How long can the 5x5 program be used ?

[SirDingo]

I have just started the 5x5routine 5 weeks ago, well I was doing a 4x6 program using the same idea when pressed for time......But I was wondering how long can the 5x5 routine be used to gain muscle mass ?

I am 5'10" 170lbs and just looking to get a littler bigger, and more muscle tone, to be similar to a Brandon Lee type body, I have already gained about 5lb since I started the program mid March and also started the Protein shakes as well after each workout, as well as just eating more. I eat pretty healthy to begin with, mainly organic food only

One part that is taking slower than I want is my arms/biceps, the triceps look ok, but the arms are taking longer to get that bulked up filled out look. I mainly do the dumbbells, and also barbells, for the arms, plus the other exercises like flat bench, incline bench, military press, and dipps.

Thank's

 

[SirDingo]

One more question, doing this 5x5 I will not be ripped, or will I show some definition ? This is just to get me bigger ? I suppose the sets of dips I do will take care of toning me in certain areas ?

 

[beerdrinker]

Seriously, nobody cares that you want to look like Brandon Lee

 

[SirDingo]

Seriously, nobody cares that you want to look like Brandon Lee

Ok I am sorry to give a point of reference If you don't have anything good to add to my topic, then please don't even waste your time typing a response like that.

Another question, about the Military press, is it better to go behind or in front of the neck when lowering the barbell ?

 

[s8nlilhlpr]

you've been on a program for 5 weeks. A lot of people posted info in your last thread, and you basically said "thanks for wasting your time, but I'm gonna listen to this swole guy 'cause he looks like such and such". You weigh 170lbs...you aren't going to have massive guns unless your body is shaped that way. It takes most people A LOT of time to bulk up smaller muscle's such as calves, bi's, tri's, etc.

I would stick to military pressing in front of your neck. It is easier to injure yourself btn.

 

[Kabeetz]

Way to go replacing the 5x5 with a 4x6 when pressed for time. I hope those three minutes a workout came in handy.

 

[SirDingo]

Way to go replacing the 5x5 with a 4x6 when pressed for time. I hope those three minutes a workout came in handy.

Three minutes ? No way doing that 4x6routine was taking at least 40minutes, and doing the 5x5program is closer to an hour or working out.

 

[SirDingo]

you've been on a program for 5 weeks. You weigh 170lbs...you aren't going to have massive guns unless your body is shaped that way. It takes most people A LOT of time to bulk up smaller muscle's such as calves, bi's, tri's, etc.

I would stick to military pressing in front of your neck. It is easier to injure yourself btn.

Thank's for the advice, I guess it just doesn't happen over night for some muscles on certain body types. But I will admit my chest and shoulders are gaining improvement

So just keep plugging away at the 5x5 and also keep eating more plus the protein shakes, and I will see results over time ? Just am impatient at times, would like to see my arms bigger

 

[Klown]

just eat more, gain 10-15lbs and the arms will follow. chuck in a lil assistance work at the end of the week. there, whammo, problem solved.

 

[ZGzaZ]

Not to slam you, but if youre getting impatient after only a few months, then this probably isnt for you. Building muscle takes time, and for noticeable changes in your body it will be months at a time, depending on the amount of weight you are gaining.

Take pictures right now, 5-6 months from now take new ones and compare. You'll notice some changes, but don't expect to see too much every 2 weeks or so..

 

[SirDingo]

Not to slam you, but if youre getting impatient after only a few months, then this probably isnt for you. Building muscle takes time, and for noticeable changes in your body it will be months at a time, depending on the amount of weight you are gaining.

Take pictures right now, 5-6 months from now take new ones and compare. You'll notice some changes, but don't expect to see too much every 2 weeks or so..

Thanks I just have to be patient with the whole program. I am new to heavy lifting, used to do more body weight exercises like 100 push ups, and pull ups, etc along with biking allot, but I am sick of that phase and now want to pump up and bulk up

I thing the part of the 5x5 that confuses me, is the beginning part of the sets being very low weight compared to the 4th and 5th of ball busting weight. The first two to three sets just feel so week and easy like I am not getting much out of out, even though I go very slow and pay attention to form, but still it seems it would help to do like 4sets of pretty heavy weight and the 5th a killer set, instead of ramping it up slow ?

 

[beerdrinker]

I thing the part of the 5x5 that confuses me, is the beginning part of the sets being very low weight compared to the 4th and 5th of ball busting weight. The first two to three sets just feel so week and easy like I am not getting much out of out, even though I go very slow and pay attention to form, but still it seems it would help to do like 4sets of pretty heavy weight and the 5th a killer set, instead of ramping it up slow ?

You aren't supposed to get much out of the first two sets, they are warmups. It may not seem like a lot of volume, but that's why you're doing it twice a week instead of once a week like a lot of BB programs have you do. Don't confuse going slow with good form. They have little to do with each other.

 

[SirDingo]

You aren't supposed to get much out of the first two sets, they are warmups. It may not seem like a lot of volume, but that's why you're doing it twice a week instead of once a week like a lot of BB programs have you do. Don't confuse going slow with good form. They have little to do with each other.

I always thought going slow helped gain muscle as opposed to doing a rep in like 1/2second, you should really take a few seconds for each rep bringing it down slowly and then no stopping when it hits the chest but then back up and not locking the arms, all one fluid motion but at a controlled manner ?

So the final 5th set of the 5x5routine should be ball busting not able to even another rep = that heavy ?

 

[s8nlilhlpr]

No, each rep should be done with explosion. Force = Mass x acceleration. The faster you move the weight, the more force you exert on it. The idea is to build up tension on the down stroke, and release it on the upstroke.

Follow the damn weights you programmed into the spreadsheet, don't try and fuck with it b/c "it doesn't feel heavy enough"

 

[wolfman87]

i've used the 5x5 for about 4 to 5 weeks now with unwaivering strength gains. i didn't add much size or weight tho, maybe like 6 pounds total. i don't look any different than i did when i first started it for the most part, i just got stronger.

 

[SirDingo]

i've used the 5x5 for about 4 to 5 weeks now with unwaivering strength gains. i didn't add much size or weight tho, maybe like 6 pounds total. i don't look any different than i did when i first started it for the most part, i just got stronger.

Well my whole point of doing it is too get bigger and more muscle, so I hope this does that, but I also know I have to eat to gain a the same time, and Protein shakes will help allot from what I read ?

I am still torn between this and the more traditional stuff I read other tone guys do, and that is higher reps = 6-8 and maybe only 4sets, but upping the weight every week or so

 

[s8nlilhlpr]

Then You Need To Eat More