5x5 training method

[jb160]

I still haven't quite grasped this concept Do i start off with some light weight and then after each set add 5 lbs? until I have done 5 sets. So if one was to start off at 175 they would do 5 reps right? then next set would be 180 for 5 reps right? So on so on up to 200 lbs?

 

[sweed]

prob more replys in the Training forum... but i think doin a specific, say 200# , for 5 reps for 5 sets. then u can add weight every week

 

[bluetwistedsteel67]

The key with 5x5 is to start light enough that you can get through the 5 sets of 5 but go heavy enough that it stimulates your muscles. The best results I've had with this program is to keep my rest between sets high (3 minutes)that way I can achieve a higher poundage and still get through it. Each workout you increase 5lbs until you can't get through 5 sets then stay at that weight till you can. It is very effective if done properly.

 

[jb160]

oh ok so I do 5 sets of 5 reps with the most weight I can get that done with then the next week add 5 lbs and so on and so on.

 

[alltraps]

5x5 is supposed to be with the exact same weight for that day. so if you can bench 200 for 5, you should make sure you can do that for 5 sets. then next time you train chest, you would do 205

BTW, this workout blows goat ass. this jackass needsize made it up and thinks he;s king shit cuz of it.

 

[wnt2bBeast]

5x5 is supposed to be with the exact same weight for that day. so if you can bench 200 for 5, you should make sure you can do that for 5 sets. then next time you train chest, you would do 205

BTW, this workout blows goat ass. this jackass needsize made it up and thinks he;s king shit cuz of it.

dont think that last part was necessaary unless ur joking with NS..i would imagine most will make gains on this provided they give it enough time to prove its merits..im currently running it and making progress..

you use the same weight for all 5 sets..however 5x5 is not a race to your max you need to start with a weight that you can do for 10..

 

[needsize]

dont think that last part was necessaary unless ur joking with NS..i would imagine most will make gains on this provided they give it enough time to prove its merits..im currently running it and making progress..

QUOTE]

alltraps is my training partner, and infinitely jealous over my training success, he compensates for this by driving a pimped out BMW...

 

[wnt2bBeast]

dont think that last part was necessaary unless ur joking with NS..i would imagine most will make gains on this provided they give it enough time to prove its merits..im currently running it and making progress..

QUOTE]

alltraps is my training partner, and infinitely jealous over my training success, he compensates for this by driving a pimped out BMW...

gotcha lol

 

[Synpax]

Adding to this, the 5x5 routine also involves two ancilliary exercises of 2x10 for endurance.

EG: my 5x5 for bicep is:
5x5 EZ bar curl (back to wall) (really hits biceps as pinky is above thumb)
2x10 DB hammer curls (back to wall, simultaneous) (get the braciaradiallis (sp?))
2x10 DB reverse preacher curls (Db parallel to ground) (gets bi/brach/stuff in between)

 

[trialbypinoy]

this helped me understand 5x5 better. http://jva.ontariostrongman.ca/5X5.htm

 

[season7445]

Here is a linkto a sticky in the training forum that lists several different workouts and has detailed descriptions.

http://www.elitefitness.com/forum/showthread.php?t=289306

season7445

 

[snagglepuss]

How should you split your workout over the week? Do you only train one bodypart/day on the 5x5 method?

 

[needsize]

How should you split your workout over the week? Do you only train one bodypart/day on the 5x5 method?

I always liked 2 bodyparts per day, splitting the body into 4 or 5 workouts

 

[snagglepuss]

I always liked 2 bodyparts per day, splitting the body into 4 or 5 workouts

cool. thx!

 

[JKurz1]

NS - Here's what I was thinking....

CHEST/CALVES
BACK/DELTS
OFF
ARMS
LEGS
BACK WIDTH/TRAPS
OFF
REPEAT


WANTED AN extra back day tossed in there or maybe an extra chest day....I'm so used to a ton of volume, that this w/o looks like it will take 30-45minutes, max......thoughts?

 

[needsize]

NS - Here's what I was thinking....

CHEST/CALVES
BACK/DELTS
OFF
ARMS
LEGS
BACK WIDTH/TRAPS
OFF
REPEAT


WANTED AN extra back day tossed in there or maybe an extra chest day....I'm so used to a ton of volume, that this w/o looks like it will take 30-45minutes, max......thoughts?

that looks pretty solid to me. I find with my long warm ups, my WOs seem to take 1-1 1/4 hours

 

[georgie24]

did 5x5 today and broke pr

 

[wnt2bBeast]

did 5x5 today and broke pr

congrats..what was it??

 

[needsize]

did 5x5 today and broke pr

nice