5x5 question

[PrisonBitch]

Sorry, been reading alot and i'm still confused on one or two things. 1) Can dumbells be use for the 5x5 bench. Not too many people i would trust for a spot in my gym. and 2) I keep reading that the 1x5 is really 5x5 and just working up to a 1x5 max. So i assume that 5x5 is all 5 sets with the same weight("ramped up" every week) and 1x5 is 5 sets, starting lighter and working to what you think your 1x5 max would be, right? Thanx again.

 

[PrisonBitch]

fergot to mention. My schedule will not allow me to start the 5x5 until like the middle of july, since i will have no access to a gym for like 2 wks starting july 1st. Should i try full body w/o 3 days a wek until then, or just stick w/ the split i'm using now...thanx.

 

[JL_204]

Sorry, been reading alot and i'm still confused on one or two things. 1) Can dumbells be use for the 5x5 bench. Not too many people i would trust for a spot in my gym. and 2) I keep reading that the 1x5 is really 5x5 and just working up to a 1x5 max. So i assume that 5x5 is all 5 sets with the same weight("ramped up" every week) and 1x5 is 5 sets, starting lighter and working to what you think your 1x5 max would be, right? Thanx again.

You should really use barbell instead of dumbell, it allows you to load up alot more wieght, thus a better stimulus

and yes, 1x5 is ramping up from a lighter wieght.

And about your other routine, make sure your not loaded up from it going into the 5x5. Maybe take it easy for 2 weeks before you start the program. If you dont you'll be sorry in weeks 3 and 4.

 

[Guinness5.0]

Sorry, been reading alot and i'm still confused on one or two things. 1) Can dumbells be use for the 5x5 bench. Not too many people i would trust for a spot in my gym.

They don't have to be good spotters. Tell 'em not to touch the damn bar unless it starts going back down. If you run the program "perfectly" you wouldn't fail on any lifts. It's not the end of the world by any stretch if you fail in the record weeks, but the idea is to be pushing real hard but still get all your reps. I failed a handful of times in weeks 3/4 but it's no biggie.

and 2) I keep reading that the 1x5 is really 5x5 and just working up to a 1x5 max. So i assume that 5x5 is all 5 sets with the same weight("ramped up" every week) and 1x5 is 5 sets, starting lighter and working to what you think your 1x5 max would be, right? Thanx again.

It's definitley not what you think your 1x5 max would be every week. Only on week 3 should you attempt your max (or maybe a little more) and then if you got all 5 you try a bit more in week 4.

 

[blut wump]

If you're not planning to go to failure but you end up just slightly over-reaching then any old broom-pusher should be able to give you the few extra pounds of lift to help you complete the press.

This program isn't about going to failure and for more than half the whole program, you shouldn't be using weights that could make failure likely.

This isn't meant as an insult to anyone who uses a broomstick, I've used them myself on occasion. I sometimes wonder whether my wife takes one to the shops when the weather's nice and it's too hot to drive.

 

[Sub-Zero]

i cant find the big thread...



madcow---- how come alot of people are saying that flat bench isnt good for growth and tha tincline is where its at, but you say it must be flat bench for 5x5 and not incline?

 

[Madcow2]

http://www.elitefitness.com/forum/showthread.php?t=375215 = Big Thread - it's linked in the stickies

It's about applying weight to the system (what makes the squat and dead so good). You can't use as much weight with incline and the 5x5 is about getting big and strong. If you want incline do it on Wednesday or set aside a 4 week period to pound on it and some other accessory work afterward.

All that said, there's nothing to stop you from substituting it in for flat bench (move flat to Wed). Maybe it will be better from an aesthetic point of view but most people will find themselves with less results (not sure how measurable it will be but if you did it for enough people, you'd see it in the stats).

Keep in mind, it's not geared to BBers, it just happens to be a good general program that produces a ton of muscle - generally a lot more than or every bit as much as any other program you can throw at it. Most people find that putting on muscle is the biggest challenge and not refining shape (what is actually addressable and not just set in stone like biceps peak or calf insertions). If you train properly, it's also pretty rare that people find major aesthetic issues - most have been very happy to see arms and rear delts respond nicely without any direct work.

 

[Sub-Zero]

http://www.elitefitness.com/forum/showthread.php?t=375215 = Big Thread - it's linked in the stickies

It's about applying weight to the system (what makes the squat and dead so good). You can't use as much weight with incline and the 5x5 is about getting big and strong. If you want incline do it on Wednesday or set aside a 4 week period to pound on it and some other accessory work afterward.

All that said, there's nothing to stop you from substituting it in for flat bench (move flat to Wed). Maybe it will be better from an aesthetic point of view but most people will find themselves with less results (not sure how measurable it will be but if you did it for enough people, you'd see it in the stats).

Keep in mind, it's not geared to BBers, it just happens to be a good general program that produces a ton of muscle - generally a lot more than or every bit as much as any other program you can throw at it. Most people find that putting on muscle is the biggest challenge and not refining shape (what is actually addressable and not just set in stone like biceps peak or calf insertions). If you train properly, it's also pretty rare that people find major aesthetic issues - most have been very happy to see arms and rear delts respond nicely without any direct work.

booked marked the thread.- thanks

and also if i were to do flat on wednesday would it be like a 3 set 10-12 type thing at the end with dumbells or something, or would it be in place of shoulder press.

PS:i personally have nothing against flat, i was just wondering

 

[Madcow2]

It would be in place of the overhead work in the standard layout.