The 5x5 routine

[massive]

Hi quick question. In your 5x5 routine as you are lifting to begin with with around 65% of 1RM what would your rest times be?

As the intensity isnt great enough to be the standard 2-3mins rest for strength training as your only lifting at 65%

Would you start at 60sec rest and the intensity % goes up then increase your rest periods?

Does to same principle apply for the exercises of 8-10 or would that be a set 60-90sec rest

[LAlakerfan503]

so im really considering tryin this 5X5. ive been doin mon - chest/arms tues-back/shoulder/legs wed -res than thursday i go back to my monday work out and finish the week off with my tuesday workout......................once i start 5x5.....will working out each muscle group twice a week be too much on it? if so should i do something different and just work out each muscle group once a week

[northrend]

For starters, I am just getting back in the gym after a prolonged time off.

I too am interested in the rest interval between sets. Also, as this is indeed a high volume/per body part routine, is it still solid for those on no gear? Seems to contradict the HIIT principles.

On no gear, I am skeptical the body could adequately recoup from such a workout for max gains.

[quez82]

damn these are some old posts. Great routine.

[maverick300]

Starting this routine this fri. I havent followed a patented routine in quite a few years. It shall be a welcomed surprise to my muscles. But as with anything that you have to "follow" , its gonna take some dedication.

Currently 195 lbs 6'0 <10% bf.

1RM bench 275 <--- ya i no i never did alot of bench cause it was all everyone was doing and i dont follow the pack, lol.

1RM Deadlift 405 <-- really like this lift.

1RM Behind the neck press 255

1Rm bent over row 275

1RM Squat 405

im sure with this system ill bring those way way up. Time to eat cottage cheese , thanks NEEDSIZE.

[RCATES]

My current 5x5 split:

Day 1 bis/tris
close grip bench 5x5
barbell preacher curls 5x5
v-cable press 2x8-10
incline dumbell curls 2x8-10
overhead dumbell press 2x8-10
dumbell hammer curls 2x8-10

Day 2 legs
squats 5x5
leg press 2x8-10
extensions 2x8-10
leg curls 2x8-10
seated calve raises 5x15

Day3 rest

Day4 back
deads 5x5
chins 2x8-10
rows 2x8-10
shrugs 2x8-10

Day5 chest
Flat bench 5x5
incline bench 2x8-10
cable fly's 2x8-10
standing calve raises 5x15

Day6&7 rest

[RCATES]

My current 5x5 split:

Day 1 bis/tris
close grip bench 5x5
barbell preacher curls 5x5
v-cable press 2x8-10
incline dumbell curls 2x8-10
overhead dumbell press 2x8-10
dumbell hammer curls 2x8-10

Day 2 legs
squats 5x5
leg press 2x8-10
extensions 2x8-10
leg curls 2x8-10
seated calve raises 5x15

Day3 rest

Day4 back
deads 5x5
chins 2x8-10
rows 2x8-10
shrugs 2x8-10

Day5 chest
Flat bench 5x5
incline bench 2x8-10
cable fly's 2x8-10
standing calve raises 5x15

Day6&7 rest

Needsize I saw how in your split you hit shoulders on back day following chest day. Isn't that an overload on shoulder training since they are already being worked when doing chest. I don't train shoulders at all because mine have blown up in size from doing heavy chest and back.

[eg0rm4n69]

hello,

im turning 20 soon, i have a half cycle(50) of dianabol just to try them for the first time.. Is there really any point of this? please help..

[3J]

hello,

im turning 20 soon, i have a half cycle(50) of dianabol just to try them for the first time.. Is there really any point of this? please help..

you have no reason to cycle right now.. your too young and dbol will shut down and possibly damage your hpta ,endoctrine system, or in plain english, your testicles and natural test levels....

[Greybeard]

Anyone heard of pausing for 3 seconds when doing 5X5's? Buddy of mine is swearing by the pause but I'm just not too sure about it.

I did give it a go however...

[court0762]

let me ask your opioin on this then ,if your simply just trying to cut up should you keep routine at 4 reps of 15 to 20 a set?or should you still switch it up occasionally to shock the muscles alittle?and will that still bring in good definition while cycleing anavar,for women?
thanks you guys, strong arm!

[always_painful]

I have been doing a variation of the 5x5 routine posted here for 6 months now. NOTHING, has ever come close to making my body grow and get stronger as this routine... I gained 25 lbs of solid muscle in 6 months... I am a little guys still, 5'11, about 165.... BUT, I used to be frail... I deadlifted 325 for 5 today, and squatted (ass to grass) 295 on friday for 5. Feel like superman walking around....

