If you haven't tried 5x5 you should

[BR0DIE]

I'm trying to get my lifts up on the big 3 as they are too weak right now.

Giving 5x5 a go for a couple months.

Todays workout was:

Squat 5x5
Bench 5x5
BB Row 5x5

I thought I was too advanced for this style of training but it absolutely killed me, the sweat was pouring off of me and I was gasping for air between sets. I considered dropping rows but managed to push through and get all the sets in.
I was amazed at the weight I lifted too, because it's only 5 reps you can really pile on the plates for each set.

I suggest you give it a go, it's only been 3 hours since my workout and I can already tell I'm going to walking funny from the DOMS tomorrow.

[Turkish Juicer]

I go through the 5x5 routine at least once a year, usually lasting 4-6 weeks and administered progressively.

Great results in so many ways...

[largerthannormal]

same here 5x5 is a few times a year....... mainly on squats

[BR0DIE]

I go through the 5x5 routine at least once a year, usually lasting 4-6 weeks and administered progressively.

Great results in so many ways...

Is 4-6 weeks enough to see results? I was planning on doing 6 weeks but after today's workout I may stay on it longer.

same here 5x5 is a few times a year....... mainly on squats

How long do you usually run the program for?

I have a feeling I'm going to gain lots of leg mass squatting so often and so heavy, I hope so anyway.

[stpete]

Agreed. 5x5's are great.

[Thicknick1]

I have done something like this before, where can I find the complete work out?

[BR0DIE]

I have done something like this before, where can I find the complete work out?

There are many variations of 5x5 but they should all work as long as the basic principles are in place.

Mine is:

Workout A
Squats 5x5
Bench 5x5
Barbell row 5x5

Workout B
Squats 5x5
OH press 5x5
Deadlifts 3x5

Rotate the workouts on Mon, Wed and Fri. So ABABABA ect.

Google "stronglifts" for a better idea.

[Flawdaboy]

You do them EOD? hmm might have to throw them in my routine do them monday wednesday and friday then do bis tri forearms on tuesday and thursday. Someone more advanced would that be a good idea?

[Ajc330]

You do them EOD? hmm might have to throw them in my routine do them monday wednesday and friday then do bis tri forearms on tuesday and thursday. Someone more advanced would that be a good idea?

sounds like you would be at risk for overtraining

[Flawdaboy]

sounds like you would be at risk for overtraining

What would be your advise then

[Turkish Juicer]

Is 4-6 weeks enough to see results? I was planning on doing 6 weeks but after today's workout I may stay on it longer.

OP, you are not supposed to run 5x5 more than 4-6 weeks.

You are forgetting about the part where lifting 90% of your max at every session is hard on your joints.

Another point you seem to forget is that it takes only about a month for human skeleton-muscle system to stop responding to the same workout routine.

I have never run this routine for more than 6 weeks and I am not planning to do so either in the future.

[kronik420]

There are many variations of 5x5 but they should all work as long as the basic principles are in place.

Mine is:

Workout A
Squats 5x5
Bench 5x5
Barbell row 5x5

Workout B
Squats 5x5
OH press 5x5
Deadlifts 3x5

Rotate the workouts on Mon, Wed and Fri. So ABABABA ect.

Google "stronglifts" for a better idea.

so your doing squats EOD?

doubt i could do that, worked legs on Saturday, today's Tuesday and there still sore....

i always thought power lifter's did more of a Monday squats Wednesday bench Friday deads kinda routine...

[Turkish Juicer]

^^^ There is no point in doing heavy squats EOD, especially considering the fact that it takes about 4 days for large muscle groups to completely recover.

OP is missing the big picture here: a smart lifter is the one who avoids injuries as much as possible so that he can continue to lift and progress with consistency as opposed to often being injured and having to take time off from lifting.

[jseek]

Biggest joy in this.... The strength gains!!
I loved adding 10lbs/week to all the lifts...
10 weeks to 100lb gains for squats/bench/dead lift ...admittedly needed to use chest/back supported rows but strength gains there too!

[kronik420]

just found this in the power lifting section:

http://forums.steroid.com/showthread...s#.UOvm5eTqlas

might give it a go..

