to 5x5 or not to 5x5....

[Basikstylz]

Okay... I know... the 5x5 is great, and I have been using it. I have seen plenty of strength gains and I'm not complaing in that department. What I want to know is will the 5x5 program give me cuts and deffinition(w/ proper diet) like Iso work outs will? or will I simply gain size and strength?


Okay.. so maybe I'm a pretty boy... not really but I do want a visually apealing physique. So please provide your input...

 

[dabuffguy]

Okay... I know... the 5x5 is great, and I have been using it. I have seen plenty of strength gains and I'm not complaing in that department. What I want to know is will the 5x5 program give me cuts and deffinition(w/ proper diet) like Iso work outs will? or will I simply gain size and strength?


Okay.. so maybe I'm a pretty boy... not really but I do want a visually apealing physique. So please provide your input...

How long you been doing 5X5?

I've never done it, because I could care less how strong I am. I lift for maximum muscle size.

Add in the iso movements at the end of your workout. Hold each rep for 2 or 3 seconds, let the lood really pump the muscle. It will provide a better cut/separation.

 

[Basikstylz]

How long you been doing 5X5?

I've never done it, because I could care less how strong I am. I lift for maximum muscle size.

Add in the iso movements at the end of your workout. Hold each rep for 2 or 3 seconds, let the lood really pump the muscle. It will provide a better cut/separation.

I did the 5x5 program for a solid 2 months before I started slacking. Since I have been missing a day here or there every other week or so for a little over a month. But I am now re-commiting myself.

 

[DrunkenCATFISH]

It helped me gain strength and mass rather than muscle definition.

 

[Basikstylz]

It helped me gain strength and mass rather than muscle definition.

Can anyone give a sample workout for me that will help with deffinition? maybe some add ons to the 5x5 or just a whole diff program.


I do love doing my squats and Deads though So I want to keep them somewhere in there.

The other thing is the 5x5 works great with my schedule as I can only make it to the gym on M,W,F and Sat Sun if need be.

 

[dolf215]

Can anyone give a sample workout for me that will help with deffinition? maybe some add ons to the 5x5 or just a whole diff program.


I do love doing my squats and Deads though So I want to keep them somewhere in there.

The other thing is the 5x5 works great with my schedule as I can only make it to the gym on M,W,F and Sat Sun if need be.

The pump. Haha! The 5x5 is a great program for everything. If you want size eat more.. If you want to be more lean adjust your diet and do more cardio. It's that simple.

 

[Slyder190]

As my calories and carbs fall, so does my strength.

 

[1999TL]

As my calories and carbs fall, so does my strength.

Word. When I eat like a monster, I grow like a monster as well. However, the fat follows as well.

 

[dabuffguy]

Can anyone give a sample workout for me that will help with deffinition? maybe some add ons to the 5x5 or just a whole diff program.


I do love doing my squats and Deads though So I want to keep them somewhere in there.

The other thing is the 5x5 works great with my schedule as I can only make it to the gym on M,W,F and Sat Sun if need be.

always keep squats and deadlifts in the routine. You'll really see the cuts at a lower BF% which only diet and cardio can give.

 

[Eric1987]

How long you been doing 5X5?

I've never done it, because I could care less how strong I am. I lift for maximum muscle size.

Add in the iso movements at the end of your workout. Hold each rep for 2 or 3 seconds, let the lood really pump the muscle. It will provide a better cut/separation.

Wait im not understanding here. Lifting for max muscle size? Dont care about how much you lift? Sorry if that sounds a little stupid to me...

 

[SouthernLord]

Diet and Cardio are the keys to low bodyfat. High rep training to burn up the fat and get cut is a myth. Lactic acid threshold training does work somewhat for fatloss, but high rep isolation training to get ripped is stupid. If you want definition you should get your diet in check and learn to love the treadmill.

 

[ceo]

It helped me gain strength and mass rather than muscle definition.

I "lol" every time I see someone say something like this!

Ronnie Coleman started training as a powerlifter you know. Same with Johnnie Jackson. What do you think they did when they wanted to "cut"? They dieted!

lolololloolool!!! "Squats, deads and heavy presses won't give you any muscle definition."

 

[Blane]

5x5 is great. my joints hurt if i go higher than 5 reps.

it feels like the perfect balance.

Cuts are purely low bf.

 

[1999TL]

learn to love the treadmill.

I hate the damn treadmill. Something about running in the same place. Now if I run outdoors I can keep my sites on the next landmarker and keep running, but the treadmill just doesn't do it for me. I also like to end with a nice kick, and that actually sucks on the treadmill. Just my $.02

 

[Blane]

iv never had anyy cuts. so i cant help here....im working on it though..

