5x5 question

[jesse_01]

I've been doing the 5x5 for 3 weeks now. My last work out I played around with 4 sets of 10. I notice I got more of a burn/pump doing that. Should I just stick with the 5x5 or mix it up. I followed the 5x5 to a t but at the end of the work out I don't feel spent. I've gone up weights so my 5th set is pretty close to my max.

Also I notice I started to lose some muscle endurance. How can I increase endurance? Cardio?

 

[JDid23]

cardio won't increase your muscle endurance.... stick with the 5x5 and keep adding weight. 4x10 isn't as good. you won't be doing as much weight. If you are doing "more weight" with the 4x10, you can do more than that with the 5x5 to get yourself a "better pump". also remember that a better pump does not necessarily mean a better workout. you can do some dumbbell curls and get a better pump from that than deadlifts. The proven program by the expert is the 5x5, not the 4x10.

 

[jesse_01]

Yeah the pump like you get from the dumbbell curls is the pump that I love when I work out. But I want to get that pump in every muscle group.

 

[NBAfan#21]

I've been doing the 5x5 for 3 weeks now. My last work out I played around with 4 sets of 10. I notice I got more of a burn/pump doing that. Should I just stick with the 5x5 or mix it up.

"Don't fuck with this (the program). Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything. The bottom line is that these are all the most effective exercises and just about anything one does will result in less gains. As a rule those people who want to change it don't know enough to make proper alterations - those who do know enough, don't have much to change. The guy who is responsible for this program is of the best on the planet at bulking lifters and making people stronger. It's kind of like Sesame Street's Elmo offering neurosurgery advice at NYU. Anyway, it's absolutely essential not to screw with the squats, they are the foundation of this program. If you want to sub inclines or push presses for military that's okay. Do not sub machines - don't even think about it, hit yourself with a plate if you must. For arms choose a single biceps and triceps exercise and perform them at the end once per week for 3 sets of whatever - your arms will take a beating from all the pulling and pressing anyway. If you want to chin on Wednesday or do a few sets of pulldowns/ups that's fine (avoid the machines if you can use bodyweight). Core work is always fine. Cardio is fine - interval training is the best for this I'll just throw out. If this is just too much mental strain, take solace in the fact that it's just a few weeks, you'll gain a ton of muscle and strength and then you can spend the next 4 weeks adding the minute detail to refine the gained mass (like most care anyway - I have yet to meet a guy on this board who will trade 20lbs of muscle for a bit of added detail somewhere). In a nutshell, put your trust in some of the better coaches on the planet and enjoy the results." - Bill Starr

This is as clear as it can get...

 

[SouthernLord]

Yeah the pump like you get from the dumbbell curls is the pump that I love when I work out. But I want to get that pump in every muscle group.

The pump does not mean shit.

If you set up the 5x5 right then you should be hitting your 5RMs in week four or five then hitting new 5RMs every week until you stall. Believe me this gets hard, unless you are a complete beginner. If you want to do 4x10 don't clusterfuck the 5x5 and try to do both. Do one or the other. 5x5 will be superior imo.

 

[JDid23]

Yeah the pump like you get from the dumbbell curls is the pump that I love when I work out. But I want to get that pump in every muscle group.

you have to understand the pump means jack shit. do you get a massive pump when you squat and deadlift? no you don't. the pump goes away shortly after you workout it's just all mental like "oh shit i have a pump i am having a great workout"... pump = orgasm".

all a pump is is tight, blood-congested feeling in a muscle after it has been intensely trained. it is caused by a rapid influx of blood into the muscles to remove fatigue toxins and replace supplies of fuel and oxygen. But who cares you're trying to build muscle not get a pump. so in conclusion, pump means little to nothing to building muscle. so your options are to sit by the dumbbell rack with a 10 pound dumbbell and do that 25 times for the pump, or keep adding weight to the major lifts.. which one will do you better? fuck the pump!!

 

[jesse_01]

Yeah when it comes to the gym I do have add. Like waiting 2 days during the weekend before I can lift again is killing me. I don't do anything else cause I'm in between seasons for work. So I just sit around the house all day.

 

[LucSulla]

By week 6 or 7 you well need the recovery time. Hitting new PRs on deads and squats every week gets brutal fast. The first four weeks of this program is just pregame for week 5, when things start getting tough. By week 12 you will be digging very deep. You will also be getting awesome results. Don't cheat yourself by being impatient or throwing in a bunch of extras like 4 x 10s.