[DanB]

Agreed. 5x5's are great.

agreed, but how do you structure yours? i seen mentioned here that people just doing compounds and thats it

my workouts are same its just the set/reps and break between sets that change for me

[Ajc330]

What would be your advise then

i know next to jack shit about 5X5 training routine :P but i do know you need to give your muscles a chance to repair before working them out again

[Zodiac85]

I'm not an expert by any means, but I thought I'd chime in with my experience.

When I got serious about training for strength I did the Starting Strength routine, which includes 3 sets of 5 squats 3 days a week. It gets mentally very difficult, but took my squat from 135 to 315 in 3 or 4 months. After I plateaued there, I switched to the texas method which has heavy squats twice a week, with good results.

[BR0DIE]

Just finished my second workout, it was intense I felt like passing out during deadlifting. I'm home now and I just want to sleep. It went as follows:

Squats 5x5
Overhead press 5x5
Deadlifts 1x5

Could only manage 1 set of deads as my lower back was fried from squatting so heavy. I also didn't want to risk getting injured.

I think this is definitely a way of training I will now always use, the feeling of power is unreal and because I'm only in the gym Mon/Wed/Fri for about 45mins I have so much more free time and I'm completely recovered before each session. The DOMS is also amazing, it's a really deep soreness as if even the deepest muscle fibres have been pushed to the max.

[dj erk15]

^^^ There is no point in doing heavy squats EOD, especially considering the fact that it takes about 4 days for large muscle groups to completely recover.

OP is missing the big picture here: a smart lifter is the one who avoids injuries as much as possible so that he can continue to lift and progress with consistency as opposed to often being injured and having to take time off from lifting.

Agreed! Dont over train in any one muscle group. Had to spend 9 months on the sidelines a few years back due to a shoulder injury. Let me tell ya, it sucks bro.

[Emerald]

OP, you are not supposed to run 5x5 more than 4-6 weeks.

You are forgetting about the part where lifting 90% of your max at every session is hard on your joints.

Another point you seem to forget is that it takes only about a month for human skeleton-muscle system to stop responding to the same workout routine.

I have never run this routine for more than 6 weeks and I am not planning to do so either in the future.

Good advice TJ

[songdog]

With the 5x5 you dont max the squat 3x a week.Your other 2 dayz are lighter.

[bigsiv]

This might sound a bit dumb but here goes Could any briefly describe exactly what to do in 5 x 5 training?

I know the exercises squats, deads and bench

Is is 5 sets 5 reps at 90% then lighter on the other days?

I've checked it out but still miffed

[eaglebrah]

This might sound a bit dumb but here goes Could any briefly describe exactly what to do in 5 x 5 training?

I know the exercises squats, deads and bench

Is is 5 sets 5 reps at 90% then lighter on the other days?

I've checked it out but still miffed

I would start my first week much lower than 90% the progression adds weight fast. I lifted 1.5 now and all 35lbs I gained I give credit to 5x5 I usually run around 8-10 weeks at a time. The first couple weeks are easy, mainly focus on form and building a good ROM.
I've never run a cycle so take as a grain of salt. I do the aba bab split but always back squat on mon and fri I always front squat on wed. I just change the bench or rows basically for the aba or bab. I add pullups on OHP and row day and dips on bench dl days. I do the pullup or dip first to warm up the body then a couple warmups ramping to my squat weight then flat 5x5 on lifts adding a 5lbs each session. When you start failing to get reps on sets 4and 5 drop a few pounds and work back up or if your near max drop to 3 sets by 5 until failing on 3rd set then to 3x3 a week. Or two and you should have a new 1rm

[bigsiv]

I would start my first week much lower than 90% the progression adds weight fast. I lifted 1.5 now and all 35lbs I gained I give credit to 5x5 I usually run around 8-10 weeks at a time. The first couple weeks are easy, mainly focus on form and building a good ROM.
I've never run a cycle so take as a grain of salt. I do the aba bab split but always back squat on mon and fri I always front squat on wed. I just change the bench or rows basically for the aba or bab. I add pullups on OHP and row day and dips on bench dl days. I do the pullup or dip first to warm up the body then a couple warmups ramping to my squat weight then flat 5x5 on lifts adding a 5lbs each session. When you start failing to get reps on sets 4and 5 drop a few pounds and work back up or if your near max drop to 3 sets by 5 until failing on 3rd set then to 3x3 a week. Or two and you should have a new 1rm

Brilliant thanx buddy great info