5x5 Problemo

[JKurz1]

Dilema - Tried the 5x5, but my problem is if I'm not in the gym for an hour - hour +1/2, I don't feel like I'm getting a solid workout...like leaving the gym exhausted (well, close), but def. sore....For instance, Today I got shoulders/traps......So, I'd do:

Dbell Press - 1 warmup, 5x5 with 80's
Lat Raise - 3 sets, 10,8,8
Fnt Raise - 2 sets, 45lbs, 8,8
Rear Delt - 3 sets of 10
Uprights - 3 sets, 10,8,8
RV shrugs on Smith - 4 sets 12,10,10,10
and finish off with 2 light sets of Arnolds......


I know it's not the 5x5, but revamped....too much?????? Karma!

 

[FatRat]

I would agree that that is too much for shoulders! An hour and a half is over the top. I have chest on its own tonight and I will be done in 30 mins, would be sooner without having to wait for equipment.

Your delts are small muscles compared to other body parts, and whilst it is good to hit them hard, they really don’t need that much volume.

FYI, for shoulders I do something like this:

Military press 5x5
Side laterals 2 x 8-10
Arnolds 2 x 8-10

That is plenty for me, after this I’m toasted. I feel rear delts and traps get hit with back, so rarely train them directly. Might do one set of rear delt flies every other week at the end of back.

You say you adjusted the 5x5 plan, what was your reason for this? What do you feel your changes achieved?

 

[SOUPERMAN]

less is more, that is way too much.

 

[JKurz1]

think so? just can't fathom a 30min workout......with rest, prob. lifting for 5-8 minutes total.....

 

[FatRat]

Here you go. I make that 24 mins, with plenty of time to spare for any interruptions. All I would say is that my chest is loving it and strength increases have been fantastic.

Bench Press
5 mins warming up / building up weight
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest

17 mins

Incline Dumbells
30 secs to do 10 reps
2 mins rest
30 secs to do 10 reps
2 mins rest

5 mins

Cable flies
30 secs to do 10 reps
1 min rest
30 secs to do 10 reps

2 mins

Total: 24 mins

 

[The Red Dragon]

You know, you do hinder gains if you work out too long. Many studies have concluded that the anabolic:catabolic ratio break even at 45 minutes to an hour...especially under heavy intensity...5x5 is a fairly intense program. The longer you workout at a high intensity, your body will start releasing cortisol to break down protein to acquire energy (namely muscle protein). I think you may also lose your 1 hour window =/...I'm not quite sure when it starts. I would not advise that you go over an hour even if you don't feel right about it. Let the gains speak for themselves. Plus I'm sure you have better things to divert the excess time to. Do heavier exercises...that'll make you feel satisfied. Anyway, props to the weight you use

 

[FatRat]

JKurz1 - I just read in another post (http://boards.elitefitness.com/forum/showthread.php?postid=2731446#post2731446) that you think you are too skiny?

Perhaps you might have just found a way to reduce the huge numbers of calories you are burning per workout, whilst still stimulating growth AND decreasing recovery time!

 

[JKurz1]

I am too skinny....so, what's your point??? I'm also 6-7%bf and benching 3plates......I'll be ok buddy....

 

[FatRat]

Ok, mate, calm down, I’m just pointing out that you say you are too skinny, which you may or may not be, and that you are using very high volume. Using a lower volume might help you thicken out a bit since from what you said, that is your goal? Just putting two and two together here…

 

[JKurz1]

nah bro....I was ripping you.......I understand what you are saying, and it's true....just need to convince myself of that! Which is the hard part....if I could be in and out in 1/2hr, trust me, I'd love it....just can't imagine............thanks for the sugg.

 

[guldukat]

nah bro....I was ripping you.......I understand what you are saying, and it's true....just need to convince myself of that! Which is the hard part....if I could be in and out in 1/2hr, trust me, I'd love it....just can't imagine............thanks for the sugg.

JK,

I'm curious: what do you think would convince you that a kind of low-volume workout would work for you?

I know what you mean about wanting to leave the gym feeling destroyed, however. That IS a hard impulse to fight

 

[PolishHammer1977]

Dbell Press - 1 warmup, 5x5 with 80's
Lat Raise - 3 sets, 10,8,8
Fnt Raise - 2 sets, 45lbs, 8,8
Rear Delt - 3 sets of 10
Uprights - 3 sets, 10,8,8
RV shrugs on Smith - 4 sets 12,10,10,10
and finish off with 2 light sets of Arnolds......


I know it's not the 5x5, but revamped....too much?????? Karma!

I am not trying to impose this on you. I am not a trainer. This is what I would change.

