5x5

[kronik420]

wanna try a 5x5 program, but from all the ones that i've read on here in the power lifting section (sorry, but i don't understand them lol....) and other sites, i don't really like the look of any of them, so will just make up my own:

day 1 back
day 2 chest
day 3 legs
day 4 off
day 5 off
repeat..

sets x reps

back
5x5 dead lifts (set the weight back on the floor after each rep)
5x5 bent over barbell rows
5x5 assisted pull ups (until i can do them unassisted lol..)

chest
5x5 barbell bench press
5x5 incline dumbell bench press
5x5 decline dumbell bench press

legs
5x5 squats
5x5 hack squats
5x5 leg extensions

if each set takes 1 minute to complete, 3 minute rest between sets, each workout should take 1 hour.


how long many weeks do you guys think i should do this before changing to 3x3? also should i add in another excercise or 2 when doing 3x3??
thoughts? any input will be much appreciated, ill re-post this in the power lifting section too.

thanks

kronik

[cjay]

What is your goal?

[BR0DIE]

Terrible routine for too many reasons to list. You've taken a tried and tested program and completely murdered it, I'd stick to the way it is laid out in stronglifts 5x5 or madcows 5x5.

[kronik420]

What is your goal?

strength gains

Terrible routine for too many reasons to list. You've taken a tried and tested program and completely murdered it, I'd stick to the way it is laid out in stronglifts 5x5 or madcows 5x5.

like i said, they were just too confusing for me... otherwise i would..

[clarky.]

A thought you just picked the exercises you wanted to do and do 5x5 no ?.

[jseek]

Have done strong lifts 5x5

Proven. Works. Why change it? 1000's have done it and gained from it. Can join a help group to help u with program. Even has iPhone app available to track progress.

Look it up

[kronik420]

A thought you just picked the exercises you wanted to do and do 5x5 no ?.

basically yea..

[Armykid93]

5x5 confuses me to. Hopefully a vet well chime in and clear it up for you because the original template is gonna be the one you wanna go with.

Like stated above its tried and true.

[kronik420]

5x5 confuses me to. Hopefully a vet well chime in and clear it up for you because the original template is gonna be the one you wanna go with.

Like stated above its tried and true.

yea ive read through the ones in the stickies on this site a few times... still don't get it...

it sounds like their squatting 3x a week.... my legs are still sore 4-5 days after leg day....

[jseek]

By leg day you mean....a couple warmup sets of squats, then 5 strict sets of 5 reps of your weight? And that's it? Don't add other junk to a 5x5. Yes squats 3 days per week. Perfect!

Mind you, my legs have been sore to but I did my workout anyway. It's called training for a reason. Playing college sports and practicing / playing regardless of how one felt was the expected norm...and I improved then too..even when the mind was weak telling me to stop.

[Armykid93]

Legs being sore isn't an indicator of wether they are fully healed or not just letting you know

[kronik420]

Legs being sore isn't an indicator of wether they are fully healed or not just letting you know

ahh ok..

yea imma go with reg park's 5x5, it's the only one i've found that i can understand lol...

gonna start tomorrow.

[kronik420]

any ideas on grip and forearm work?

[kronik420]

never mind,

ill leave my straps at home and do some reverse curls..

[Armykid93]

Even with a regular 5x5 routine though you shouldn't be squatting more then twice a week. Which routine says to squat there times a week?

And for grip and forearm not using straps on your deadlift will be sufficient. Probably a good idea to not use them at all.

[kronik420]

Even with a regular 5x5 routine though you shouldn't be squatting more then twice a week. Which routine says to squat there times a week?

And for grip and forearm not using straps on your deadlift will be sufficient. Probably a good idea to not use them at all.

reg park's

http://www .muscleandstrength.com/workouts/reg-park-beginner-workout.html

although it's front squats and squats... but it's still squats idk what the difference is, never tried front squats before...

[jseek]

Strong lifts 5x5

M squats, bench, bent over row
T rest
W squats, shoulder press, dead lift (one set)
Th rest
F squats, bench, bent over row
S rest
Sun rest

Try to increase weight by 5 lbs each session
Has progression strategies
Injury prevention strategies
Diet strategies
Many people worldwide making great gains
Personal got stronger than I ever have been with this routine in the shortest time frame

[jseek]

The concept of strong lifts 5x5 is strength training

And guys are making powerful gains.

