5x5 sticky

[Thaibox]

So many people have been getting such impressive results from this that there are always people asking about it with general and specific questions. I believe that if one of the more knowledgable bros(like NS) on the 5x5 system were to possibly take the time to thoroughly outline the specifics of 5x5 training, scheduling, theories etc. it would be a huge asset to the board to have it a permanent sticky. I would be glad to do it, but I am far from knowledgable enough on it. I know its already been outlined before, but it should be done in a clear, articulate sticky. It would be a good place for everyone to share their experiences and thoughts on it as well, without the thread getting lost in a sea of other threads.

The PL board has stickies for major lifts, wouldn't it make sense that the training board have stickies for major training routines? Especially one as popular as the 5x5 system.

Just my opinion, but I think many would benefit from it.

 

[vinylgroover]

I don't know if Corn is a mod on this board, but if he is, perhaps he could stick it.

I've just started using it, and i like it so far although i'm a little perplexed as what to use as my 5X5 for legs since i can't free squat anymore. Doing 5 reps on the leg press just don't feel right.

 

[JOKER47]

Sounds like a good idea to me.

Joker

 

[spatts]

I think it's a great idea.

If NS would like to construct a tell all thread, I will be happy to make that, the WSB sticky, and any other "sticky requested training threads" stickies.

Can I say sticky one more time?

Sticky.

 

[BlkWS6]

Another vote here for a 5x5 sticky. The one I posted in a couple of threads down was the one I originally based my program off of. Needsize did a really good job at explaining the 5x5 in that thread, or atleast his version of it which is an awesome one I might add.

 

[needsize]

If the interest is there, then I'll do a thorough post about it tomorrow. Glad to see its working for you guys

 

[DanielBishop]

Here's what I don't understand about 5x5....

Whenever I do a set.... (bench-press for example).... at a certain weight (200lbs for example).... on my first set, I might get 10-12 reps out and be pretty close to failure, or maybe even actually fail. But even with 2-3 minutes rest time, I'll only be able to do 7-8 reps on my second set with the same 200lbs.... then I rest, and only get 5-6 reps on my third set on the same weight.

I've seen some guys who can go to absolute failure at 8 reps, then two minutes later with the exact same weight go to 8 reps again. I can't do that, for whatever reason....

.... so how would 5x5 work for me? The first 3-4 sets would either be too easy if I was to get to 5 reps on my last set.... or.... if the weight was heavy enough that I could only get 5 on the first couple of sets, I'd probably be capable of doing only 1 or even no reps on the last set.

I hope you understand what I'm trying to say. Please help?

 

[Rich_S]

Here's what I don't understand about 5x5....

Whenever I do a set.... (bench-press for example).... at a certain weight (200lbs for example).... on my first set, I might get 10-12 reps out and be pretty close to failure, or maybe even actually fail. But even with 2-3 minutes rest time, I'll only be able to do 7-8 reps on my second set with the same 200lbs.... then I rest, and only get 5-6 reps on my third set on the same weight.

I've seen some guys who can go to absolute failure at 8 reps, then two minutes later with the exact same weight go to 8 reps again. I can't do that, for whatever reason....

.... so how would 5x5 work for me? The first 3-4 sets would either be too easy if I was to get to 5 reps on my last set.... or.... if the weight was heavy enough that I could only get 5 on the first couple of sets, I'd probably be capable of doing only 1 or even no reps on the last set.

I hope you understand what I'm trying to say. Please help?

I understand 100%. Even if you don't go all the way to failure on the first couple of sets and you take 4 minute rests between sets, you won't get 5 reps on the last set unless you started off with a weight that was ridiculously easy for the first 4 sets. That's why I don't like fixed rep schemes. I either use the same weight on each set and do 1 or 2 fewer reps on each set or I increase the weight on each set and do 3 or 4 reps less on each succeeding set. I don't go to failure on each set but usually go within one rep of it.

