5x5 Question

[ZGzaZ]

Hey guys, I haven't been on in a looonngg time, and come back seeing EVERYONE on the 5x5, so looking it up I notice Starrs version is squats, bench, rows on monday... does anyone vary this? Like doing something in place of rows, or is it pretty much the standard to stick to program 100%? Thanks.

 

[carlsuen]

well if u know how to tweak it according to your body and yourself then why not? the 5x5 is a training style.. not a routine with x amounts of exercise with x amount of sets and reps.. try reading in the other 5x5 thread recently started.. there protobuilder wrote a fantastic explanation on the 5x5..

 

[ZGzaZ]

thanks for the quick reply.

 

[Protobuilder]

I *think* the original 5x5 had high pulls in place of deadlifts and powercleans in place of rows. As written on madcow's geocities cite, we've got rows & deads instead for various reasons. The main thing is that you pick a squatting exercise, a pressing exercise, and a pulling exercise. Train them 3 times a week. Add weight in a consistent, logical fashion. You really should run the linear/intermediate program AS WRITTEN at least once. That said, if for some reason you CAN'T, then you can make a substitution but you NEED to select another basic free weight compound exercise. Swap a pull for another pull, a press for another press. HOWEVER, YOU CANNOT SUBSTITUTE THE BACK SQUAT!! Just squat.

Big picture: pick good, time-tested basic compound exercises that target most of your muscle mass. Work a squat, a press, a pull, each workout, and work them progressively, w/ the goal of constantly adding weight to the bar.