Squats is also the number one whole body exercise for strength and endurance and does the body a world of good, hence the frequent performance of squats.

It's interesting people saying don't do squats 3 days per week, but then on ur first post u felt the that you should do 5x5 on 3 chest only exercises?? So 15 maxed out sets for ur chest is an ok concept for you in one session, but 15 maxed out sets of squats per week is deemed to be bad???

Guys, we walk on our legs daily. They are efficient and can handle weight&qork. It gets the whole hormonal and cv system running. Legs are the engine that drives our body. And yes that's means its hard work! No one walks around on their arms/hands. Upper body work is therefore more inefficient. And arms / upper body by nature can't handle as much work. So to stimulate whole body growth...work the legs!

[kronik420]

Strong lifts 5x5

M squats, bench, bent over row
T rest
W squats, shoulder press, dead lift (one set)
Th rest
F squats, bench, bent over row
S rest
Sun rest

Try to increase weight by 5 lbs each session
Has progression strategies
Injury prevention strategies
Diet strategies
Many people worldwide making great gains
Personal got stronger than I ever have been with this routine in the shortest time frame

only 1 set of dead lifts? per week? 1RM? or like 1x5?

The concept of strong lifts 5x5 is strength training

And guys are making powerful gains.

Squats is also the number one whole body exercise for strength and endurance and does the body a world of good, hence the frequent performance of squats.

It's interesting people saying don't do squats 3 days per week, but then on ur first post u felt the that you should do 5x5 on 3 chest only exercises?? So 15 maxed out sets for ur chest is an ok concept for you in one session, but 15 maxed out sets of squats per week is deemed to be bad???

Guys, we walk on our legs daily. They are efficient and can handle weight&qork. It gets the whole hormonal and cv system running. Legs are the engine that drives our body. And yes that's means its hard work! No one walks around on their arms/hands. Upper body work is therefore more inefficient. And arms / upper body by nature can't handle as much work. So to stimulate whole body growth...work the legs!

that does make sense...

[kronik420]

Strong lifts 5x5

M squats, bench, bent over row
T rest
W squats, shoulder press, dead lift (one set)
Th rest
F squats, bench, bent over row
S rest
Sun rest

Try to increase weight by 5 lbs each session
Has progression strategies
Injury prevention strategies
Diet strategies
Many people worldwide making great gains
Personal got stronger than I ever have been with this routine in the shortest time frame

Monday
squats 5x5
bench 5x5
bent over row 5x5

Wednesday
squats 5x5
shoulder press 5x5
dead lift 1x5

Friday
squats 5x5
bench 5x5
bent over row 5x5

like so?? only 1 set of deads per week??

[jseek]

Yes

However the warmup sets that you feel you need to do to warmup to get to your working weight is not included in the actual set count do your true number of dead lift sets will increase.

However...just start! Why? The program is challenging the more you are into it cause maybe at the beginning it seems easy, but that may simply be cause you haven't locked into the right weights yet...but the 5x5 is using the same weight, for 5 reps max, for 5 sets. Then once you've truly done that task...next time at 5 lbs to your lift...now it's 5x5 of that exercise...

So lets say 100lb bench 5x5..... Not too damaging. Doing bench 2x/week at 10lb weight increase per week.... If ur rest and diet supports u....10 weeks to 200lb, 20 weeks to 300lbs...mark the gains in ur iPhone app (strong lifts) or on a calendar cause guys are doing those gains... Same thing with squats...only it's possible to increase squats 15 lbs per week for faster increase in weights....still...5 months to lifting 200 lbs more per lift? Challenging.

But the gains only start when you start. Again, it's a strength program. Lift big. U will find your muscles getting bigger as you gain strength.

[Armykid93]

The concept of strong lifts 5x5 is strength training

And guys are making powerful gains.

Squats is also the number one whole body exercise for strength and endurance and does the body a world of good, hence the frequent performance of squats.

It's interesting people saying don't do squats 3 days per week, but then on ur first post u felt the that you should do 5x5 on 3 chest only exercises?? So 15 maxed out sets for ur chest is an ok concept for you in one session, but 15 maxed out sets of squats per week is deemed to be bad???

