5x5s

[mcnasty75]

I keep hearing every body talk about 5x5. I am a pretty advanced lifter. have always done it the old school way of 10 ,8,6,4. can somebody fill me in on this 5x5 stuff. is it 5 reps for 5 sets at the most you can lift for each set. and can anybodt tell me the progress they have made by swithing to this . need help please. and is it with every excersize. even preacher curls?

 

[djeclipse]

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Spend a few hours and read everything on that site.

Ps: preacher curls are a waste of time.

 

[xblitz44x]

Like DJ said, spent time on the link he posted.

My progress with the program is here:

http://www.elitefitness.com/forum/showthread.php?t=463102

 

[BiggT]

Yeah, read that site, then post any specific questions you may have.....actually that 5x5 program is more old school that the add weight decrease reps each set approaches.

 

[kingkrs]

Here is an example that I wrote about in another thread. I read about the 5x5 from Charles Poliquin and I followed his description of the routine. This routine is old school but works really well. Remember the goal is to get 5 sets of 5 reps. however it will not always happen.

I have just completed 5x5 routine on the bench with 295 and it took me 4 work out sessions to complete.

Workout 1
295 x 5
295 x 4 18 total reps
295 x 4
295 x 3
295 x 2

Workout 2
295 x 5
295 x 5 20 total reps
295 x 4
295 x 3
295 x 3

Workout 3
295 x 5
295 x 5 23 total reps
295 x 5
295 x 4
295 x 4

Workout 4
295 x 5
295 x 5 25 total reps
295 x 5
295 x 5
295 x 5

All workouts had two warm up sets of 135x10 and 225x10
with 2 min of rest between all sets. I also did one set of high reps with 225 at the end of each workout (not listed)

You need to make sure that you do at least 14 total good working reps at your chosen weight. If you get less than 14 then your chosen weight is too high and you will not get your desired training effect. Use your 7 rep max as a good starting weight.

This routine obeys the law of repeated efforts. As you can see that on my routine I have gotten progressively stronger each trainig session. My body was adapting to the new load and accepting it as normal. I am now going to switch it up and do something in the higher rep range for about 4 or 5 weeks, then I will come back to this routine and use 305 lbs.

As far as how often to do this routine during the week. I do a five day split
Day one on
Day two on
Day three off
Day four on
Day five off
Repeat

Meaning I will do (for example) chest and back on day one, arms and shoulders on day two, and legs on day four etc. etc. then start all over again.

try it and watch your strength go through the roof in about a month.

 

[mcnasty75]

can I do this for all my excercizes or just the the three they name? if you only doit to the three are you not neglecting all other body parts?

 

[blut wump]

The essence of the 5x5 is to work the compounds lifts and make progress on them. The program as presented uses squats as its primary focus and utilizes the following exercises: Squat, Bench, Overhead Press, Deadlift, Bent Barbell Rows. Chins and Pullups are often also added to good effect. You can add some biceps 3x8 work once a week if you feel the need but its not recommended at first.

If you look at those core 5 exercises you'll see that no major bodypart is being neglected. You soon come to think of your body in terms of muscle groups rather than as body parts and then in terms of just pressing, pulling and squatting.

 

[mcnasty75]

will it hurt if I do all the 5x5 excercises but added some of the excercisises I like to do such as upright rows,nosebreakers, dumbbell curls.

 

[Guinness5.0]

Read the link that was posted above. All your questions so far are covered in the link.

If you're too lazy to read, then I'm too lazy to type a bunch of shit for you

 

[Anthrax Invasion]

will it hurt if I do all the 5x5 excercises but added some of the excercisises I like to do such as upright rows,nosebreakers, dumbbell curls.

READ YOU STUPID FUCK!

HOW HARD IS IT TO GRASP THIS!?

READ

THE

FUCKING

SITE!



Holy fucking shit, I want to slaughter you and your entire family just for these three fucking posts.

 

[blut wump]

will it hurt if I do all the 5x5 excercises but added some of the excercisises I like to do such as upright rows,nosebreakers, dumbbell curls.

Almost certainly, it will reduce your progress.

After you have done a cycle or two of the program you'll be in a better position to realise what you can safely and effectively modify.

 

[Protobuilder]

I am a pretty advanced lifter.

Please give some detail . . .