5x5 and 10x10 training

[Dangerdan]

When I started lifting some ten years ago, I normaly used a 5x5 set/rep range. For example, I started out doing bench at 95lbs for 5 sets of 5 each workout. (really). I also experimented with a 10x10 rep/set range with decent results in the past.

I now consider myself an intermediate/advanced lifter and have been using a traditional split for the past year or so. While the splits have varied, it has always been something like:

Day 1: Back/Bi's
Day 2: Chest/Tri's
Day 3: Arms & Shoulders
Day4: Legs

With normally four sets per exercise at increasing weights and a 12, 10, 8, 6 rep scheme.

I am considering going back to a 5x5 plan for the next 8 weeks or so but I am hung up on the fact that I feel like it is a beginner oriented routine. Does anyone have an opinion on whether or not a basic 5x5 or 10x10 routine can be used by an advanced lifter? Thanks in advance.

DD

[nyjetsfan86]

first of all you need to rest dont train 4 days in a row second you are doing too much id stick to 3 sets

[Random]

Yea i dont like the current program either; anyway....i always liked the 5x5 when i started out, but as you progress ***ending on your goals i dont think it really serves much purpose in a higher level bodybuilding routine...just my opinion tho...

CD

[Dangerdan]

first of all you need to rest dont train 4 days in a row second you are doing too much id stick to 3 sets

Your ignorance is overwhelming.

[Dangerdan]

My current routine is actually different from the above. That was just an example of what I would consider a traditional split routine.

[Random]

Oh i gotcha...

[nyjetsfan86]

how am i being ignorant

[Dangerdan]

how am i being ignorant

PMed ya. I'm not asking for thoughts on the routine I posted.

[nyjetsfan86]

got the pm gotcha guess i didnt read the whole post

[nyjetsfan86]

explain the 5x5 and 10x10 to me, its 5 exercises at 5 reps for each one or for each exercise you are doing 5 sets with 5 reps

[Dangerdan]

explain the 5x5 and 10x10 to me, its 5 exercises at 5 reps for each one or for each exercise you are doing 5 sets with 5 reps

For each exercise you do 5 sets of 5 reps at maximal effort with the same weight. So for flat bench you would want do a weight where I could get 5 reps the first couple of sets and then need a spot on a rep or two for the final 2-3 sets. So it would look something like

265x5
265x5
265x5(spot on final rep)
265x5(spot on final rep)
265x5(spot on final two reps).

It works pretty well for large muscle groups, back/chest/quads but doesnt' work very well for smaller muscles arms/shoulders/calves.

[nyjetsfan86]

and how many exercises would you do in a day

[Dangerdan]

and how many exercises would you do in a day

I would probably split upper body into two workouts weekly and lowerbody into one workout. I would try to stay in the 30-45 rep range per muscle group. Something like:

Chest/Back day
Flat Bench 5x5
Incline Bench 5x5
Decline Hammer Strength 5x5
Weighted Pullups 5x5
Cable Row 5x5
Lat Pulldown 5x5

[nyjetsfan86]

interesting im def gonna try that out maybe next week when i get back to the beginning of my wokrout routine

[MFT81]

Dude, I love the 5x5 but why not have your cake and eat it too......

here is what I do.

Start with the biggest movement like Bench Press either incline or decline or flat, Deads or Barbell Rows for back or Leg press Squat for legs,

Do those in the typical 5x5 routine for strength,

then all of your other exercises do those in a typical 8-12 rep range for hypertrophy and

and finally do your isolation movements in like a 12-20 rep range with drop sets or any other intensefier for a "pump" if your into that sort of thing.

Exp for Chest.

Incline Bench 5x5
Flat DB 3x5-10 with one drop set.
Dips 3x8-12
incline db flys 3x8-12 with a double drop after 3rd set.

I really like it, strength and growth.

[MFT81]

10x10 is pretty intense, i would deff reduce the volume if you did that for everything else,

10x10 works good for calves.......

[RA]

For each exercise you do 5 sets of 5 reps at maximal effort with the same weight. So for flat bench you would want do a weight where I could get 5 reps the first couple of sets and then need a spot on a rep or two for the final 2-3 sets. So it would look something like

265x5
265x5
265x5(spot on final rep)
265x5(spot on final rep)
265x5(spot on final two reps).

It works pretty well for large muscle groups, back/chest/quads but doesnt' work very well for smaller muscles arms/shoulders/calves.

I run through something similar from time to time but it would be more like
(not the actual weight I use)
285x5
275x5
265x5
255x5
245x5

Ive been using 12,8,6,4 on legs lately and loving it.

[RA]

btw, I would never switch to 10x10

[nyjetsfan86]

i did a 5x5 today for back and absolutly loved it, probably the best back workout ive ever had sick back pumps

[Ronnie Rowland]

When I started lifting some ten years ago, I normaly used a 5x5 set/rep range. For example, I started out doing bench at 95lbs for 5 sets of 5 each workout. (really). I also experimented with a 10x10 rep/set range with decent results in the past.

I now consider myself an intermediate/advanced lifter and have been using a traditional split for the past year or so. While the splits have varied, it has always been something like:

Day 1: Back/Bi's
Day 2: Chest/Tri's
Day 3: Arms & Shoulders
Day4: Legs

With normally four sets per exercise at increasing weights and a 12, 10, 8, 6 rep scheme.

I am considering going back to a 5x5 plan for the next 8 weeks or so but I am hung up on the fact that I feel like it is a beginner oriented routine. Does anyone have an opinion on whether or not a basic 5x5 or 10x10 routine can be used by an advanced lifter? Thanks in advance.

DD

Utilize both..

[Columbus]

What does the intense back routine look like?

[unclemoney]

what about a 100x100 routine??? I started off with a broomstick, i've worked my way up to a four by 2 board

hahaha playing... (wish i was ) but haha yeah the 10x10 WOW, you'll def wana avoid that.

[felixno9]

I dont care how advanced I think i am, I think a switch to 5x5 is very help full and will help get the lifts up fairly fast,i am a fan of 5x5's and for the smaller groups do a 2 or 3 set of 8-12, ***ending on how i feel.
and for hte dude above. How can you even try and give adivce on routines, when u don't know what 5x5 is???

[unclemoney]

I dont care how advanced I think i am, I think a switch to 5x5 is very help full and will help get the lifts up fairly fast,i am a fan of 5x5's and for the smaller groups do a 2 or 3 set of 8-12, ***ending on how i feel.
and for hte dude above. How can you even try and give adivce on routines, when u don't know what 5x5 is???

What??? I know what a 5x5 is I was joking around... SHEESH... I meant a 4 by 2 BOARD not a 4x2 that'd be pretty retarded hahahahaha

[B.E.N.]

Don't understand why every dogs 10x10...

I have been trying the GVT, which uses 10x10 for mostly compound movements (I added a curl) and have loved it. I had nice size/weight gains.

I start at around 60%-70% 1RM and loved the pump and swollen muscles.

[unclemoney]

I honestly believe a 10x10 wouldn't be anything but overtraining... If you gained nice size//weight off of it like you said... Well then that's good... I just don't see how doing a total of 100 reps on one exercise in the same sitting can be good for you as far as strength//mass goes.