effective than max-OT.

 

[EL GAUCHO]

One question:
When do we change exercises? I'm reaching my max on most lifts: took it down to 5X3, but now I'm getting bored of the same lifts.
Is there a routine for taking a week or two off to decondition? I think with DC you took a week off after 6-8 weeks? At which point you did light training for the body to recover.

 

[slash747]

With 5x5 do you stick do doing one body part per day.
Or can you do 5 x 5 for multiple body parts in one day?

 

[lavi]

People tend to use a 3-5 day split, so 1 or 2 bodyparts in one day works just fine.

 

[slash747]

3-5 day split?

 

[lavi]

I meant work out 3-5 days per week, meaning they'd have to do more than 1 bodypart a day at least sometimes.

 

[needsize]

I usually do 2 bodyparts per day

 

[slash747]

I usually do 2 bodyparts per day

How many days a week, do you go to the gym? how many times a week do you do each body part?

Im really looking to change my routine. Ive been doing it for the past 3 years and its not working so well anymore.

im starting deca/eq/var in april and I want to have the best possible workout all laid out.

 

[needsize]

I was doing this
day 1 chest/calves
day 2 back shoulders
day 3 and 4 rest
day 5 bis/tris/calves
day 6 quads/hams/abs
day 7 rest

But I cut out one of the rest days after back, so I'm training 2 on 1 off, so 5 days a week, and I am liking that. But I found I had to cut volume a bit to make it work

 

[EL GAUCHO]

One question:
When do we change exercises? I'm reaching my max on most lifts: took it down to 5X3, but now I'm getting bored of the same lifts.
Is there a point at which we are taking a week or two off to decondition? I think with DC you took a week off after 6-8 weeks? At which point you did light training for the body to recover.
Do we do this with 5X5, or just change the exercises?

 

[Whiskey]

a quick question or two about warming up and doing extra reps.

1. I have always done a light warm up first. Should I keep doing this as normal or should I maybe warm up more than normal as the weight adds up?

2. In starting out the 5X5 program, after I have done my sets of 5X5 and both groups of 8-10 can I do a little extra work, or am I supposed to stop completely?

Whiskey

 

[biondo]

sorry guy, dont think im stupid, just have few problem to perfectly translate your language (im writin from italy...).
like this 5x5 routine very much, just have few problems to understand the "right weight to use".
if i understood weel:
--> the first workout i should use a weight that i normally use for 8 reps, right?
--> do i have to use the same weight till i can do ALL the 5 sets of 5 reps or i increase the weight each week even if my workout will be something like 1x5, 1x5, 1x5, 1x3. 1x2?
thanks for your help.
ciao
fabry

 

[lavi]

A weight you can do 5 sets of 5 with is about what you could 1 set of 8 reps with. You want to start off where itd take you about a month to get to that weight, so that means about 20 pounds lower (you go up 5 pounds per week).

If you don't finish 5 sets of 5 one week, try that weight again next week. if you still dont finish, the next week go up 5 pounds and do 5 sets of 3 instead. once you get to a weight where you cant finish the 5 sets of 3, go back to the weight you got stuck at trying to do 5 sets 5 and you should be able to do 5 sets of 5 with that. then continue with 5 sets of 5.

lol my post is confusing, read it very, very slowly...

 

[EL GAUCHO]

One more time:
When do we change exercises? I'm reaching my max on most lifts: took it down to 5X3, but now I'm getting bored of the same lifts.
Is there a point at which we are taking a week or two off to decondition? I think with DC you took a week off after 6-8 weeks? At which point you did light training for the body to recover.
Do we do this with 5X5, or just change the exercises?

 

[biondo]

i have a lower back problem and have to be careful with some excercice (deadlifts and squat especially).
what alternative excercices would u suggest for back and legs?
thanks

 

[Tom Treutlein]

El, I've never heard of a "cruising" type period on 5x5, but I don't see why it would hurt any. How many weeks have you been on it? It may be a good idea to stop entirely for a week or two, and come back to it. You'll surely decondition the muscle enough and when you begin anew, tear shit up.

I have a question of my own. When you start, you know how you're supposed to begin a month behind? Like Lavi said, 20 lbs. under (assuming 5 lb. incretments) a weight you can handle for 1x8? Well, during that time, is it imperative that you still eat big, or can you conserve some of your food and eat moderately, since during that time, for the most part, gains won't come because the weights are going to be so easy for you. It just feels kind of like a waste to me, to eat so much when the numbers with your lifting are so little (relative to what you can do).

 

[EL GAUCHO]

Been on it for around 11 weeks now.
So I may cruise for a week doing standard volume sets at light weight.
As for the eating...I see what you're saying. Eating less would make more sense to me, unless you're bulking I suppose.

 

[biondo]

question:
5x5 starting weight --> 8rep weight less 1month
i feel like im gonna waste 1 month coz if understood weel after 1 month ill be back to same point! am i stupid or there is something "magic" with it?
thanks

how would you split my routine considering that i want to give priority to legs (and hams especially)? i need an advice, thanks

 

[TrevMill]

I'm going to start this tomorrow.

 

[WhatNot51]

Started this today, and it sucks heh. I feel like I have done crap today. I read the first week it will feel like you've barely worked out at all, so i hope come these next few weeks it will get more intense. Today was cake tho.

I did
5x5 db bench
2x8 db incline
2x8 cable chest thing (not sure what its called )
2x8 pec dec

had to add one more 2x8 just to feel somewhat satisfied with the workout

 

[EL GAUCHO]

If you had worked hard enough, you wouldn't feel the need to do another exercise whatnot51.
When I've finished my two 2X8's I can barely heave myself out of the gym.
Up the intensity!

 

[shogun4877]

What does everyone think about doing 5x5 for 3 or 4 compound movements per workout? In other words, instead of 5x5 for a big compound movement, then 2 other exercises, each with 2 sets of 8-10 reps, how about something like this:

Day 1:
BB Bench Press 5x5
DB Military Press 5x5
Close-Grip Bench Press 5x5

Day 2:
Deadlifts 5x5
Bent BB Rows 5x5
Close-Grip Underhand Chins 5x5

I'm a bit of a newbie. Just trying to get some help. Thanks a lot in advance.

 

[Tom Treutlein]

Well, you'll probably burn yourself out that way. 5x5 bench, military and closegrip in one day? Nah, no thanks. I don't go for higher volume training anyway, but that wouldn't be adequate. I doubt you could put in enough intensity after 10 sets of exercises that the triceps assist in.

People have brought this idea up before. You could give it a try, but I think you'd burn out too quick. Maybe not, though. Give it a shot if you really want to, but I'd suggest sticking to the suggested routine. It's tried and true. It works. That's all you need. Unless you're out to find a new method.

 

[Quez1982]

can you guys write down your workout and split? i wanna see what you do for exercises if possible thx