 

[dabuffguy]

Wait im not understanding here. Lifting for max muscle size? Dont care about how much you lift? Sorry if that sounds a little stupid to me...

It means I'm a bodybuilder, not a powerlifter. If I had 20 inch ripped arms and could only bench 250, I wouldn't even care. Although, I would be able to lift 400 plus probably if I had that much size.

 

[Seattleite]

I "lol" every time I see someone say something like this!

Ronnie Coleman started training as a powerlifter you know. Same with Johnnie Jackson. What do you think they did when they wanted to "cut"? They dieted!

lolololloolool!!! "Squats, deads and heavy presses won't give you any muscle definition."

I thought this was an interesting read.

http://www.gain-weight-muscle-fast.com/rep-ranges.html

 

[Seattleite]

It means I'm a bodybuilder, not a powerlifter. If I had 20 inch ripped arms and could only bench 250, I wouldn't even care. Although, I would be able to lift 400 plus probably if I had that much size.

I'm pretty much the opposite. I don't want to be a lard ass, but my primary concern is making sure that I get stronger every time I lift. I'm not into the male beauty pagent scene...

 

[ceo]

I thought this was an interesting read.

http://www.gain-weight-muscle-fast.com/rep-ranges.html

In other words, reps under 6 make you stronger, but they don’t necessarily make you bigger because the strength gains come from adaptations in the nervous system - the muscle fibers and other muscle cell structures do not hypertrophy (enlarge). This explains why certain athletes, powerlifters and Olympic lifters can be wicked strong but they don’t look as strong as they are.

If you’re an athlete and your primary goal is strength and power for improved sports performance, then a good majority of your training is going to be in the 1-5 rep range. This will help make you stronger, faster and more powerful without adding muscle bulk.

You can easily find hundreds of powerlifters who maintain 300+ lbs. Can't really call those guys small either! They train like powerlifters. Their goal is to lift more and more weight.

Do you think these guys don't look strong?

 

[Seattleite]

You can easily find hundreds of powerlifters who maintain 300+ lbs. Can't really call those guys small either! They train like powerlifters. Their goal is to lift more and more weight.

Do you think these guys don't look strong?

I think the author was just saying they don't look as strong when you compare them to freakish-looking bodybuilders. Compared to the average guy, yes...they look very strong.

 

[ceo]

I think the author was just saying they don't look as strong when you compare them to freakish-looking bodybuilders. Compared to the average guy, yes...they look very strong.

He also said training like a powerlifter will make you stringer but not necessarily bigger. I guess that's true if you're training like a half-ass powerlifter.

 

[Seattleite]

He also said training like a powerlifter will make you stringer but not necessarily bigger. I guess that's true if you're training like a half-ass powerlifter.

Again, I think he was just explaining why the typical powerlifter looks like a truck driver while many bodybuilders look like the incredible hulk (yet can't move half the weight). Of course moving heavier and heavier wight will add some size to anyone....its just that training in the 1-5 rep range isn't the ideal range for hypertrophy. It is ideal for brutal strength.

 

[enigma4dub]

Again, I think he was just explaining why the typical powerlifter looks like a truck driver while many bodybuilders look like the incredible hulk (yet can't move half the weight). Of course moving heavier and heavier wight will add some size to anyone....its just that training in the 1-5 rep range isn't the ideal range for hypertrophy. It is ideal for brutal strength.

i mainly train in the five rep range

 

[Seattleite]

i mainly train in the five rep range

So do I. I haven't gone beyond 8 reps on any particular set in years.

 

[Elementality]

5x5 probably really good if you're newer to lifting weights, builds a good base that you can "chizzle" out later on with isolation, body builder style - or step it up to more intense power lifting style .

how much can you bench n squat relative to your body weight? how many times can you pull your own weight up on a pull-up bar?

 

[DaveTSI]

It means I'm a bodybuilder, not a powerlifter. If I had 20 inch ripped arms and could only bench 250, I wouldn't even care. Although, I would be able to lift 400 plus probably if I had that much size.

all show, no go


id feel like a giant pussy if i had 20 inch arms and could ONLY bench 400, never mind 250 lol. ive seen someone @ 220 5'8" with 19's barely rep 315 for 5 and it was pathetic. I just cant see how someone would be satisfied with looking big and strong, but still be as weak as most average gym rats.

 

[DaveTSI]

Okay... I know... the 5x5 is great, and I have been using it. I have seen plenty of strength gains and I'm not complaing in that department. What I want to know is will the 5x5 program give me cuts and deffinition(w/ proper diet) like Iso work outs will? or will I simply gain size and strength?


