The 5x5 routine

[Big Boy Norway]

I just did finish the 5x5 program I'm having a lite break no before I jump on it once more I love it

[needsize]

Originally posted by Fadi
thanks buddy...203 weeks??

sorry, meant 2-3 weeks

Big Boy Norway, really glad to hear that

[SpikeyLizard]

Yeah, NS, did I ever tell you THANK YOU for this routine??? If not consider this the thank you card.

When I started this program, I was maxing 315 on both bench and squat (had been doing smith squats, so my max on real squats had dropped from like 410 as a sr. in high school until the end of last october, when I started this)

First week, I did 225 on bench just to get a reference point on what weight I needed to start with. I got 3 sets of 5 and the last 2 sets of about 3 reps, struggling my ass off on all 5 sets. This week, I did 260, 5 sets of 5, and only struggled on the last 2 reps, total. I haven't maxed on bench, but I'm sure it's way on up there. Also, on squats, I'm working out with 325 this week, 10 pounds over my max when I started. THANKS NEEDSIZE.

[needsize]

hornedfrogsAT, awesome, I love to hear that stuff!

[eastarr69]

Originally posted by needsize
eastarr69, generally when you start the routine, you want the first few weeks to go easy

sooo....i should run next week at the same weight then, and if they go smooth and easy with good form, jump up the following week then?

so say 5*5 @ 345 next week, if smooth and easy, say go up 5 or 10 lbs on the weight?

E

[needsize]

Originally posted by eastarr69
sooo....i should run next week at the same weight then, and if they go smooth and easy with good form, jump up the following week then?

so say 5*5 @ 345 next week, if smooth and easy, say go up 5 or 10 lbs on the weight?

E

yup, sounds good, but keep the increments as small as possible, so 5lbs at a time

[eastarr69]

Originally posted by needsize
yup, sounds good, but keep the increments as small as possible, so 5lbs at a time

thanks bro....



E

[Rodzyn_Kfd.pl]

day 5 bis/tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

Needsize I've tried 5x5 for chest, back, shoulders and quads, and it worked pretty well. I'm going to train on this rutine within the next few weeks and I've decided to try 5x5 also on bis and tris. However, I'm not convinced about bis and tris workout posted above. Aren't the breaks between close grip bench and weighted dips too long? (also between barbell curls and incline dumbell curls). It'll take approximately 15-20 minutes

Can it look like this?

-close grip bench 5x5
-weighted dips 2x 8-10
-skull crushers 2x 8-10
-barbell curls 5x5
-incline dumbell curls 2x 8-10
-preacher curls 2x 8-10

...or maybe other idea?

[needsize]

Rodzyn_Kfd.pl, you can do it that way too, I've done it both ways but supersetting makes it quicker

[eastarr69]

oh yeah...if i am going to cycle, and run this, should i jump more then 5 lbs on the weight a week if i can and still complete them correctly...

E

[SpikeyLizard]

Originally posted by eastarr69
oh yeah...if i am going to cycle, and run this, should i jump more then 5 lbs on the weight a week if i can and still complete them correctly...

E

IMO, yes you should jump a little more if you're cycling and still able to complete the lifts with proper form. Just my opinion though.

[needsize]

Originally posted by eastarr69
oh yeah...if i am going to cycle, and run this, should i jump more then 5 lbs on the weight a week if i can and still complete them correctly...

E

it really depends on you, I am currently adding only 5lbs per week on 400+lb squats, and 500+lb deads, but I am making a new personal best every week so thats all I can handle

[eastarr69]

Originally posted by needsize
it really depends on you, I am currently adding only 5lbs per week on 400+lb squats, and 500+lb deads, but I am making a new personal best every week so thats all I can handle

I am going to switch up from my planned cycle to just run a bulk type cycle...

omna/dbol

my strength will go up, so i am going to adjust accordingly...

thanks for the help NS..

E

[needsize]

Originally posted by eastarr69
I am going to switch up from my planned cycle to just run a bulk type cycle...

omna/dbol

my strength will go up, so i am going to adjust accordingly...

thanks for the help NS..

E

glad to help

[r3ver3nd]

This routine good for powerlifting?

[kube]

.

[0nyx]

how many muscles can u work in 1 day??

would i still do

chest/tris
back/bis
shoulders and legs .. or nope ??

and how come if its 5x5 .. in some squat stuff ppl put 1x20 ?? can u change around the forumula?

[needsize]

you can mess with the formula somewhat, but it works best the way its layed out. I train 2 muscle per day, but dont like the pre exhausting idea, ie, back before bis, chest before tris. etc, that never worked for me

[0nyx]

i c what you mean ...

when i do the pre-exhausting .. i feel a huge pump ...
but i can't do as much weight...

you think its more benefical to do a
chest/bi , back / tri split?

[0nyx]

when increasing... do you think a 10lb increase would be too much each week..

i can prob do 1rm at 185 lbs . if i start out the 5x5 at 130 lbs , do u think there would be a big enough strengtgh gain in 5 weeks ... or should i start the 5x5 at maybe .. 145 lbs and go up by just 5 lbs a week?

[0nyx]

?

[needsize]

I would stick with the 5lb increments, even though I squat over 400lbs for reps, I still only add 5lbs per week

[DustinLati2]

Heres a really good and informative link that uses the 5x5 method:
http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=57310

[Realgains]

Good post!

RG

[iamcdn]

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