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  1. #1
    lzicc's Avatar
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    Running out of steam during 5x5 workout

    I am 8 weeks into a cycle right now. I changed up my routing at the beginning of the cycle to a 5x5 routine. I do chest/tries, back/bies, shoulders/legs. Each workout takes me about 1 hour and 15 minutes to complete and I am doing compound movements. I take about 3 minutes between sets on my 5x5 exercises and a little less on the high rep ones. I have 1 compound excercise for each bodypart and then 4 sets of higher reps of a differnet exercise for that bodypart.

    When I first started this routine, it was fairly easy, but as I have been increasing the weight, it's getting tuff to finish the workout. The shoulders/legs are not too bad, but the other chest/tries back/bies are exhausting me halfway through the workout.

    I think that I am going to break it up to chest one day, tries another day, etc, till I change my workout routine again.

    I thought about trying some kind of energy drink to keep me going, but maybe my body is telling me it's too much to do at once.

    Does anyone else do a 5x5 routine doing this many bodyparts each workout for a 5x5? If so, how are you making out?

  2. #2
    TheDfromGC's Avatar
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    dont use the 5x5 routine in my workouts but i like to split up chest/tris and back/bis...generally too exhausted to do them....use to do them together on same day but switched it up a while back, i will do chest one day, back another day, then set up a day just for bis/tris/forearms...works for me...

  3. #3
    lzicc's Avatar
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    Plus, if I split things up, I think I can concentrate better on the muscle I am working. When I do chest/tries, I do chest first and I feel like my tries are getting cheated. Thanks TDG for the reply.

  4. #4
    bluethunder is offline Anabolic Member
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    I just started my 5x5 routine this morning. I am trying something new for the next month. Had to stop squats because my lower back started to hurt, so I quit after two sets. I have a history of vertabrae issues because I have one extra half of one. Abnormal from birth. I am hitting one large muscle group and one small.

  5. #5
    lzicc's Avatar
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    That is what I was doing and it was working fine until I started to get closer to my plateau. I haven't hit it yet, but getting close. I do flat bench for my 5x5 which is starting to get hard with the weight increases. By the time I am done with chest, my tries are exhausted. I do close grip bench for my tries 5x5's.


    Quote Originally Posted by bluethunder
    I just started my 5x5 routine this morning. I am trying something new for the next month. Had to stop squats because my lower back started to hurt, so I quit after two sets. I have a history of vertabrae issues because I have one extra half of one. Abnormal from birth. I am hitting one large muscle group and one small.

  6. #6
    IBENCH700 is offline Junior Member
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    i use to do the 5x5...for one it was keeping me in the gym a little longer than i wanted...now i do 3x10.....this is my bench press i do 2 warm up sets of 20 of 135-40...then i go straight to 375...i do it 6 reps 3 sets w/3 min. rest in between sets...when i get to where i can do 10 reps of the 375....i will jump to 400-415...which after getting 375 for 10...i would say i could get 400-415 at least 5 times....so i am already half way to my next goal...


    i also work each body part twice a week,but with a different routine,example (barbell-dumbell)...just cut down from 5 sets to 3 and plie on a little more weight and go for more reps.as in my routine above.

    you will love the results believe me.

  7. #7
    Hypertrophy's Avatar
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    Just guessing. . .
    I would say that your phase before your 5 x 5 phase did not prepare your body for the higher volume/more intense training. Now you are paying for it. . .

  8. #8
    IBENCH700 is offline Junior Member
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    no not really? i shoot for one more than i did the last time...i take it slow...w/the dumbells ....it is alot lighter weight...there for i stay good and streched....but i have only been doing it for a month or so....but the first week i could really tell a difference...the pumps stay w/me....and i feel strong and i am getting even stronger.


    the only day i take completely off is sunday.

  9. #9
    Hypertrophy's Avatar
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    Quote Originally Posted by IBENCH700
    no not really? i shoot for one more than i did the last time...i take it slow...w/the dumbells ....it is alot lighter weight...there for i stay good and streched....but i have only been doing it for a month or so....but the first week i could really tell a difference...the pumps stay w/me....and i feel strong and i am getting even stronger.


    the only day i take completely off is sunday.
    My assumption was directed towards Izicc as to why he is fatigued. . .

  10. #10
    IBENCH700 is offline Junior Member
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    ok sorry about that.....

  11. #11
    lzicc's Avatar
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    Hey Hyper, what do you mean when you say about my phase?

