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5x5 Poll

How did the 5x5 work for you?

  • Great! Made excellent gains in size & strength

    Votes: 58 38.9%

  • I've made only one of the following gains: size/strength

    Votes: 18 12.1%

  • It hasn't helped me any

    Votes: 10 6.7%

  • I have yet to try it

    Votes: 62 41.6%
  • Total voters
    149
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I too thought it was great. Whether or not I gained a lot of size is hard to say, but my strength went through the roof!!
 
i've made acceptable gains in both strength in size, but was hoping for more gains in strength. however IMO this was my fault because my diet was not in order.
 
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The 5 x 5 program is no good me and not part of my training program. I would rather train to extreme failure in one set. To me, that makes more sense rather than toying around with the same weight for 5 sets. I would rather attack the muscle with a hammer one time at 100 percent rather than performing 85 to 95 percent on the remaining 4 sets. This is only my opinion.
 
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My squat is a good example of how the 5x5 has been awesome for me...
I used to have issues with 225 for 3 sets of 5.....
I started 5x5 around 200, and havnt even come close to hitting a plateau yet and I'm at 245... Every weight has been easy to far...
I can say the same about my deadlift and incline bench as well....
They are ALL going up fast...
 
I have nothing but success with 5x5. Good size and good strength gain all around. My diet is relatively on point with tons of preotein and long chained carbs. I also use a multivitamin and have plenty of calicum and potassium to help muscle firing...
 
my diet has never been better..ive eliminated all white/enriched carbs, cut back on fat, but cals and protein is still high. Im gaining strength for sure, dont know about size yet, i will measure in about 4-5more weeks. Really like the program though
 
I prefer 5 sets of 10, 8, 6, 4, 2 with progressively heavier weights of course. We all respond differently to training programs. The 5x5 is an excellent routine but not the best for me.
 
So far so good all my lifts are going up. I plan on running this for the rest of the summer. I'll post final results.
 
Deltroit said:
So far so good all my lifts are going up. I plan on running this for the rest of the summer. I'll post final results.
Click to expand...

Just so everybody is clear, this poll doesn't relate to the Bill Starr based 5x5. I'm almost certain given the dates it's Needsize's 5x5 workout. There isn't a huge amount of commonality despite the similarity in names.
 
Madcow2 said:
Just so everybody is clear, this poll doesn't relate to the Bill Starr based 5x5. I'm almost certain given the dates it's Needsize's 5x5 workout. There isn't a huge amount of commonality despite the similarity in names.
Click to expand...

Is Needsize's 5x5 any good? I did a search for his 5x5 thread but couldn't find one. Anybody got a link?
 
wallcrawler said:
Is Needsize's 5x5 any good? I did a search for his 5x5 thread but couldn't find one. Anybody got a link?
Click to expand...
Look up at the forum stickies - click the one that says START HERE - go to training methods, it's the one that just says 5x5 and not Bill Starr on it.
 
It's still a good program. Look at the anabolic forum when people post their "routines" and "splits" - shit - and then they wonder why people post "yeah, I hadn't made gains in 2 years so I was really happy with this cycle." I like to do things a different way, especially using dual factor style programming for more advanced trainees, higher frequency, etc... but at least this program actually works (drugs or not) and has a reasonable underlying system to it. If you look at the novice version I have (or Starr has), it's a basic supercompensation layout that isn't too different outside of frequency in the core lifts and cutting some assistance work. Granted, I think frequency is a big factor but that assumes you are getting a lot of other things right and frankly you watch people train in the gym and that's just not the case. Most fall under the 'no clue whatsoever' umbrella. If everybody's program was at least this good, there'd be a lot more happy people in the gyms - of course the negative being there'd be a lot of dorks using my power racks.
 
Speaking of power racks, any idea where I could invest in a good one that would fit in a basement with a 7-8' ceiling? I think I browsed awhile ago and one of them was about 10', and my workout area isn't that spacious.
 
There is always the build your own - or pay someone to build it route. I've seen some floating around the net. This one is fairly inexpensive 82.5" so under 7' if math serves me. This is the midwestbarbell store and just about everyone who's ever dealt with them that I know of has had something good to say. They also provide the totalelite forums that I've sometimes linked for people
http://www.midwestbarbell.com/catalog/product_info.php?cPath=1_31&products_id=37
 
A few questions:

1. Any other compound exercises one should do besides dead, bench, squat, and row?

2. What 2 accessory exercises should go with deadlift (since I don't know exactly which body part this works the most)?

3. Are these meant to be done once a week on seperate days? If so, what should the split look like? Order? Days in between?

4. When you plateau, what do you do? I read someone saying go to 5x3, but what do you do when you plateau on 5x3? Go to 5x1? What do you do when you're completely maxed? Should you take off a week and then refigure your 8 RM and then use this new figure as your starting 5x5 weight?

Thanks.
 
Tom Treutlein said:
Speaking of power racks, any idea where I could invest in a good one that would fit in a basement with a 7-8' ceiling? I think I browsed awhile ago and one of them was about 10', and my workout area isn't that spacious.
Click to expand...
This reminds me of a time when a friend came around and saw a couple of dumbells on the floor, picked up the lighter one and did a one-arm overhead press with it. He looked really pleased with himself when I told him I couldn't do that and he told me that it was easy. He lost his grin when I picked up the other dumbell and showed him that it'd be easy for me too if the ceiling were higher. :)

At 6'2" and with long arms, I'm not sure I could work out in an 8' high room.
 
