5X5 workout

[breathinbleedout]

I heard a lot of you guys using the 5x5 workout routine for chest mass buildup, Can someone show me a basice routine of what this form of workout consists off?

I think its time for me to change, heres what my current chest workout looks like...i also do triceps the same day.

Flat bench: 3 sets(12, 10, 8)
Inclined dumbell bench: 5 sets (12, 10, 8, 6, 4)
Flies: 4 sets (12, 12, 12, 12)
Dips: 3 sets still failure.

 

[big4life]

For me, my 5x5 looks like this.

flat bench db press 5x5
incline db press 2x10
incline flyes 2x10

close grip press 5x5
skull crushers 2x10
tri rope pushdowns 2x10

Here's a link that is in the sticky at the top that should give you some help.

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=281085

 

[DeanersWeiner]

My is very simalar too it goes like this.

Chest
Incline barbell press 5X5 at 90-95% max

Flat dumbell press 2X10

Push Ups 2x Failure

Tris
weighted dips 5X5's 90-95%max

skulls 2X10

Rope Ext 2X10

 

[from zero]

Incline bench 5x5
Flat DB press 2x8-10
Flys 2x8-10

Close grip 5x5
Skulls 2x8-10
Tates 2x8-10

 

[EL GAUCHO]

Been on 5 x 5 for 5 weeks now and I'm loving it.
My arms have blown up like never before.
Great routine which leaves me sore for days.

 

[Arnold'sApprentice]

nothing great about being sore. it means diddly concerning muscle growth

 

[breathinbleedout]

You guys think I am overdoing my chest? Too much volume?

 

[EL GAUCHO]

nothing great about being sore. it means diddly concerning muscle growth

Did I say it did? Err.....NO.
To me it feels good being sore. It shows me that I've done something different and that my muscles have been overloaded.

breathinbleedout: I think your curent routine is overkill.
Try the 5 X 5 method. Something like:

Flat Bench Press (5 X 5)
Incline Dumbell Press (2 X 8-10)
Incline Dumbell Flyes (2 X 8-10)

Try this for a couple of months, bumping up the weight gradually and slowly. Then tell me your chest hasn't improved!

 

[18incharms]

Incline bench 5x5
Flat DB press 2x8-10
Flys 2x8-10

Close grip 5x5
Skulls 2x8-10
Tates 2x8-10

idetical to my workout