This routine finds all your weakest links and irons them out so that your body (muscles and nervous system) work as a unit..... You become powerful.... the whole is greater than the sum of its parts kind of thing...

The routine I do is : [url=http://www.wackyhq.com/madcow5x5/geocities/5x5_Program/Linear_5x5.htm]Bill Starr 5x5 - Madcow Intermediate or Linear Version[/url]

You gotta be hardcore though... not a princess....if you aint PUSHING it, this is not the routine for you.... My body goes into shock sometimes when the lifting is over....can't even eat solid food.... have to sip shakes.. until I can get something solid in.... Pushing your limits consistently, and then exceeding them consistently, on big lifts... forces your body to grow....

Get under the F'n bar and MAKE it happen!

[wheels12]

needsize, i have a question for you then. this program looks worth while and i think im gonna try it since im tried of the same few routines ive been on for years. what 2 other lifts (2x8-10) do you do for squats, deadlifts, and military press?

[SecOffTes]

I'm not sure why I'm having so much trouble finding a complete write up up Needsize's routine. Is there actually a complete routine written up and I'm just not finding it or am I missing something?

[anzel]

37 yr old
6'
184-6 lb
I started a 5x5 routine back in January `10. Its called Stronglifts 5x5. Its similar to the Madcow 5x5. Basically its a beginner routine but its not for pussies!! (read on) Its for beginners in that it has you start with just an empty bar and stresses good form. (Assuming you have never worked out before.) But you quickly start reaching your max on all your lifts and thats when it gets tough. Heres how it looks.

Mon.(workout A)
Squats 5x5
Bench press 5x5
Rows 3x15
Push ups 3x15
Abs

Tues. off

Wed. (workout B)
Squats 5x5
Standing shoulder press 5x5
Dead lifts 1x5 (warm up with 4 lighter sets)
Pull ups/chins 3x15
Abs


Thurs off\

Friday repeat Mondays work out A

Sat & sun off then on the following monday you pick up where you left off and do workout B.

I have been doing this natural and its been pretty good. I plan on doing my 1st cycle come this sept and I am concerned if this work out will continue to be good for me. I could add in some secondary excercizes to bump up the intesity of course.
Its oriented around the squat, the all time all body muscle builder. Some people say doing squats 3x wk is crazy but I have been doing ok so far and like I said, I`m not on any gear. I will admit that although I have modestly increased my strength, I havent increased my size too much except my back did get bigger.

So should I stay with this and run my cycle or move on to a 4 day split?
The 4 day split I am considering is by Frank Sepe from his book The Truth.

any thoughts?

[mertall]

i have been looking thorugh this thread i have got some good pointers but in still really confused by the 5x5 work out im looking to bulk but struggling to get a routine sorted the gym i go to has limited gear. If any one could give me a general 5x5 beginners work out that would be ace

[anzel]

Look at stronglifts.com or startingstrength.com

[Mass_Man]

Awesome idea! Thanks.

[slowjamcdub]

Over the past 12 years of training I think I have tried it all when it comes to going light and heavy and changing up low reps and high reps. As far as the 5x5 I myself have had the best results doing it for chest. For me other body parts such as bis tris shoulders and forearms need a little higher rep training for best muscle growth. Again this is just my body everyone is different.

[TryinToGetStrong]

Sounds awesome I think Ill try this since Im trying to get stronger and just started a cycle

[Anthbes]

Is it possible to do a 5x5 with a split like this:

Monday: Chest/Triceps/Abs
Tuesday: Back/Biceps
Weds: Rest or cardio
Thurs: Legs/Shoulders/Abs
Friday: Light full body work out

??? Just curious, I started it this week and just wondering if it will benefit me.

[supaZeus]

bump for replies. i wanna try this too

[nikole]

what do you increase your 8=10 rep sets by and how often do you increase the wieght?

thats a tough call. If your growing on your cycle with the routine you are doing now, then I would stick with it. Now that I think about it, I think you would be better off waiting and starting the program maybe a month post cycle. That way you can start light like the program is intended, and not worry about losing size. After a while you will start to plateau, which would be a great time to start a new cycle which would keep you progressing
hope that made sense...





______________________
wii modchip
wii mod chip

[djmamo]

what do you guys think about XROIDS? AND MASSROIDS? ANY LUCK?

[supaZeus]

what do you think about doing traps with 5x5? like barbell shrug 5x5 then 2 sets of 8-10 failure after on dumbell shrug or upright row? or training traps twice a week?