What does 5x5 mean?

[ellinghad]

I am real new to this forum and kind of new to weightlifting. If someone could tell me what this means I would appreciate it. And possibly tell me why it's so such a special number. Thanks!

 

[rgjujitsu]

5 sets of 5 repetions

 

[rbtrout]

This is more of a Madcow answer, but I'll do my best. The 5X5 theory came from Bill Starr. The 5X5 is a strength routine. The thoughts behind it are that 5 sets 5 reps, with a max weight are one of the best target areas for size/strength increases; doing only compound movement exercises - bench press, bent rowing, squats, deadlifts, pullups, standing military press, etc. If you can do more sets and/or more reps, you should increase the weight so that you basically can only do 5X5. See Madcow's link for the 5X5. If you're new to weight lifting, I'd suggest that you learn all of the basic lifts before starting any routine like this.

 

[Island Son]

read the JohnSmith182 articles that are linked to the front page of madcow's 5x5 thread, where he explanins of sarcomere vs sarcoplasmic hypertrophy

 

[ellinghad]

alright, thanks everyone! this has helped out tremendously.

 

[blut wump]

If you decide the program is worth your time then I strongly suggest that you run the Single Factor/Novice version.

http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15