A few 5x5 questions

[Slyder190]

I recently started the 5x5 routine. 2 weeks in and liking it so far. Still getting the feel of things and putting the workouts togehter, but have found the right weights to work with for the most part so far. I got a few questions-

1.) How do you train forearms? Do you do 5x5 for them also?

2.) Same questions as #1 for calves.

3.) Do you train 5x5 for traps as well or just a few working sets? And do you do traps on back day? I do back, Delts and Traps (2 sets of shrugs right now) all on the same day.

Thanks for your help.

 

[from zero]

Forearms, I would add separately. Perhaps something like 3x8-10 of wrist curls, or something.

Calves. Just pound the shit out of them any way you can. Be creative. 2 or 3x30. 5x10. 1x50. Twice a week.

Traps don't need direct work in the 5x5, IMO. Just use something like:

Deads 5x5
barbell rows 2x8
chins 2x8

and your entire back will be fried.

 

[needsize]

forearms I just stuck with heavy deads with no straps, and they are one of my best bodyparts. Calves I think its the crazy high intensity approaches that work best for them, nelson montana has a great one

 

[phatman42]

I only use the 5x5 princicles for 4 lifts. Deads/squats/bench/mil press. (1 lift on each of my 4 training days)

The other exercises i consider the assistance lifts and generally do 3x10, i try to keep them at a weight i can finish without having to seriously bust a gut.

Forearm - i have a wrist roller from ironmind, and i also use the COCs for extra gripwork. Grip, forearm and calf in fact work i believe doesn't tax the CNS very much because the muscles are reletively small, so i can push them much harder than i will with the other assistance lifts

 

[gymtime]

I only use the 5x5 princicles for 4 lifts. Deads/squats/bench/mil press. (1 lift on each of my 4 training days)

The other exercises i consider the assistance lifts and generally do 3x10, i try to keep them at a weight i can finish without having to seriously bust a gut.

Forearm - i have a wrist roller from ironmind, and i also use the COCs for extra gripwork. Grip, forearm and calf in fact work i believe doesn't tax the CNS very much because the muscles are reletively small, so i can push them much harder than i will with the other assistance lifts

Same here. 5x5 for the compound stuff only.

I do a 3x8 for forearms on chest/arms day. As for calves, I do five or six sets, relatively high reps with as much weight as I can handle with proper form.