Standing OHP/Seated OHP 5X5
Hang Cleans 2X10
Barbell Shrugs/Farmer Walk 2X10

This would be tremendous. Challenge yourself to learn and exell at new exercises. Master them.

 

[from zero]

Re: Re: 5x5 Problemo

Standing OHP/Seated OHP 5X5
Hang Cleans 2X10
Barbell Shrugs/Farmer Walk 2X10

Simple and intense. I like it.

 

[JKurz1]

it's a mind game bra - just like it's hard for me to bulk and add food when I know I'll lose my 6pack......sucks......guilt,guilt,guilt....

 

[PolishHammer1977]

Re: Re: Re: 5x5 Problemo

Simple and intense. I like it.

I think it is a recipe for growth.

 

[needsize]

Dbell Press - 1 warmup, 5x5 with 80's
Lat Raise - 3 sets, 10,8,8
Fnt Raise - 2 sets, 45lbs, 8,8
Rear Delt - 3 sets of 10
Uprights - 3 sets, 10,8,8
RV shrugs on Smith - 4 sets 12,10,10,10
and finish off with 2 light sets of Arnolds......


I know it's not the 5x5, but revamped....too much?????? Karma!

defintely too much. The front raises are pointless, front delts get so much work during other workouts that they dont need any direct stimulation, plus, the stronger you make them then they will do more of the work during other workouts like chest. I also think the upright rows and the RV shrugs arent necessary either. Myself I really do prefer to hit back and shoulders on the same day as there is just so much overlap. ie, during military press, laterals, etc bring the traps into play. But so do deadlifts and the other back stuff. So if they are on separate days, then they are getting hit more then they need. Plus, since there is so much crossover, that hitting it all together you can get away with a lot less sets

 

[Legion Kreinak2]

Too much, just throwing that in. Everyone else told you what you need to do though, so I've got little else to say. Just give the lower volume a try for a bit.

 

[FatRat]

No probs mate!

You might be surprised btw! If you are satisfied with slow but solid progress, you can add some bulk with minimal body fat. It might be harder, but certainly doable. Make sure you closely monitor your progress and adjust training and diet accordingly. Not optimal, but if it’s the way you would prefer to do it, there is not a problem. You might even find that all you need to do is lower your volume a bit and that slight reduction of calorie expenditure will be enough.

All I can say is try and get your head round it and give it a try for 6 weeks, if you don’t like the results, by all means go back to what has obviously worked for you up to now…

 

[amp909]

I just started lifting seriously about 2 months ago, and I was wondering if you guys think the 5x5 method would be good for me? I've been told that you want to take your last work set to complete failure, which is what I've been doing-- it seems like 5x5 doesn't accomplish this, right? An example of my current workout is the one I did yesterday:

Bench press - Warmup, 4 sets 8, 6, 4, failure
Incline dumbbell press - 4 sets 10, 8, 6, 4
Cable flyes - 4 sets 10, 8, 6, 4
Machine press - 2 sets (medium weight) 8, failure

Does this seem ok, or would the 5x5 be better? Help!

Thanks,

Alex

 

[Lord_Suston]

I like my last routine it worked well

Military barbell press 5x5
reverse flyes 2x10
lateral raises 2x8 (strict)

shrugs 4x10

 

[ffknight84]

Mine was like this

Power Jerk 5x5

Military DB 1/2 Reps 2x8

Reverse Curls 2x8

30 min tops, my shoulders have never looked better

 

[JKurz1]

Ok....I'll try my damndest....haha.....got arms today...you guys have any suggestions???

 

[JKurz1]

anyone?

 

[FatRat]

Hi mate. Ok, my arms later this week will be something like this:

Standing Barbell Curls 5x5
Incline Dumbbell Curls 2 x 8-10
Maybe something else 2 x 8-10, depends how my bi’s feel (preacher, cables, something that keeps constant tension on the bi)

Close Grip Bench Press 5x5
French Press 2 x 8-10
Dips 2 x 8-10

That all I need, hit them hard and get out of the gym…

 

[JKurz1]

Chest?

 

[FatRat]

Just an example. there are loooads of options....

Here you go. I make that 24 mins, with plenty of time to spare for any interruptions. All I would say is that my chest is loving it and strength increases have been fantastic.

Bench Press
5 mins warming up / building up weight
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest
20 secs to do 5 reps
2 mins rest

17 mins

Incline Dumbells
30 secs to do 10 reps
2 mins rest
30 secs to do 10 reps
2 mins rest

5 mins

Cable flies
30 secs to do 10 reps
1 min rest
30 secs to do 10 reps

2 mins

Total: 24 mins