 

[Mindwraith]

As I understand it, 80-90% of 1 RM weight is used. Say for dumbell press, I use 75 lb dumbells (up from 70's the week before yay!) I can pump out 5 the first set, 5 the second, 4 the 3rd 3 or 4 the 4th, and maybe 3 usually 2 on the last. If you can pump out 2 on the last set you might be able to go up in weight the next week.

 

[gymtime]

I'd like to give it a shot. I'm due for a change up.

 

[Rich_S]

As I understand it, 80-90% of 1 RM weight is used. Say for dumbell press, I use 75 lb dumbells (up from 70's the week before yay!) I can pump out 5 the first set, 5 the second, 4 the 3rd 3 or 4 the 4th, and maybe 3 usually 2 on the last. If you can pump out 2 on the last set you might be able to go up in weight the next week.

Well, that sounds perfectly reasonable, but then how can it be called a 5X5 program then?

 

[needsize]

Daniel, even if you are able to easily get out all the reps on 5x5, you'll grow as the point is to keep adding weight every week. It's the weekly progressive overload on the muscles that forces your body to grow to adapt. When I hit up this system in earnest, it's rare when I cant add weight every week

 

[gymtime]

Well, that sounds perfectly reasonable, but then how can it be called a 5X5 program then?

If I understand it correctly, most of the excercises are 5 sets of 5 reps each.

 

[Rich_S]

If I understand it correctly, most of the excercises are 5 sets of 5 reps each.

But what he described was:
1X5
1X5
1X4
1X3
1X2

which isn't 5X5.

 

[Mindwraith]

Well, that sounds perfectly reasonable, but then how can it be called a 5X5 program then?

I'm not sure, I think I'll wait and read Needsize's post lol. This is just the way I've been doing it and assumed it should be done just from the information I've read so far. Its actually been working so as far as the name goes perhaps I'm doing a modified version.

 

[vinylgroover]

Daniel, even if you are able to easily get out all the reps on 5x5, you'll grow as the point is to keep adding weight every week. It's the weekly progressive overload on the muscles that forces your body to grow to adapt. When I hit up this system in earnest, it's rare when I cant add weight every week

Needsize,

Would you ever consider using leg press as your 5x5 for legs. My back is shot at the moment and can't take squats, but i can't imagine 5 reps on the leg press would get me anywhere......... it's one exercise that doesn't 'feel' right at low reps.

 

[needsize]

Needsize,

Would you ever consider using leg press as your 5x5 for legs. My back is shot at the moment and can't take squats, but i can't imagine 5 reps on the leg press would get me anywhere......... it's one exercise that doesn't 'feel' right at low reps.

If you cant do squats then its worth a try, just make sure you warm up really well. If it doesn feel right, you could modify the rep scheme a bit, ie 5x6reps, or 5x8 reps, but stick with the same focus of adding weight every week as thats where the growth lies

 

[vinylgroover]

If you cant do squats then its worth a try, just make sure you warm up really well. If it doesn feel right, you could modify the rep scheme a bit, ie 5x6reps, or 5x8 reps, but stick with the same focus of adding weight every week as thats where the growth lies

Thanks NS

 

[DanielBishop]

Here's an example.... I'm not very strong. So when I do chins, it usually looks like this:

Set 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps
Set 4: 3 reps

Same weight, obviously (my own bodyweight) and that's going to absolute failure.... I don't get off the bar until I can't pull myself up another inch.

I don't think that chins would be a suitable 5x5 exercise, but this is just an example.

Considering my anaerobic endurance.... a set of 5x5 bench press, for example.... will probably look like this:

Set 1: 5 (once I establish the right weight)
Set 2: 3 or 4
Set 3: 2 or 3
Set 4: 1 or 2 if I'm lucky
Set 5: 0?? Maybe 1 on a good day.

So.... I'm starting my new bulking routine/diet in a couple of weeks. And I was thinking of doing 8 weeks of 6-12 rep range.... but then after that 8 weeks, do more of a strength-based routine for 8.... and I like the sound of 5x5.

But since my anaerobic endurance sucks, would it be worth doing 5x5 if I'm not really gunna be making any reps on the last few sets?