Thread: 5x5 for chest?
08-05-2005, 05:14 PM #1
5x5 for chest?
What do you guys think of 5x5 flat bench press/db incline at the same weight? People tell me it is an excellent mass builder, but 5 sets seems excessive, especially at the same weight (shouldn't you increase the weight as you go?)
08-06-2005, 07:25 PM #2
That's an old-school set-and-rep scheme used on a strength phase. I never used because I thought it was too taxing if you're putting in close to 100% effort on all sets. It's really impossible to use the same weight for all the sets, unless you put less effort in for the earlier sets. I never believed in training with less than near-max effort. Plus, I prefered increasing the weight as the sets progressed (less chance for injury). It seems like a waste of time and effort. IMO, you submaximal training for Westside-style recovery workouts.
08-07-2005, 12:57 AM #3
its not all that bad.... i would use it more for assistor exercises if you are looking for strength
08-07-2005, 05:01 AM #4
I really like this method for the bench. Warm up then do 5 singles. Drop about 50 pounds and then do 5 sets of 5.
After the singles, the weight you are using for your 5's seems light. This is how I first built up my bench to 405 last year... you use the same weight for the singles and 5's... and each subsequent workout you add a little bit more - how much depends on how quick youn can adapt and supercompensate (sleep, food, AAS)...
08-07-2005, 05:23 AM #5
Warrior is that method good for hypertrophy aswell?
08-07-2005, 09:37 AM #6Originally Posted by jesse_james
So to answer your question... yes, indirectly. Because it helps take some of the psycological edge off by making what you used to think was a lot of weight - not seem sooo bad...
This would require you to keep track of the weights you are using so you keep adding a bit per workout. Its good to also keep track of how fast you work... if you increase your load but require much longer rests - you aren't gaining as much as you though. Try keeping the same rest intervals.
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