5x5 Training

[|2ogue]

I'm gonna give the 5x5 training system a go for a while and see how I get on. I can currently only work out 3 days a week. I've not long started back after being away from the gm for around 4 yrs or so. I've spent the last few weeks just doing bits and peices just to get back into the swing of things and make sure I still have the proper lifting techniques etc before starting a real program.
I've been doing some reading about the 5x5 system, and to be honest, I'm not 100% sure what kind of routine I should be doing. I've done dozens of different variations of routines over the years all based around the usuall routines, but have no experience of this kind of routine at all.
I've read a few articles too, but no 2 the same. Which is causing some confusion.
I'm 36, 6'1, around 14 1/2 stone. Want to gain as much muscle as possible, but also need to shed a few pounds.
Any help and advice will be much appreciated.
Cheers.

[Julz_W]

+1 to this - I'm looking to bulk using a 5x5 routine and am still interested in nutting out the ideal way to use it.

From what i've read L2ogue it's got a lot of the dl/squats / ohp type movements and I'm curious if this type of training will work with more isolated exercises or if it's too much / higher risk of injury.

[mirin_serratus]

depends on your level
noobies - starting strength
intermediate (at least 200 bench and 300 squat) - madcow 5x5
typically it would be something like squat/bench/row, squat/press/deadlift, squat/bench/row
the point is not to do isolations because you won't recover, and thus won't be able to keep up with the program

[Julz_W]

but would the isolation exercises work on 5x5 if you wanted to bring them into a routine?

And how would you split the training - just the 3 x per week?

[hex]

ABABABABABABABAB and follow that, try and add weight every week even a simple 5 pounds. i do a variation of this on a 5 day split with isolation to each body part but same principle. i started with the ababab format doing only compound movements such as squat,bench,military then dead, bent over row, overhead. i saw strength gains but i also found i didnt like only hitting the gym 3 days a week lol

[Julz_W]

Haha - that's exactly how I feel - I'd much rather be there 5-6 times p/w.

When you say you're doing the 5x5 on other muscle groups - how did you find the split worked to avoid doubling up on muscle groups?

[hex]

i do one w/o a day compound for each body part 5x5 and two or three 2x10 isolated at a 132 tempo. back one day, chest one, legs one day so on so fourth. i do hit muscles multiple times a day but i set mine up so i do back mon, shoulders tues, bi/tri wed, legs thurs, chest fri. gives a day roughly between body parts even between days they are hit as secondaries. i like it myself recovery has been good fo me. i am in around 20 hours on any routine on recovery time tho. hope it helps.

[mirin_serratus]

noobies can add some accessory stuff but once you start getting up in weights you will NOT recover if you do flyes and leg raises on top of benching and squatting 3x a week. whatever the routine says stick with it cuz if you don't know what you're doing you will screw it up

[hex]

i got mine off of one of the stickys on the forum, i did the ababab one for awhile (around 4 weeks) until i found this one i just enjoy the simplicity going each day feels better then on and off. maybe in a clean bulk when i have the pleasure of needing to do one i may do it again

[|2ogue]

Thanks lads. There is a lot of variations to the 5x5 training principle. Having never tried it before I wanted to make sure I was gonna be doing the ideal version. I'll go for the ABABAB.... version for a while I think. Not too worried about adding in extra movements yet. I'm suprised the squat is done every time. But then, it is the best exercise of all. I'm looking to, after doing this for a while, move to a routine posted by BASELINE which is a power/hypertrophy routine. -

http://forums.steroid.com/showthread...trophy-Routine

I like the sound of it, and it makes a lot of sence. But for now, I wanna build a decent foundation, and build up from there. The 5x5 should be ideal.

[songdog]

You dont want to do it with arms.You can hurt your tendons I have read.I ran the 5x5 and did great.

[Brewster]

What routine for 5x5 did you use?

[hex]

the one you described in your thread was the one i used. like i said i loved the feeling of pushing big weight but i missed the 5 days a week at the gym