The "true" 5X5 program ?

[anthrax]

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

 

[eat big]

yeah true, but it works. i realized before i started 5x5 that sometimes i wont be able to do the last rep of the last set, once i can get them all, i go up a small increment. in a way its a lot alike cause you can never be 1005 sure on how many reps you will get on what set.

eat big

 

[psychedout]

Both strategies involve the same basic idea -- additional workload and progressive resistance.

Both will work fine IMO.

 

[wnt2bBeast]

there are many variations of 5x5..heres another
http://www.weighttrainersunited.com/5x5.html

 

[psychedout]

there are many variations of 5x5..heres another
http://www.weighttrainersunited.com/5x5.html

LoL. How can you give 102% effort?????

 

[wnt2bBeast]

LoL. How can you give 102% effort?????

are you seriously asking?? its 102% of your 1rm hence you should be setting a new PR thats 2% greater than your previous PR

 

[psychedout]

Well I assumed its an unassisted life because the category beside it is assisted lift.

You can't give 102% without it being as assisted lift.

If you mean 102% in comparison to a previous lift, then it makes sense. Doesn't make sense effort wise though.

 

[Synpax]

I believe that the 5x5 are most popular to us is the NEedsize variation in which you look to fail at the end of the 4 or 5 sets if you really must. You can rest pause to get them.

 

[psychedout]

I believe that the 5x5 are most popular to us is the NEedsize variation in which you look to fail at the end of the 4 or 5 sets if you really must. You can rest pause to get them.

And also, if you are nowhere near failure, you can make them really slow and harder.

 

[wnt2bBeast]

Well I assumed its an unassisted life because the category beside it is assisted lift.

You can't give 102% without it being as assisted lift.

If you mean 102% in comparison to a previous lift, then it makes sense. Doesn't make sense effort wise though.

im not really sure what youre saying..the 102% is applied to the core lifts (squat bench dead) so lets say your current 1 rm is 500 102% of that is 510..make sense?

The last column are assistance lifts meaning exercises that will help to increase the core lifts..there is a list of them under that table..this doesnt mean that you need assistance or a spot although you should use a spotter when you feel you need one!

 

[psychedout]

im not really sure what youre saying..the 102% is applied to the core lifts (squat bench dead) so lets say your current 1 rm is 500 102% of that is 510..make sense?

The last column are assistance lifts meaning exercises that will help to increase the core lifts..there is a list of them under that table..this doesnt mean that you need assistance or a spot although you should use a spotter when you feel you need one!

Regardless of communication (or my incapibility of LoL) I get the gist of it and the article.

 

[wnt2bBeast]

Regardless of communication (or my incapibility of LoL) I get the gist of it and the article.

if its something you want to understand i can explain it better..just ask

 

[needsize]

the 5x5 that I have posted also has more of an emphasis on hypertrophy/size gains and less on strength than the typical variations do

 

[Slyder190]

Needsize's 5x5 program is solid IMO. I'm on it again right now while trying to put on size through fall and winter.

 

[RGS83]

I too am on Needsizes version of the 5x5.
So far so good, HOWEVER I'm not too far into the prog (few weeks) so i'm just ending my running start.

And I had to reset my tri exercises... I was doing 5x5 on the skull crushers (tri bar), and Close Grip BP for my secondary... Thought it better to switch em up? What do you guys think would be more effective??


I also wanted to know something.. I used to do High Vol & High intensity - it got me no where... 5x5 is my first step at not just working out hard, but working out SMART.
What I wanted to know was would it be acceptable, and in line with the premise of the prog to add 1 more set to the secondary workouts??
ex.
5x5 Close Grip
instead of 2 sets, do 3 sets of skull crushers at 6-8 reps
2 sets of extensions.

ex2.
5x5 flat BP
not 2, but now 3 sets of Incline DB press. 6-8 reps
2 sets of flies 10reps


Whatda think...
Now i must master patience and eating!

 

[RGS83]

Bump

 

[georgie24]

where's needsizes original thread about 5x5?? you guys confuse the shit out of my with this 4x5 5x5 3x5 shit

 

[needsize]

where's needsizes original thread about 5x5?? you guys confuse the shit out of my with this 4x5 5x5 3x5 shit

training methods sticky at the top of the page

 

[Slyder190]

I'm usinga Poliquin rutine for my stubblorn arms right now, bit I'm also a lower volume type pf of person. An example for my chest workout would look as follows -

5x5 for flat bench
1 set Hammer Strength Incline prsses for8-12 slow controlled reps
1 set of Body Master Flyes for 8-12 slow controlled reps.

trry that out and see how it goes for ya.