Bodybuilding and doing the 5x5

[maldorf]

I finally gave the 5x5 a try and Im into the 2nd week now of the intensity phase. The first 4 weeks, the volume phase I was completely natural. I just went on last week. The gains have been very good, and I think it is a shame more bodybuilders dont give workouts like this a try. Even when I do a more standard bodybuilders routine now I work each bodypart about 2x per week and see much better results. I took a routine Ronnie Coleman was doing a few years back and modified it a bit. Think I will rotate between the 5x5 and Ronnie's old routine.
Here is a list of how my lifts have gone up: Squat 385 5x5 to 415 5x5 and 455 3x3; deadlift 355 5x5 to 395 5x5 and 425 3x3; incline bench press 225 5x5 to 235 5x5 and 245 3x3. Only lift that didnt go up much was the bench, but 10 pounds in 4 weeks isnt bad considering it as a % of my 1rm. Going to go for 475 3x3 in the squat tonight.

 

[maldorf]

Managed the 475 3x3 in the squat somewhat easier than I thought I would. I also did 275 for 3 reps on the incline bench and 365 for 3 reps on the bentover barbell rows. The 5x5 just plain works!

 

[Guinness5.0]

Good to hear. It really is as simple as getting strong and eating - 5x5 is a good choice for this.

Are you squatting ATF, cause those are some hefty numbers!

 

[maldorf]

Good to hear. It really is as simple as getting strong and eating - 5x5 is a good choice for this.

Are you squatting ATF, cause those are some hefty numbers!

Squating more of a powerlifting style with legs set wider than shoulders. I go much below parallel, so its nice and deep. All I am wearing is a belt and wraps. Still feel like a wimp, as I used to workout with a guy that competed in powerlifting at 242 lbs. He could squat over 800 lbs, with suit, belt, and wraps.

 

[mcnasty75]

when you say 5x5 is that 5 sets of 5 reps a peice?

 

[Iliketolift]

when you say 5x5 is that 5 sets of 5 reps a peice?

Dude, you have a lot of reading to do. Search 5x5.

 

[djeclipse]

Dude, you have a lot of reading to do. Search 5x5.

Shut the fuck up.

You're the last person to be telling anyone to read.

 

[djeclipse]

when you say 5x5 is that 5 sets of 5 reps a peice?

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

 

[Iliketolift]

Shut the fuck up.

You're the last person to be telling anyone to read.

Oh hey whats up piece of shit.

 

[deeder]

Dude, 475lbs is not wimpy... Congrats on the huge strength gains! I was doing a 5x5 routine for the past 3 months while I was cutting... I'm back on a 12-15 rep range routine while I maintain and for my upcoming bulk... Some people build mass really well with low reps, some build it more with high reps... It's whatever you respond to I guess.

 

[maldorf]

when you say 5x5 is that 5 sets of 5 reps a peice?

Yes, thats 5 sets of 4 reps each. The first couple of sets are kinda easy, but the last 2 are tough if you have the weight set right.

 

[maldorf]

Dude, 475lbs is not wimpy... Congrats on the huge strength gains! I was doing a 5x5 routine for the past 3 months while I was cutting... I'm back on a 12-15 rep range routine while I maintain and for my upcoming bulk... Some people build mass really well with low reps, some build it more with high reps... It's whatever you respond to I guess.

I build strength much faster with low reps, moderate to higher reps just dont cut it. As far as mass though, I think I fair best in the 6-8 rep range. Im going to finish this 5x5 and then move into a more traditional bodybuilding routine and take advantage of this new strength. In the next phase I hope to build more mass. So far my bodyweight has only gone up 2 pounds, kinda hard to believe with all those strength gains. Tends to make me think the new strength is mostly due to better coordination between my nerves and the muscle and not so much hypertrophy.

 

[maldorf]

Well, I got 445 3x3 tonight on the deadlift. Did 215 3x3 on shoulder presses, and 70 lbs strapped on for the wide grip chins.

 

[maldorf]

Managed 495 3x3 tonight on the squat, 280 x3 on incline bench, and 375x3 on bentover rows.

 

[DZLS]

you're not really describing the 5x5 as i know it... there's a progression in the Starr program, which you are obviously not doing...

those are some crazy poundages... got any pics...?

 

[nelmsjer]

I build strength much faster with low reps, moderate to higher reps just dont cut it. As far as mass though, I think I fair best in the 6-8 rep range. Im going to finish this 5x5 and then move into a more traditional bodybuilding routine and take advantage of this new strength. In the next phase I hope to build more mass. So far my bodyweight has only gone up 2 pounds, kinda hard to believe with all those strength gains. Tends to make me think the new strength is mostly due to better coordination between my nerves and the muscle and not so much hypertrophy.

You are more than likely absolutely correct regarding the better coordination and your nervous system. The great thing is when you go back to your proven hypertrophy range, the superior innervation will now activate more muscle fibers and initiate more growth.

Either way: good stuff.

 

[maldorf]

You are more than likely absolutely correct regarding the better coordination and your nervous system. The great thing is when you go back to your proven hypertrophy range, the superior innervation will now activate more muscle fibers and initiate more growth.

Either way: good stuff.

