anthrax 5x5

[exclusive]

Can u bulk of by using this method of shud i b using a different 5x5?



Anthrax26-Sep-2004, 04:14 PM
The 5x5 Training Method

Originally developed by Reg Park, the 5x5 method involves doing 5 sets of 5 reps, using the same resistance. That's the goal. However, if you've chosen the proper weight, you won't be able to do 5 sets of 5, at least not right away.

Typically, if you've chosen the correct weight, the workout would look like this:

Set 1: 5x100 pounds
Set 2: 4x100 pounds
Set 3: 3x100 pounds
Set 4: 3x100 pounds
Set 5: 2x100 pounds

Remember, the goal of doing 5 sets of 5 reps is a hypothetical goal. If you can do 5 sets of 5 right off the bat, the weight you've chosen is too light.

Doesn't look like the 5X5 program we're used to

- written by Anthrax

 

[blut wump]

This looks like it involves going to failure 4 times plus an initial maximal set. Try doing that three or four times a week and you'll grind yourself into dust.

I'd recommend at least taking a read through the humungous madcow 5x5 thread on here.

 

[LoneTree]

Can u bulk of by using this method of shud i b using a different 5x5?



Anthrax26-Sep-2004, 04:14 PM
The 5x5 Training Method

Originally developed by Reg Park, the 5x5 method involves doing 5 sets of 5 reps, using the same resistance. That's the goal. However, if you've chosen the proper weight, you won't be able to do 5 sets of 5, at least not right away.

Typically, if you've chosen the correct weight, the workout would look like this:

Set 1: 5x100 pounds
Set 2: 4x100 pounds
Set 3: 3x100 pounds
Set 4: 3x100 pounds
Set 5: 2x100 pounds

Remember, the goal of doing 5 sets of 5 reps is a hypothetical goal. If you can do 5 sets of 5 right off the bat, the weight you've chosen is too light.

Doesn't look like the 5X5 program we're used to

- written by Anthrax

I have been reading a lot about different methods of work out.
This one is against progressive overloading recommended by most.
I myself find being able to do more workout with progressive overloading.
I discovered it by chance as my left biceps was injured and it hurt too much if I started at the top.
I personally like Arnold's method:
1st set: 15 reps to failure
2nd set: Increase weight to 10-12 reps to failure
3rd Set: Increase to 8 reps to failure
4th Set: Increase to 6 reps to failure
Optional 5th set: Same weight as in 4th set, 6 reps to failure

I give less than 2 minutes between two sets (as soon as I catch my breath).
The fastest sets Arnold recommends is two partners doing alternatively, without putting the weight on the floor.

 

[Madcow2]

LoneTree - that's pyramiding. Progressive overload refers to increasing the loads over a series of workouts not simply within one set. This allows the body to accustom itself to handling increased loads over time i.e. the old story of Milo carrying the young calf around and becoming stronger as it grew and became heavier.

 

[view]

LoneTree - that's pyramiding. Progressive overload refers to increasing the loads over a series of workouts not simply within one set. This allows the body to accustom itself to handling increased loads over time i.e. the old story of Milo carrying the young calf around and becoming stronger as it grew and became heavier.

I am not familair with this story; is it some kind of religuous parable?

its all about progressive overload.

 

[blut wump]

The last rep often makes me think of Zeno's paradox. It's fortunate that Achilles does catch the tortoise.

 

[exclusive]

ok but can i bulk up i want a method that i can use that simply makes me bigger

 

[Madcow2]

I am not familair with this story; is it some kind of religuous parable?

its all about progressive overload.

I think it's the origin of training. I believe it's a Greek or Roman myth. Not sure but it's fairly common. There's even a strength sports magazine named Milo.

 

[Madcow2]

ok but can i bulk up i want a method that i can use that simply makes me bigger

I don't know what your level of lifting is but Post #15 in this thread works well for novices - intermediates. http://www.elitefitness.com/forum/showthread.php?t=375215

 

[LoneTree]

LoneTree - that's pyramiding. Progressive overload refers to increasing the loads over a series of workouts not simply within one set. This allows the body to accustom itself to handling increased loads over time i.e. the old story of Milo carrying the young calf around and becoming stronger as it grew and became heavier.

I increase weight each time I work out.
But I also use progressive overload in each workout.
One doesn't preclude other.

 

[blut wump]

"progressive overload" is usually used to imply increasing the load from one workout to the next. This can be increased weight, increased volume, increased speed etc. It can also be used to indicate a greater load from one time period to the next be that weeks, months or even years as when althletes are preparing for something such as the olympics when they might overload from year to year.

I'm not sure what you mean.