Madcow2 said:
There is always the build your own - or pay someone to build it route. I've seen some floating around the net. This one is fairly inexpensive 82.5" so under 7' if math serves me. This is the midwestbarbell store and just about everyone who's ever dealt with them that I know of has had something good to say. They also provide the totalelite forums that I've sometimes linked for people
http://www.midwestbarbell.com/catalog/product_info.php?cPath=1_31&products_id=37
Click to expand...


A few questions:

1. Any other compound exercises one should do besides dead, bench, squat, and row?

2. What 2 accessory exercises should go with deadlift (since I don't know exactly which body part this works the most)?

3. Are these meant to be done once a week on seperate days? If so, what should the split look like? Order? Days in between?

4. When you plateau, what do you do? I read someone saying go to 5x3, but what do you do when you plateau on 5x3? Go to 5x1? What do you do when you're completely maxed? Should you take off a week and then refigure your 8 RM and then use this new figure as your starting 5x5 weight?
 
Wallcrawler - I haven't looked at Needsize's 5x5 program in a long time. I honestly couldn't tell you. If you search on here there are plenty of people who have used it and written out their examples. I'd also think that in the main thread link I provided, if you keep browsing back you'd most likely find a complete program that someone had drawn up and likely more of this info too.
 
could someone give me the link to madcows sticky on how to do the 5x5 program I am going to start it but cant find the link. its probably right in front of my face too.
 
Go to the 'Training information vault - - START HERE' sticky at the top of this forum.
http://www.elitefitness.com/forum/showthread.php?t=385111

Go to Training Methods and Exercise Descroptions. The first is HST and then you'll find two 5x5 descriptions. The first is Needsize's (just says 5x5 and this is what this poll pertains to although I imagine it's gotten a big vague now) and the second is fairly obviously the one I've become associated with here as it has my username on it.

Click the link and you'll find a large table of contents organized and linked for your convenience.
 
Bill Starr's 5x5 has me +4 lbs in 4 weeks of loading, a hair less than my all time high of 250. I'm sure I'll gain more with the deload. Strength is rediculous!!
 
I have 12 weeks left of my current (16 week) training programme, i think i will do the 5x5 for 16 weeks then to see what i gains get from it.
 
combat_action said:
Bill Starr's 5x5 has me +4 lbs in 4 weeks of loading, a hair less than my all time high of 250. I'm sure I'll gain more with the deload. Strength is rediculous!!
Click to expand...
It's given me about a 10% strength boost each time I've run it.
 
so far i've increased all weights...not much at all on squats though...but i've been using the smith squat machine...since there's only 1 rack for squats and that's where all the hardcore guys go to DL and squat like 4 plates on each side + so i havent used it yet...but i guess i should just forget bout everyone else and just go do my lifts :)

so far my gains are: bench - from 65 2 reps to now: 110 5 reps (today gonna hit 115 :)

squats started: like 115 or around there to now about 195 (when i started my weight though i could easily do 5 reps so i should have started higher at around 145 in reality)

and before the 5x5 routine i could do 2 push-ups (dont laugh :worried: )

now i could do 30 in a row ALL the way down not cheating (not arnold or anything but its a big improvement)

and i couldnt do any dips without assistance before and now i can do 5 in a row no help or spotting...all the way down dips ;)
 
The 5X5 (Madcow's) worked excellent for me. Becuase of my schedule of a vacation, I elongated the volume (5X5) phase to 6 weeks. I ate only to maintain my weight during that time. I had only been doing deads for about 8 weeks when I started the 5X5, so I knew I'd get better at them, just doing them. I also started (2nd week of 5X5) doing atf squats - none of the parallel or just past parallel, but ass to floor. This was new to me, so I basically started over again. I took a week off for vacation (deload phase). The next 4 weeks I ate about 4200 cals per day (I weighed 225) and did the intensity phase (3X3). All of my lifts went up and I put on about 15 pounds.
Excellent routine.
 
Can someone please kill this poll, you have people in here voting and talking about 2 very different programs from when it started in May 2003 vs. when it was revived in May 2005 (and I'd venture they don't read the responses to realize this before voting). Makes it a pretty worthless poll that for some reason keeps showing up and getting voted as I guess people are running searches on "5x5" or something.
 
Madcow2 said:
Can someone please kill this poll, you have people in here voting and talking about 2 very different programs from when it started in May 2003 vs. when it was revived in May 2005 (and I'd venture they don't read the responses to realize this before voting). Makes it a pretty worthless poll that for some reason keeps showing up and getting voted as I guess people are running searches on "5x5" or something.
Click to expand...
It showed up again. I think Tom T./Legion K./Combat Action has all 3 of his identities in here over the years.

I'll quote myself again. There is a huge amount of misinformation in this pole since there are 2 totally separate programs that are unrelated to a large extent except for using 5 sets and 5 reps.
 
Madcow2 said:
It showed up again. I think Tom T./Legion K./Combat Action has all 3 of his identities in here over the years.

I'll quote myself again. There is a huge amount of misinformation in this pole since there are 2 totally separate programs that are unrelated to a large extent except for using 5 sets and 5 reps.
Click to expand...
yea, but anthrax invasion is missing :o
 
He ws a good source of info for HST and a mood lightener for the forum.

I saw him post a handful of times on another site not long after being banned here but I've not seen anything of him for a few months, now.
 
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