Today's discussion........

[b fold the truth]

needsize: sounds like the 5x5 system is a method of doing several different intensity sets throughout your workout. One or two light/moderate, one or two moderate to hard, one or two hard and to failure...

Sounds good...

B True

 

[louden_swain]

I got a few questions about the 5 x 5 system. Are the first two sets considered warmups? Which sets are the building sets?

 

[vinylgroover]

I guess it all depends on a person's definition of a working set. Some would say that 10 reps with a weight is a warm up, others would call that a working set.

After my first exercise for each bodypart, i won't do any more warm ups.

ie a normal chest workout would be

Incline Bench 2 warm ups (15-20 reps) 3 working sets (5-8 reps)
Incline dumbells 2 sets (5-8)
Decline barbell 2 sets (6-8 reps)
Weighted dips 2 sets (6-8 reps)

 

[bignate73]

5x5 (though i love it) is too hard and final of a number. individual differences (fiber type ratio, fitness level, recovery capabilities etc) will dictate what actually works. thought there have been generalizations within the training industry ie4-6 for strength, 8-12 for hypertrophy etc. these are general guidelines based on averages. maybe someone with a high white fiber ratio stays down near 8 for growth, someone more "blessed" hehe with red fibers would stay near 12. 5 reps as the end all is fun but too limiting. though given the fact that the first 2 sets are not even taken to max tension, they seem more like they would hit in the 8 rep range whereas the last few sets are getting closer to max tension as the person gets tired. so keeping the same weight throughout will actually simulate a more pyramid type scheme but the first 2 sets (or so) are not taken to max tension reps. the increasing of weight the next time permits for overload progression provided supercompensation has occured.

like i said, i like 5x5 but its not for everyone.

just some thoughts....

 

[Lord_Suston]

straight sets

I try not to do these because you tend to shoot for a certain number and many myself included get into the habit of using bad form to get those last few reps.... Also I tend to warmup a little longer than most of the lifters I see. Props to the people who warmup with the bar, I do tyhis to get my form down perfectly before I start going heavy.

45*20
155*15
205*15
then I go balls to the wall with what weight I am lifting that weekfor two sets. I find this way to avoid being hurt, I try not to do forced reps unless you have trained with your spotter a long time and have good faith in them....

 

[coolcolj]

Failure is just an indicator of metabolic fatigue

Its not needed for growth - ie shooting someone's leg will hurt enough as is, you don't have to chop it off with an axe

Going to failure always compromises form, and your rep speed slows down. I sure as hell am not gonna try go to failure with 670lbs on my back with full squats, one squirm the wrong way at the sticking point an dyour lower back is gone

 

[Hannibal]

There is no shame in benching the empty bar...always have and always will.

B True

That's where we start too....then make 25lb jumps.

 

[The Shadow]

good discussion.....

 

[gettinlarger]

I gotta disagree with corns original point. The cornerstone of my mass building routine is the 5x5 system, or one of it's variations, and the point of the system is to use the same weight for all your sets of 5, but then add weight for the next week and do it all over again. This approach has put the last 30lbs of mass on my frame

needsize, i'm on my 3rd week of this training method of yours, and i absolutely love it. my strength is skyrocketing, and ive thrown on at least 4 pounds in 2 weeks. the only thing i do differently than you is the fact that i use one set for a warmup, then 4x5.

 

[Vigorous]

training

I follow two training programs that rotate every 7-9 weeks.. Ones a 5x5 program the other is DY's olympia program from his book a warriors story.. When I do the 5x5 the first set is the bar second set is 25-30 pounds short of my first target set.. All the target sets have the same weight.. For the first target set the weight is really heavy, I just get 5 reps and would have no chance in hell of 6 reps.. After 2-5 min rest I do the second set and once again just make it.. The last set I go for 5 again if I only get 4 then the weight stays the same for next week If I get 5 I up each target set 5 pounds for the next time..Now while in the last set if I just get 4 I still try for 5.. For me failure sends a strong signal to my body telling it i need more.. Thats at least how I do my 5x5 ill let needsize describe his..


Vigorous