5x5 help!!!

[liftingfreak1983]

hey guys i had a few questions about the 5x5 routine...first off when you are doing the first 5x5 how heavy should you be going?? should you start light and then work yourself up...? and the other question is how should you split the muscle groups you are lifting? this is what i was thinking...
monday: chest, shoulders, triceps
wednesday: back pulldown, back thickness, bicep, forearm
friday: calves, hams, quads

thanks for all the help!!

 

[Toozee]

Hey there!

Well, for your first question, yes, you want to start lighter and work your way up over time. It's actually better to start too light than too heavy. I believe NS's example was is you bench 225 for 8 reps, then start off with 185lbs 5x5 for bench.
(Percentage wise that's about 82% of what you do 8 reps with)

It will seem light at first, but you want that "running start" effect to help keep the weights going up.
Personally, I had the flu for almost a week, so I'll probably lower my weights by 2-3 weeks when I go back. Just something to keep in mind if you take some time off.

As for the split, everyone is different so you'll have to see how that works for you. Personally, I like the 4 day thing, but I've done a M-W-F-Sat. schedule, just to save time during the work week. Right now my split is:

Mon - Tri's / Bi's

Tues - Quads / Hams / Calves

Thurs - Chest

Fri - Shoulders / Back

I like this because chest , shoulder, and tri movements are separate, and will not affect the performance of the other.
Same with bi movements and back movements.

Best of luck, I'm sure you'll get a lot out of this program.
-2z-

 

[big4life]

Here is my 5x5 split.

1) chest and bi's
2) back and tris
3) off
4) shoulders and traps
5) legs and calves


I really like the 5x5 program. I have just started it, but so far my strength gains have been awesome since coming back from shoulder surgery.

 

[liftingfreak1983]

alright so let me get this straight...if i do my 5x5 for bench press at 185 then i do 2x8-10 twice of another chest lift...and the same goes for every other muscle group?

 

[liftingfreak1983]

bump

 

[westsnoop]

alright so let me get this straight...if i do my 5x5 for bench press at 185 then i do 2x8-10 twice of another chest lift...and the same goes for every other muscle group?

Pick two auxilliary exercises for a muscle group, then do two sets of 8-10 reps of each (to failure). To use your bench press example as the core of the 5x5, you might add an incline dumbell press for two sets and a fly for two sets.

 

[Toozee]

Pick two auxilliary exercises for a muscle group, then do two sets of 8-10 reps of each (to failure). To use your bench press example as the core of the 5x5, you might add an incline dumbell press for two sets and a fly for two sets.

Yup......what he said.

 

[JKurz1]

you got it bro...........pretty nice routine and you are in and out of the gym <1hr....

MONDAY - OFF
TUESDAY - CHEST CALVES
WEDNESDAY - BACK/DELTS
THURSDAY - OFF
FRIDAY - QUADS/HAMS
SAT - BISTRIS
SUN - CHEST/BACK/DELTS -- WHATEVER I FEEL MAY BE LAGGING...
MONDAY - OFF