Those on 5x5

[Legion Kreinak2]

Those who have used 5x5, have you noticed good results with the biceps? I really think biceps need to be hit more frequently, and with less intensity. Just my thoughts, and input from personal experience. Last I remember, 5x5 on my biceps didn't do much good for them at all.

Can anyone post their gains?
I may have a run through it again to see if anything's changed. I'm almost positive I wasn't eating enough, or slacking off on bicep days, so I feel it deserves one more shot.

 

[Lee]

well i do 5x5, but with 2 days on 1 day off. normal days (tri/chest, back/bi, shoulders/legs) and im not overtraining and im seein good bicep results. ive increased my barbell curl weight 20 pounds in 3 weeks. although i have some trouble with the last 2 sets, last time it was 4 reps for the lsat 2 sets, the premade barbells only go in increments of 10, and i dont wanna curl in the squat rack

 

[CobraUTAH]

I once thought as you did. I was once scepticle myself. When I started 5x5 I forgot all that I though I knew and started fresh with the routine. I do 5x5 arms and lets just say that my arms have increased almost 3/4 of an inch in 3 months. Now I know that might not be the greatest results in the world but it blew my mind. I used to do between 12 and 16 reps on bi's and tri's supersetting, for an arm routine. My arms always did well with volume and my pumps were great. With the 5x5 routine, I'm doing 5x5 with 140 on straight bar curls 2x10 with incline dumbbell curls and 2x10 with 1 arm preacher dumbbell curls. I superset my arm day and do 5x5 with weighted dips, 2x10 with french press, and 2x10 with tri pushdowns. After just 9 sets of bi's and tri's my arms feel as though they are going to explode. I get more soreness and a pump that is out of this world than I ever did with high volume. Trust in the 5x5 and it will show you the way to size and strength increases.

 

[FatRat]

the premade barbells only go in increments of 10, and i dont wanna curl in the squat rack

Have you tried going to a camping or hardware shop and getting some adjustable straps so you can fix small plates to the bar?

You get some funny looks, but you can use smaller inciments...

 

[CobraUTAH]

Lee curl in the squat rack I do it and it's the way to go because the 5 pound increments are where it's at, especially with the less powerful muscle groups.

 

[needsize]

I curl in the squat rack, if it looks like someone wants to squat I'll move but my workout is more important than some notion that you arent supposed to do that. Since no one squats in my gym its not much of a problem anyway

 

[blinddeafmute]

My gym is a twinkie gym and doesnt have a power rack so I do a ton of stuff in the squat rack.

Nobody uses it so I am usually ok.

Military presses
Curls
Squats (of course)
Use the bar from the rack to do deads
SLDLs
BB rows
and even throw an incline bench under it to bench press from.

I do all those in the squat rack. Nobody uses it and they dont have enough equipment.

 

[bigstve12]

i have great results with my bis on 5X5...much stronger now, im in my 7th week of following the program.