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How long can you keep gaining stength realistically using 5x5 and 5x3?
- Thread starter Slyder190
- Start date
S
slobberknocker
Guest
The key is to make sure you start out at weights that aren't very difficult, and gradually increase resistance. Like 5 lbs/workout. That should ensure some long progress. But then when you do plateau, I'd take a week off, then start back again at maybe 50 lbs less on your main moves, and make gradual increases again. That's how I'd do it anyway.
SlavikHavik
New member
yeah take a break every 8 weeks.
when increasing strength, you should really try and change your core movements every three weeks, and record your weights.
A LA westside training.
It works, and you can use that idea in 5x5 or wahtever
when increasing strength, you should really try and change your core movements every three weeks, and record your weights.
A LA westside training.
It works, and you can use that idea in 5x5 or wahtever
S
slobberknocker
Guest
hellboy said:
I don't know how needsize does it, but that is how I would do it. You can't train at 100% intensity forever. You do eventually hit a plateau. Hopefully he'll see this and tell us how he does it.
Toozee
New member
This is how you transition over:
Originally posted by Needzize
Eventually no matter what you are doing or what you are on, the strength gains will come to an end. What I have found worked well for me was when I couldnt add more weight to the 5x5, I switched over to 5x3 instead, and was able to keep adding weight. The beauty there is that as you keep adding weight past where you were stuck on the 5x5, that weight you were stuck on will feel like a joke when you go back to it as you were just lifting more, albiet for less reps.
Here's an example I used when my squats went stale. I had been stuck on 405lbs for a while, but just couldnt get all my sets so that I could add more weight, so heres what I did.
week 1 410lbs 5x3reps
week 2 415lbs 5x3reps
week 3 420lbs 5x3 reps
week 4 425lbs 5x3 reps
week 5 430lbs 5x3reps
week 6 435lbs 5x3 reps
then back to 5x5
week 7 405lbs 5x5(now this felt really light after 435lbs)
week 8 410lbs 5x5
etc.......
But this time when I finally plateaued again, I was squatting 445lbs for 5's. Notice the weight increases were very small, percentage wise it was almost nothing, but see how it added up. When I first started the 5x5 routine back in the day, I was squatting 225lbs for 5x5, and since then the program has allowed me to put over 200lbs on my squat, and about 4" on my quads.
Originally posted by Needzize
Eventually no matter what you are doing or what you are on, the strength gains will come to an end. What I have found worked well for me was when I couldnt add more weight to the 5x5, I switched over to 5x3 instead, and was able to keep adding weight. The beauty there is that as you keep adding weight past where you were stuck on the 5x5, that weight you were stuck on will feel like a joke when you go back to it as you were just lifting more, albiet for less reps.
Here's an example I used when my squats went stale. I had been stuck on 405lbs for a while, but just couldnt get all my sets so that I could add more weight, so heres what I did.
week 1 410lbs 5x3reps
week 2 415lbs 5x3reps
week 3 420lbs 5x3 reps
week 4 425lbs 5x3 reps
week 5 430lbs 5x3reps
week 6 435lbs 5x3 reps
then back to 5x5
week 7 405lbs 5x5(now this felt really light after 435lbs)
week 8 410lbs 5x5
etc.......
But this time when I finally plateaued again, I was squatting 445lbs for 5's. Notice the weight increases were very small, percentage wise it was almost nothing, but see how it added up. When I first started the 5x5 routine back in the day, I was squatting 225lbs for 5x5, and since then the program has allowed me to put over 200lbs on my squat, and about 4" on my quads.
