5x5 program

[Texas Ranger]

Do you think there's a major difference if I reduced the number of sets to 3 sets of 5 reps, instead of 5 sets? Along with the 2 exercises per bodypart for 2 sets of 8-10 reps. I don't do that well on higher volume(I always get that burnt out feeling), so I'm always conscious of the number of total sets I do. What do ya think?

 

[StRoNg_WoN]

If that's what you feel like... give it a go... at least you'll have switched it up some... prolly do you some good anyway...

 

[SPORT SCIENTIST]

I made great gains in strength by following 5x5, this is what most of the old timers did, and they had great physiquesand were much stroger pound for pound than todays steroid freaks.

I didn't go over 5 reps, doing some exercises 3x3 and others with progressive singles, doing all body exercises for 3 times per week.

Exercises like rack pin benches (setting pins for the top, middle and bottom work well, as do benches off the floor (lying on floor, not bench - arm movement and range of motion restricted, and can't arch back)
- you can up your benc like crazy by doing dumbells one day, partial pressses another and bottom pos bench last. I did 4 exercises each day for a total of 20 sets.

Just do the basics and avoid dumbell raises and the like, minimising the isolation exercises. Add cleans a multitude of presses, squat and press deadlifts, stiff deads, squats - front and back, bent over rows, chins and you'll be laughing. Arms don't need to be done that much, as you are stimulating them with all the presses and pulling exercises - although I did progressive singles for bi's, adding weight and building to a 1 rep max - sore!

However, my current program (I do olympic lifting and powerlifting) is the best one I have done yet. I lift to percentages of my maximum, having adapted a program by Vitaly Popenkov (world champion Russian powerlifter)

The core of the routine is as folllows:

50% 1rm x 5
60% 1rm x 5
65% 1rm x 4
70% 1rm x 4
75% 1rm x 3
80% 1rm x 3
85% 1rm x 2
90% 1rm x 1
95% 1rm x 1
100% 1rm (or just below) x 1

I've been doing the routine for 6 weeks now and I have gained loads of mass, with my weights COMFORTABLY going up 2.5-5kg every week, infact I now have to reassess ny 1rm again because my 1rm has proportionately got stronger than the weight that I have been adding. I am not innexperienced and already am strong - I just can't recommend centering your workout around this ethic highly enough - I think it gives superior results to 5x5.

 

[JKurz1]

for bodybuilding or powerlifting??????? What does your split/routine look like/ Say, for back day.........

 

[SPORT SCIENTIST]

for bodybuilding or powerlifting??????? What does your split/routine look like/ Say, for back day.........

I throw some body building in at the end - with back/legs and chest, I have always responded well to HEAVY

Here is my back day, as you requested:

1.DEADLIFT: as perscribed (POPENKOV METHOD)
2.STIFF LEG DEADLIFT - Popenkov method - only go up to 75%/4 reps
3.BENT OVER ROWS - 5X5 on this one (alternating under and over grips)

Finish: love this, call it "HOSPITALS" in my training diary, 'cos it is so dang tough.

Do a SINGLE chin, but do it fast on the way up, and 10 seconds on the way down. Imediately superset this with a very heavy weighted crunch, performed as a V-up, also extending your legs like a knee up (to failure) -This is one set. Go on and do 20 sets - your arms and back will be sore like hell, highly reccomended if you can stand the pain!

I can post my training on other days if you would like it.

 

[JKurz1]

little confused.......will you detail out that back routine....weight reps etc........

 

[SPORT SCIENTIST]

little confused.......will you detail out that back routine....weight reps etc........

O.K.
1. First find your 1 rm
2. Do deadlifts as follows:

50% 1rm x 5
60% 1rm x 5
65% 1rm x 4
70% 1rm x 4
75% 1rm x 3
80% 1rm x 3
85% 1rm x 2
90% 1rm x 1
95% 1rm x 1
100% 1rm (or just below) x 1

3. Do stiff deadlifts as follows:
50% 1rm x 5
60% 1rm x 5
65% 1rm x 4
70% 1rm x 4
75% 1rm x 3

4. Do 5x5 under/over alternating barbell rows- i.e choose a weight that you can get 5 sets of 5 for, then increase it once you get to that weight.

5. Do the "Hospitals" - chins supersetted withweighted v up crunches combined with knee up style leg extention (hope this makes sense)

i.e 1 rep quick up with 10 seconds down (make it hurt) - immediately grab a positioned weight plate - I use a 15kg plate (behind head) and go to failure - looking for about 15 on your first ab set, as the short rest inbetween means the reps will fall - then repeat this procedure 20 times (as I said before, you will be totally spent after this)

Hope this is clear

 

[StRoNg_WoN]

Sounds insane!

 

[SPORT SCIENTIST]

Sounds insane!

Here's chest day:

Bench press (Full Popenkov method, as above)

Bottom position bench
(holding bar on chest for 3 second)
3x5
(3 sets of 5 reps then increse weight)

"Missisipis" Bench press, with a difference - hold bar at a position just above the sternum (constant tension) for 5 seconds- count 5 missisipi, press it up but don't fully extend the arms (count 2 missisipi, at the position just before lock-out) -repeat for desired reps. 3x5
(3 sets of 5, then increase weight when you can do this)

Incline Bench: 70% 1 rm x 5 (2 sets)
75% 1 rm x 4 (3 sets)

Superset- pec deck/ weighted plate grip holds
- set the pec deck, so that you press only the last third of the movement (works inner chest better) start with a weight you can get 8 for-doing the movement with no momentum, really squeezing the inner pecks, immediately supersetting this with weighted plate grips (walk up and down the gym holding 2 heavy plates). When you get back to the pec deck, do another set (drop the weight by the smallest increment that you can- 1 pin position down- in essense a dropset, superset) - continue this until you are completely spent.

 

[Illuminati]

Box Squats you can load more weight with. You stop going down on a box. Focuses more on explosiveness (well, I do them somewhat explosively) and I feel it more in the quads and hamstrings when I pause on the box.

Just as an example, while I can squat 220 or so ATF, I can put up 405 lbs. 12 times with Box Squats.

how high of a box are you using? most people can't box squat as much as they can regular squat. the box squat is is supposed to be harder than the reg. squat because you are pausing on the box.