Okay.. so maybe I'm a pretty boy... not really but I do want a visually apealing physique. So please provide your input...

training style has nothing to do with "cuts and definition"

the 5x5 will put a ton of mass on you if you eat enough, and make you stronger than you've probably ever been. after the program is done, cut calories and watch the new "cuts and definition" magically appear

 

[Seattleite]

all show, no go


id feel like a giant pussy if i had 20 inch arms and could ONLY bench 400, never mind 250 lol. ive seen someone @ 220 5'8" with 19's barely rep 315 for 5 and it was pathetic. I just cant see how someone would be satisfied with looking big and strong, but still be as weak as most average gym rats.

+1

 

[ceo]

training style has nothing to do with "cuts and definition"

the 5x5 will put a ton of mass on you if you eat enough, and make you stronger than you've probably ever been. after the program is done, cut calories and watch the new "cuts and definition" magically appear

Every time. Dave Tate (300 lb. powerlifter) made such a transformation.

 

[DaveTSI]

Every time. Dave Tate (300 lb. powerlifter) made such a transformation.

he looks fuckin awesome now, seriously jacked

 

[ceo]

he looks fuckin awesome now, seriously jacked

lol...yep. He's a bit healthier too!

 

[DaveTSI]

lol...yep. He's a bit healthier too!

yeah, i bet he feels great, i cant imagine walking around and trying to maintain the bw the 308's and shw have. how about marc bartley, have you seen his transformation? hes well below 250 now i believe, not as lean as tate but he looks great.

 

[treny]

I use the 5x5 on only main lifts like incline DB press, leg press, deadlift . I don't use it on the rest of the workout I try to stay in the 8 to 12 reps after my main lifts.

 

[ceo]

yeah, i bet he feels great, i cant imagine walking around and trying to maintain the bw the 308's and shw have. how about marc bartley, have you seen his transformation? hes well below 250 now i believe, not as lean as tate but he looks great.

haven't seen him. I'll hafta look up some pics.

 

[Eric1987]

It means I'm a bodybuilder, not a powerlifter. If I had 20 inch ripped arms and could only bench 250, I wouldn't even care. Although, I would be able to lift 400 plus probably if I had that much size.

You wouldnt care? That kinda defeats the purpose of lifting weights in my book. Each to their own then I guess...

 

[Seattleite]

I use the 5x5 on only main lifts like incline DB press, leg press, deadlift . I don't use it on the rest of the workout I try to stay in the 8 to 12 reps after my main lifts.

Incline dumbbells and leg presses qualify as "main lifts"?

 

[treny]

Incline dumbbells and leg presses qualify as "main lifts"?

I think thats what I said

 

[Seattleite]

I think thats what I said

Alright

 

[jnevin]

The pump. Haha! The 5x5 is a great program for everything. If you want size eat more.. If you want to be more lean adjust your diet and do more cardio. It's that simple.

Exactly. I cut down when I started running intervals 4 days per week and cut my carbs. I had to rest a little longer between sets, but I stayed strong and looked good. It gives me more of an athletic looking build than a bodybuilder's build. Like a running back.

 

[sardonicone]

Wait im not understanding here. Lifting for max muscle size? Dont care about how much you lift? Sorry if that sounds a little stupid to me...

Hypertrophy and pure power are not the same thing. However they're also not mutually exclusive.

I use the 5x5 on only main lifts like incline DB press, leg press, deadlift . I don't use it on the rest of the workout I try to stay in the 8 to 12 reps after my main lifts.

OLOLOL LEG PRESS

Uh, you're missing the whole "5 x 5" routine. Rippetoe would smack you in the face with a live trout.

 

[[CinnamonBuns]]

smack you in the face with a live trout.

 

[searay]

Incline dumbbells and leg presses qualify as "main lifts"?

LMFAO.......exactly !!

 

[wtfersk8s]

training style has nothing to do with "cuts and definition"

the 5x5 will put a ton of mass on you if you eat enough, and make you stronger than you've probably ever been. after the program is done, cut calories and watch the new "cuts and definition" magically appear

im currently one week 6 of 8 on my cycle, should i take X amount of days/weeks off and cut cals so my definition can come in?

 

[sean14182]

ive been at the 5x5 for a good 8 weeks now, plateued hardcore in almost everything...i was looking to do a cut, put on a good 15 lbs during the 5x5. how long you guys think i should cut for? should i go for a certain time interval or just till i get to my ideal level of cut?