any success with 5x5 training!

[rippedfromabove]

Ive been looking into this method of training. Yet 5 reps looks like it will yield more strength than size.. Any experiences?

[t-gunz]

i did it a while ago. along with strength comes size.

this all happends due to your diet.

consume more cals. you will increase muscle mass as well


i enjoyed the training make sure you got a partner as its low reps and needs to be HEAVY.

make sure you have proper rest days as well.

[rippedfromabove]

The partner thing is hard. My partner has been skipping training sessions to watch fb games

[t-gunz]

personally id **** him off and find someone else. you both want to be pushing eachother. let alone getting the cvnt off the computer

[rippedfromabove]

Yes true.. And how about the gains from this style of training?

[domeyeahaigh]

I used to use this ALL the time..it was like my bread and butter whenever I hit a plateau...ive sense fallen off the wagon but now i am getting back on...

either way, yeah when i hit plateau i would just switch to 5 x 5

you definitely need a spotter for this, and if you are doing this in the A M i think i like it better...youd rather be woken up from 5 x 5 than try to bust it out when you are tired from the day..lol trust me...and the spotter is important...

say your goal is to rep 225 ...10 x eventually...and right now you can rep 185 pretty easily ...what i would do is this

5 @ 185
5 @ 205
5 @ 225
5 @ 205
5 @ 185

or adjust however you want..but i always made my heaviest set the 3rd set and then work back down from that...

also another trick we used to use back in the day was 1 rep of heavier weight than anything we would be lifting...

iE. if you are about to rep out bicep curls with the 40s...

try doing 1 rep real good on each arm with the 50...this will make the 40s feel lighter to your muscles.



__________________________________________________ _

Also its true from what I understand that heavier weight = more strength but not necessarily maximum size

For size the tried and true is high reps..but 1-2 weeks of 5 x 5 is not all of a sudden going to shrink you down into looking like a poon...just do what ya do

[rippedfromabove]

Thanks that was very helpful.. For the past 5-6 months ive been doing mostly 6-8 reps per set and occasionaly 4 reps. I guess i will now do 15-20 reps and see how that works..
I mean i can care less how much weight im doing, as long as Im putting on size..

[domeyeahaigh]

Thanks that was very helpful.. For the past 5-6 months ive been doing mostly 6-8 reps per set and occasionaly 4 reps. I guess i will now do 15-20 reps and see how that works..
I mean i can care less how much weight im doing, as long as Im putting on size..

IMO you should be always switching it up..5-6 months at 6-8 reps? you woulda been better off doing Week 1- 3 x 20 Week 2 - 3 x 10 Week 3 - 4 x 6 - 8 and Week 4 5 x 5 ...

you would be putting on size, strength, etc etc etc...throw in sets of 100 every now and then as well as drop sets, super sets, static sets, and negatives, no joke you will be gaining

[rippedfromabove]

I wish I knew more back then.. im planning on starting x15-20 reps today..

[jpowell]

can this be used for any type of phase/training. say im in a cutting mode, been using my current diet and 5day split for the last 17 weeks. i wanna try to do this, but should I wait till bulk time?

[rippedfromabove]

can this be used for any type of phase/training. say im in a cutting mode, been using my current diet and 5day split for the last 17 weeks. i wanna try to do this, but should I wait till bulk time?

It seems good for cutting as it will presrerve strength

[mirin_serratus]

It seems good for cutting as it will presrerve strength

you really can't do a traditional 5x5 on a cut, there's no way you can recover that fast and some people that tried it actually experience major decreases on their lifts. You should still lift heavy on a cut but do way less volume.

to op, it's not really the 5 sets x 5 reps that make the difference, your 6-8 reps for 4 sets accomplishes the same thing. it's the full body aspect that matters, doing heavy squats, bench press, and deadlift one after another stimulates way more strength/size gains than a normal one body part/day split

[rippedfromabove]

you really can't do a traditional 5x5 on a cut, there's no way you can recover that fast and some people that tried it actually experience major decreases on their lifts. You should still lift heavy on a cut but do way less volume.

to op, it's not really the 5 sets x 5 reps that make the difference, your 6-8 reps for 4 sets accomplishes the same thing. it's the full body aspect that matters, doing heavy squats, bench press, and deadlift one after another stimulates way more strength/size gains than a normal one body part/day split

So whats the reccomended split when on 5x5

[Bevsta123]

what would be a good routeen of workouts for a 5x5? how many days a week, what exercises etc? any tips please?

[Cubs Guy17]

I'd say either Madcows or Strong Lift

[MR-FQ320]

5*5 usually consists of three workouts per week- mon,wed,fri or tues,thurs, sat are the most popular, compound movements including the big three deadlifts, bench press, squats, divided into two workouts lkets call these A and B workouts, maybe upper body could be A and lower body could be B for instance, the rotate the workouts A,B,A,B and so on.

strength goes up and with strength comes size, its harder than it seems, when you are really pushing yourself and incrementing the weights, after a couple of months you REALLY appreciate the rest days. i think i may have saved my old 5*5 routine on a spreadsheet, ill see if i can find it.

[rippedfromabove]

It will be great if you can find it

[Bevsta123]

5*5 usually consists of three workouts per week- mon,wed,fri or tues,thurs, sat are the most popular, compound movements including the big three deadlifts, bench press, squats, divided into two workouts lkets call these A and B workouts, maybe upper body could be A and lower body could be B for instance, the rotate the workouts A,B,A,B and so on.

strength goes up and with strength comes size, its harder than it seems, when you are really pushing yourself and incrementing the weights, after a couple of months you REALLY appreciate the rest days. i think i may have saved my old 5*5 routine on a spreadsheet, ill see if i can find it.

yeah that sounds understandable.

It would be great if you can find your spreadsheet routeen