Guys, we walk on our legs daily. They are efficient and can handle weight&qork. It gets the whole hormonal and cv system running. Legs are the engine that drives our body. And yes that's means its hard work! No one walks around on their arms/hands. Upper body work is therefore more inefficient. And arms / upper body by nature can't handle as much work. So to stimulate whole body growth...work the legs!

Its not the amount of sets per week its the days dude.....your not allowing time for recovery squatting that much

And I hope in your above post your not suggesting to do a 5x5 routine for 5 months straight

[jseek]

How about we encourage the young men to try the 5 x 5 workout for about a month and see how it goes from there. I encourage the start and the progress. I never limit anyone to a timeframe or result level unless problems arise.

[Armykid93]

Of course do the routine. 5x5 is tried and true

[kronik420]

Monday
squats 5x5
bench 5x5
bent over row 5x5

Wednesday
squats 5x5
shoulder press 5x5
dead lift 1x5

Friday
squats 5x5
bench 5x5
bent over row 5x5

ok imm go with this, starting friday

starting working weights will be:

squat 120 kg (264 lbs)
bench 85 kg (187 lbs)
dead 150 kg (330 lbs)
bent over row 70 kg (154 lbs)
shoulder press 45 kg (99 lbs)

[Pugsybugs]

ok imm go with this, starting friday

starting working weights will be:

squat 120 kg (264 lbs)
bench 85 kg (187 lbs)
dead 150 kg (330 lbs)
bent over row 70 kg (154 lbs)
shoulder press 45 kg (99 lbs)

Don't forget that the routine rotates the next week, with two B days and one A day.

[clarky.]

What is the most amount of exercises you would do in a session with the 5x5. Would it be however many it's in your routine for that day 3-8 you would just do 5x5 for each one and add weight every session thanks.

[kronik420]

Don't forget that the routine rotates the next week, with two B days and one A day.

thanks

and welcome

[kronik420]

What is the most amount of exercises you would do in a session with the 5x5. Would it be however many it's in your routine for that day 3-8 you would just do 5x5 for each one and add weight every session thanks.

im doing 3 different exercises per session, 11-15 sets (not including warm up sets)..

[clarky.]

im doing 3 different exercises per session, 11-15 sets (not including warm up sets)..

3 exercises Per muscle ?

[kronik420]

3 exercises Per muscle ?

no, 3 exercises per session, see post #20

[clarky.]

no, 3 exercises per session, see post #20

Thats not that much you will be in and out of the gym in about 30 min.

[jseek]

Reality on 5x5

True. Time sAvings

But heavy lifting requires rest to repeat. Strong lifts 5x5 concept says rest between 1-3 minutes between sets. And believe me, some days when you increase the weights...trying to get all sets to 5 reps. You may need every one of 3 minutes to get 5 reps

All sets to 5 reps means increase 5 lb on that lift next session so rest is important!

[clarky.]

Would the 5x5 routine not be good for a builk cycle ? i'v never used this before.

[jseek]

Yes, good for bulk

Train to be strong, and wind up looking strong...

[clarky.]

Thanks.

[kronik420]

Thats not that much you will be in and out of the gym in about 30 min.

it puts me in the gym for a little over an hour..

Reality on 5x5

True. Time sAvings

But heavy lifting requires rest to repeat. Strong lifts 5x5 concept says rest between 1-3 minutes between sets. And believe me, some days when you increase the weights...trying to get all sets to 5 reps. You may need every one of 3 minutes to get 5 reps

All sets to 5 reps means increase 5 lb on that lift next session so rest is important!

this^^

Would the 5x5 routine not be good for a builk cycle ? i'v never used this before.

it's better to be bulking while doing this routine since you need the excess calories to gain muscle...

[clarky.]

it puts me in the gym for a little over an hour..


this^^


it's better to be bulking while doing this routine since you need the excess calories to gain muscle...

Im going to give it a go starting on monday kronik just coming in to ma second wk of cycle so looking forward to it.

[kronik420]

Im going to give it a go starting on monday kronik just coming in to ma second wk of cycle so looking forward to it.

good luck bro

[clarky.]

good luck bro

Thanks mate i'll be following your log so hope it goes good mate.