    Quote Originally Posted by Hypertrophy
    Just guessing. . .
    I would say that your phase before your 5 x 5 phase did not prepare your body for the higher volume/more intense training. Now you are paying for it. . .

  12. #12
    bluethunder is offline Anabolic Member
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    What type of routine were you doing prior? If you are not conditioned then 5x5 will exhaust you that you cannot complete. It is not a begginner program if done correctly.

  13. #13
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    Quote Originally Posted by lzicc
    I am 8 weeks into a cycle right now. I changed up my routing at the beginning of the cycle to a 5x5 routine. I do chest/tries, back/bies, shoulders/legs. Each workout takes me about 1 hour and 15 minutes to complete and I am doing compound movements. I take about 3 minutes between sets on my 5x5 exercises and a little less on the high rep ones. I have 1 compound excercise for each bodypart and then 4 sets of higher reps of a differnet exercise for that bodypart.

    When I first started this routine, it was fairly easy, but as I have been increasing the weight, it's getting tuff to finish the workout. The shoulders/legs are not too bad, but the other chest/tries back/bies are exhausting me halfway through the workout.

    I think that I am going to break it up to chest one day, tries another day, etc, till I change my workout routine again.

    I thought about trying some kind of energy drink to keep me going, but maybe my body is telling me it's too much to do at once.

    Does anyone else do a 5x5 routine doing this many bodyparts each workout for a 5x5? If so, how are you making out?

    shoulders and legs on the same day??? thats crazy...

  14. #14
    taiboxa's Avatar
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    Quote Originally Posted by HOLLYWOOD
    shoulders and legs on the same day??? thats crazy...
    5x5... thats Crazy!

  15. #15
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    Quote Originally Posted by taiboxa
    5x5... thats Crazy!

    too boring too!

  16. #16
    Hypertrophy's Avatar
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    Quote Originally Posted by bluethunder
    What type of routine were you doing prior? If you are not conditioned then 5x5 will exhaust you that you cannot complete. It is not a begginner program if done correctly.
    Yes, this is what I meant. Each training phase prior to your next phase should prepare your body for that training phase. If there is a significant and sudden increase in volume, intensity or frequency, your body may not be able to adapt to the new stimulis, thus, causing overtrianing, or in your case, fatigue/exhaustion before the program is concluded. . .

  17. #17
    lzicc's Avatar
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    I see what you are saying now. I was doing a 3 day split before this and a full body workout before that.
    Day 1 - Chest
    Day 2 - Back
    Day 3 - Arms/Legs

    I try to change things up every so often. I would also split up high/low volume every other workout.

    I didn't do direct shoulder workouts before as I was doing all compound exercises and my shoulders are growing really just from that. My next split that I change to will not include a shoulder day. I just wanted to try something different this time around. I only do squats for legs and would throw them in on arm day. I am going to start having a seperate leg day on it's own in the future with other exercises and do a 4 day split.

    My shoulder/legs 5x5 I don't have any issue's with, allthough I am tired when I finish it up. Its mainly chest/tries is the most taxing and then the back/bies. My arms just tire out by the time I am ready to hit them for that day.




    Quote Originally Posted by Hypertrophy
    Yes, this is what I meant. Each training phase prior to your next phase should prepare your body for that training phase. If there is a significant and sudden increase in volume, intensity or frequency, your body may not be able to adapt to the new stimulis, thus, causing overtrianing, or in your case, fatigue/exhaustion before the program is concluded. . .

  18. #18
    HOLLYWOOD's Avatar
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    Quote Originally Posted by lzicc
    I see what you are saying now. I was doing a 3 day split before this and a full body workout before that.
    Day 1 - Chest
    Day 2 - Back
    Day 3 - Arms/Legs

    I try to change things up every so often. I would also split up high/low volume every other workout.

    I didn't do direct shoulder workouts before as I was doing all compound exercises and my shoulders are growing really just from that. My next split that I change to will not include a shoulder day. I just wanted to try something different this time around. I only do squats for legs and would throw them in on arm day. I am going to start having a seperate leg day on it's own in the future with other exercises and do a 4 day split.

    My shoulder/legs 5x5 I don't have any issue's with, allthough I am tired when I finish it up. Its mainly chest/tries is the most taxing and then the back/bies. My arms just tire out by the time I am ready to hit them for that day.

    what are your exercises like? all i know is i wouldnt even be able to do this split effectively when i was all gassed up! there's reasons y you're getting worn out; 1. b/c of what hyper said! 2.you're not getting enough recovery time between muscle groups! 3. you're not allowing your CNS enough time to recover...and to some all this up, you're overtraining!

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