confused about 5x5 layout!!!

[skaman007]

hi,im going to start a 5x5 routine,though i thought 5x5 was doing 5sets of 5reps with the same weight,then moving up a bit each week.i have read some routines here where they pyramid up in weight each set????which is best and whta is best rourine for 5x5.i was thinking of doing 5x5 for 1 compound exercise each bodypart same weight ,with a couple of extra exercises thrown in ,for example,.CHEST; BENCH PRESS 5X5 SAME WEIGHT,INCLINE PRESS 2X8REPS,DIPS 2XTO FAILURE.and similiar for each bodypart.

 

[Elementality]

Hey, I just completed a 5x5 program for a year. Just follow the excel sheet as a guideline, but listen to your body. Every set you increase weight, last set being the heaviest. If you feel like you could do one more rep like 6 - 7 then do it. If you have to stop at 4 cuz you feel like your brains about to explode then do it. Generally, if you eat, sleep correctly n follow the excel sheet then you should increase at a good consistent rate... But let me tell you, eating/sleeping is so important, I found out the hard way. Also, start LOW. Don't start high, start easy n build up to it, its much better in the long run for gains. Patience is key, I bought into patience, started way lower than my friends, now I am bigger n cutter then all of them.

..Just hit all the compunds in the 5x5, but don't feel limited to try some other lifts just to have fun and not get bored. It's work, but it should be fun too..thats how i see it, and thats how i became passionate about it.

 

[skaman007]

Hey, I just completed a 5x5 program for a year. Just follow the excel sheet as a guideline, but listen to your body. Every set you increase weight, last set being the heaviest. If you feel like you could do one more rep like 6 - 7 then do it. If you have to stop at 4 cuz you feel like your brains about to explode then do it. Generally, if you eat, sleep correctly n follow the excel sheet then you should increase at a good consistent rate... But let me tell you, eating/sleeping is so important, I found out the hard way. Also, start LOW. Don't start high, start easy n build up to it, its much better in the long run for gains. Patience is key, I bought into patience, started way lower than my friends, now I am bigger n cutter then all of them.

..Just hit all the compunds in the 5x5, but don't feel limited to try some other lifts just to have fun and not get bored. It's work, but it should be fun too..thats how i see it, and thats how i became passionate about it.

thanks for that mate,,.so its not 5x5 doing the same weight?that must be another version i have read somewhere,.so if my max for 5reps bench press is 115kg,what would be my first bench 5x5 routine?

 

[skaman007]

thanks for that mate,,.so its not 5x5 doing the same weight?that must be another version i have read somewhere,.so if my max for 5reps bench press is 115kg,what would be my first bench 5x5 routine?

after some google research i think the 5x5 bill starr,needsize routines look best,giving that the principal is 5x5 same weight each set,adding weight each week,pyramiding 5x5 is just what im doing already basically,4x6reps pyramiding up,!!!so my max of 115kg for 5reps bench press,i will start at 100kg 5x5 same weight week 1 and by week 4 ishould hopefully hit 115kg for all 5sets,and improve after.when i come to a plateau ,then change the compound to different exercise like incline press,then yo yo to and fro.so chest routine will be bench press5x5 same weight,incline press2x8-10reps,dips 2x failure.

 

[Elementality]

good luck man, 5x5 kicks @$$ for beginning lifting i think. I dont do it anymore, i do isolation, but, it sure got my core strength and principals down.