Yes, that was my plan. To put on the strength and then take that into the 6-10 rep range for hypertrophy. Dont feel like I am getting much hypertrophy now at all, only put on maybe 4 pounds but the strength gains have been awesome. I finish the 5x5 after next week. In the squat I should be doing 515 3x3 and 545x3.

 

[maldorf]

you're not really describing the 5x5 as i know it... there's a progression in the Starr program, which you are obviously not doing...

those are some crazy poundages... got any pics...?

I am using Madcow's dual factor program. The only change I made was to add calves 3x per week and do arms after the friday workout is done. For arms I just do 3 sets of barbell curls and 3 sets of pushdowns. Oh, and Im not doing flat benches but inclines at a low angle. Flat hurts my shoulders too much, and no I dont flare my arms out!
I have been using progression, adding between 10 and 20 pounds per week for heavier lifts and 5-10 on the lighter ones like incline bench. In the 5x5 described here by madcow you pick your own weights each week. This works great because you can add more if you feel strong and less if you feel weak. No two weeks are the same.

 

[nelmsjer]

Yes, that was my plan. To put on the strength and then take that into the 6-10 rep range for hypertrophy. Dont feel like I am getting much hypertrophy now at all, only put on maybe 4 pounds but the strength gains have been awesome. I finish the 5x5 after next week. In the squat I should be doing 515 3x3 and 545x3.

I'm not even really sure what to say except those are some serious numbers. Congrats on your dedication.

 

[maldorf]

I'm not even really sure what to say except those are some serious numbers. Congrats on your dedication.

thanks. I am really looking forward to seeing how this strength carries over to bodybuilding. I am thinking I will be starting out doing 405 for around 10-12 reps in the squat. Before going into the 5x5 I was doing 405 for 7 reps.

 

[maldorf]

Managed 525 x3 in the squat today, 355 3x3 in the rows, and 270 3x3 for incline bench presses. Things still going up, and next week will complete this first run of the dual factor 5x5.

 

[nelmsjer]

Keep us updated! Thanks!

 

[maldorf]

Well this is the last week. I did 505 3x3 tonight on the squat. Did 285 x3 on incline bench, and 385x3 on bentover rows. Its great, my lower back isnt too sore and my knees dont hurt at all. First time ive gone this heavy and not felt some back/knee pain for days.

 

[Protobuilder]

Great job, man. And pain free to boot. Nice going. Wht's next?

 

[maldorf]

Great job, man. And pain free to boot. Nice going. Wht's next?

Going to a conventional bodybuilding routine for about 9 weeks or so and then its back to the 5x5 for some more strength. Havent seen much hypertrophy from the 5x5, but the strength gains are great. I have put on about 5 pounds though, most of which is muscle. My waist did go up, but only about 1/8 inch so most isnt fat.

 

[Guinness5.0]

I would highly recommend giving HST a shot post-5x5. If you're not familiar with HST, I could throw you a link or two.

 

[xblitz44x]

I would highly recommend giving HST a shot post-5x5. If you're not familiar with HST, I could throw you a link or two.

I'd like to see those links myself if you don't mind.

 

[maldorf]

Yeah perhaps throw up those links for us to take a peek at. I am mainly interested in bodybuilding though, and am not as concerned with my strength. Main thing I am looking for is hypertrophy, and for me that seems to be more higher volume training in the 6-10 rep zone.

 

[Tweakle]

Good stuff, those are some nice strength gains and it's great to see a bber focusing on bringing up the core lifts. Ramping up the volume for a month or 2 should give some nice results to capitalize on the strength, then back to lower volume strength work.. it's exactly what I'm planning on doing when I'm done with this losing size and strength thing and can eat again

 

[maldorf]

Good stuff, those are some nice strength gains and it's great to see a bber focusing on bringing up the core lifts. Ramping up the volume for a month or 2 should give some nice results to capitalize on the strength, then back to lower volume strength work.. it's exactly what I'm planning on doing when I'm done with this losing size and strength thing and can eat again

Yeah, ive done this before and it works out pretty good. In the past I hadnt used the 5x5 though, was using another powerlifting workout by Fred Hatfield. I usually find that I lose a bit of strength in the low rep range when doing the higher volume work, but I grow more. The joints and conective tissue gets weaker from not being exposed to the intensity, but I feel more stimulus in the muscle and can see visible results. I think the trick is not to spend too much time in any one phase.

 

[Guinness5.0]

Here's a link to the 'home' of HST. This to me seems like an ideal way to parlay those strength gains into mass:

http://www.hypertrophy-specific.com/hst_index.html

Random thoughts on HST:
Personally, I think the concept of strategic deconditioning is pretty silly - I think a deload week is the same or better. But I ran this for one cycle (training cycle that is, no gear) and recomped by a fair amount. My bf% was not low though, so if you're lean I wouldn't bank on recomping. If you really enjoyed the whole brute force aspect of 5x5, you may find this a bit boring - I did. But if you're looking for size I don't think that you'll do a whole heck of a lot better than this, especially coming off such a strength boosting run of 5x5. Also, 15s kicked my ass like crazy at first. It takes some getting used to.

 

[maldorf]

thanks for the reference. I had seen that site before, and will reconsider using it.