Someone explain 5 x 5 to me?

[flexygrl]

I just read through most of the thread. I am so confused. I don't mean to sound dumb, but what does it all mean exactly? Is it as beneficial to women as it is to men?

 

[from zero]

Is it as beneficial to women as it is to men?

Absolutely!!

Basically, it's one bodypart per day, per week. Start with a compound exercise, 5 sets of 5, and add 1 or 2 additional exercises, 2 sets of 8-10 reps generally.

For example, a sample chest day would be:

Flat bench, 5x5
Incline dumbbell presses, 2x8
Incline flys, 2x8.

 

[Backlash]

It is simply a suggested volume and a good way to keep up progressive load (doing more weight - in this case - each week) so your muscles will respond. It is great for women as well as men.

You're in luck, since Needsize has been posting a lot on here lately and he can answer any questions!

 

[flexygrl]

Okay, well I'll give you an example and you can tell me if I'm on the right track.

Monday was chest day. So I started flatbench, dumbells. I started with 25's. I did 10. Then I got 30's and did 8, then I got 35's and did 5 with a spot. So should I have just started with 35's got 5 on my own, then 4 more sets just like that?

I'm really trying to understand this. Thanks in advance!

 

[from zero]

Okay, well I'll give you an example and you can tell me if I'm on the right track.

Monday was chest day. So I started flatbench, dumbells. I started with 25's. I did 10. Then I got 30's and did 8, then I got 35's and did 5 with a spot. So should I have just started with 35's got 5 on my own, then 4 more sets just like that?

I'm really trying to understand this. Thanks in advance!

Nah, youll be way too fatigued.

I think I did one or two light warmups, then started my 5 sets of 5 reps. Say I'm benching, I'd start out with warmups with 135 and 185. The move on to 225 for 5 sets of 5.

Make sense?

 

[Lord_Suston]

I would recommend using barbell for the core movement since you can add little weight increments instead of getting into 5lbs jump on each db which equal 10lbs each week. example of my old routine was.

Incline 5x5
flat bench 2x8
Dips weighted 2x10

the weight I use is relatively easy something you can get 10 reps with. it sounds easy but on the 4th and 5th sets you will be dying. each week you progress in weight, so make sure to have good form, if at any time someone help do the same weight next week untill it is picture perfect, then go up

 

[from zero]

Suston added some great points, that, for some reason, I neglected to say. Thanks for adding that Suston.

 

[Lord_Suston]

no problem, one of my friends tryed this routine for 4 weeks and was about to kill me since he saw no progress. he explain he was using db and then I realized he was going up 10lbs every sets. Boy did he feel like an ass, lol

 

[Backlash]

Yeah, it's important to start with a weight that's not too heavy so that you can go up 5 pounds every week and not plateau after only like 3 weeks.

 

[amp909]

I've been using dumbbell military for my 5x5 shoulder exercise. I am on 45's now (just started), but I'm thinking that I will definitely plateau in a few weeks since with dumbbells I have to go up by 10lbs each week. Is there anything I can do to keep progressing without having to do barbell military (which I don't like as well)? I was thinking that once I hit a plateau, say at 65, just do 5x3 the first week and then use the same weight to try to hit the full 5x5 the next week. What do you guys think?

Thanks!

AMP

 

[Backlash]

I think you can do 2 things:

1. Switch to 5x3. I believe needsize recommended actually dropping the weight a bit and then doing this for a few weeks so you go past your plateau. Then when you go back to 5x5 you can start at your old plateau and keep going. Not sure about this - check his thread in the sticky.

2. Just use the same weight twice, if it was pretty close. Military press, though, going up by 10 pounds is a lot.

I didn't like barbell at first, but I quickly got used to it. If it hurts your shoulders, be sure to go in front of the head, and just go down to your chin level instead of your chest.

 

[amp909]

Ok... my gym has these small barbells -- you know the ones with the weight labeled on the sides -- should I use those or should I just go with the 45lb olympic bar? Also, I've been doing these seated... which is better, seated or standing?

AMP

 

[birdlegs]

seated i think bc it stabilizes your back and its also easier to concentrate on the lift.....standing is really hard on your back and to do altogether in my opinion

 

[JOKER47]

Ok... my gym has these small barbells -- you know the ones with the weight labeled on the sides -- should I use those or should I just go with the 45lb olympic bar? Also, I've been doing these seated... which is better, seated or standing?

AMP

Standing for overall strength, seated for more of an isolation type workout.

If your goal is overall body strength, I would definately suggest standing. It will require you to have a strong core. That's essential for strength training.


.02,
Joker

 

[flexygrl]

I want to be strong and I want these damn muslces to finally start growing already!! Gonna try it! I'll keep you all posted. Thanks!