The 5x5 routine

[duey]

can using this method build your muscles
and make them more harder and vascular.

[needsize]

you dont make muscles harder, a muscle is a muscle, hardness is merely a matter of the amount of bodyfat you're carrying. But it will make them bigger, its put the last 50lbs of mass on my frame

[n8dawg]

5x5 is a great routine. I have been doing it for a few months now and have noticed awesome gains. I basically use the same weight until i can hit all 5 sets for 5 reps then the following week i increase weight. I feel it's important to use compound lifts like deadlifts, benchpress, and squats to get the best results from the routine. 5x5 is the way to go!!! Training hard and heavy you cant beat it!!!

[Doc Banner]

So you shouldn't be going to failure until maybe the last set of 5 or on your high reps work after?

[house1]

needsize,, i must say i have incorperated this into my core lifts and am very pleased so far.

[needsize]

Originally posted by house1
needsize,, i must say i have incorperated this into my core lifts and am very pleased so far.

glad you like it bro, its done wonders for my strength and size

[TechChemY]

Needsize, this 5x5 workout is great so far, I can't really say much about it yet because I've only been on it for a week, but I will say that I feel a lot better, a lot stronger, and a lot fuller since I started this program. Anyway, a couple questions...

My hams really suck so I gave them a day to themselves at the gym...anyway, I start off with some good mornings and then hit the stiff legged dead lifts and then some leg curls. should I use the 5x5 routine on both the good mornings AND the stiff legged deads? or just choose one of them and use the other exercise for 8-10 reps along with the leg curls???

Reason I'm asking this is because I started off with 4 sets of good mornings 6-10 reps (today) and then I went to stiff legged deads and did the 5x5 routine and it seemed to work well, then after that I did 3 sets of leg curls 8-10 reps. Was that stupid??? should I always use the 5x5 exercise first?

thanx,

[diverse_guy]

I like 5x5..my only strugle has been deciding which fricken excercise I will use it for. I've bene doing it for 4 weeks now.

[n8dawg]

compound lifts i think work best for the 5x5 i do incline or flat bench, squats, and deadlifts.

[70w30]

I use this on core lifts ......Bench....presses....rows .....deads...
I,m able too handle more weight while not compromising form

[BigRiverRat]

Looks very sound. I'm gonna give it a shot

[Micro]

Needsize , why do you train shoulders first in your workout when doing back and shoulders?

[FreakkreW]

OK IM new here and to this whole workout routine ...so excuse my ignorance ..how do i get into the 5x5 routine in my work out

[billybadass]

man thanks for the info i'am tryin this program .i've heard of startin heavy and then takin weight off but not this .i can dig this

[needsize]

TechChemY, honestly I would do either the stiff legged deads or good mornings in the workout, for 5x5, and not bother with the other one. I'd cycle back and forth in between both maybe as it seems like a lot of work for the hams. Myself, I do them on squat day as they get a lot of work while squatting. After the squats I do a few sets of stiffs, finish with maybe 2 sets of lying curls and I'm out.

[needsize]

Micro, I do shoulders first. I warm up and start with shoulder press. Then in between sets of side laterals I do my warm up sets for deads, that way by the time shoulders are done, I can hit the deads and concentrate of just my back. Thats what works for me

[Micro]

Thats what I did the other day, Inbetween my laterals I warmed up with deads. I'm going to try this for a few months and see how it goes, I've just started this routine last week. I like it so far.

[PowerBuilder]

I think Im going to give this 5x5 thing a try. If I want a push / pull / legs type of split, does this look like a good plan? Should I cut back on the tricep and bi sets? How many of the 5x5 exercises is it ok to have in one workout? I haven't incuded calves/ forearms/ abs yet because I don't know the best way to incorporate them into this 5x5. Can I do them on the "off" days? Do you think it is a good idea to follow a 5x5 routine for either calves/ forearms/ abs?



Day 1

Chest Tris

Dumbell Bench 5x5
Incline Barbell Bench 2x10
Pec Dec 2x10

Shoulders

Dumbell Press 5x5
side lat raise 2x10
front lat raise 2x10

Tris

Skull Crushers 5x5
pushdowns 2x10
dips 2x10



Day 2 off



Day 3 Lats Bis

Lats

Pullups 5x5
dumbell row 2x10
cable row 1x10

Bis

Barbell Curl 5x5
Preacher 2x10
Concentration Curls 2x10



Day 4 off



Day 5 Legs / erector spinae

Squats 5x5
Legpress 4x10

Deadlift 5x5
Leg Curl 4x10

[tednatas]

bump! this routine is huge for me right now. breaking platues (however u spell that shizzle) all over the place.

[needsize]

Powerbuilder, I think attempting to do 5x5 bis after back, or same thing with tris probably isnt going to work very well. Most of the gains from this routine come from progressive resistance, but adding weight to the bi 5x5 every week, after doing back will be pretty hard. I would really suggest giving arms their own day.
How come there arent any deadlifts in there?

[Micro]

Well I've been doing this for 1wk, After Shoulders and Back you definently need those 2days off. The workout is alittle long but that's the only one that takes that much time. I did Shoulders and Back yesturday, I'm sore as shit. This is the soreness that I like, not like the soreness I'm getting from this Tren/Prop I started on Monday. I just ordered some Sterile oil to cut it with should help out alot.