rookie question about 5x5 workouts

  1. Registered User
    beachbrat79's Avatar
    Join Date
    Oct 2004
    Posts
    16
    Answers
    0

    rookie question about 5x5 workouts


    I've just been introduced to the 5x5 workout concept, but i'm trying to clarify some of the details for it.

    Is it ok to do the 5x5 workout for one muscle group and a different approach for another group? (my goals are not the same for all muscle groups)

    If I do 5x5 for a single muscle group, do all exercises for that muscle group have to be 5x5? (some exercises just seem useless doing only 5 reps per set)

    The big question, how should the weights increase versus reps per set? I know its suppose to be 5 sets by 5 reps per set, but how should I increase my weights? Right now, the last 2 sets are usually really difficult, only getting 4 and 3 reps on them (not quite the 5 reps described), but the first two or 3 sets are usually really easy, where I could do 10 or more reps if I wanted. How should the weights be increased? Should I be able to get 5 reps on teh last set? Should I start higher and not increase til sets 4 or 5? Also, i'm not making huge increases between sets, but only going up by the next logical weight. if its dumbbells, i go up to the next weight. If its on a bar, i go up by 5 lbs or 10 lbs depending on the exercise. How should I be stepping the weights?

  2. Gate Keeper
    jminis's Avatar
    Join Date
    Mar 2003
    Posts
    4,023
    Answers
    0


    whats your goal?
  3. Registered User
    ManBeast's Avatar
    Stats
    5'7"  XXX lbs.
    Join Date
    Oct 2002
    Age
    32
    Posts
    6,517
    Answers
    0


    I've known people that use different routines on different bodyparts, but without knowing your goals, it's hard to reccomend this concept. I've always approached a 5x5 like this:
    http://www.joeskopec.com/five.html
    Where you do 5 reps each set, and increase the weight with each set until you are failing on the 5th.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
    •   
       

  4. Registered User
    OmarJackson's Avatar
    Join Date
    Jan 2004
    Age
    31
    Posts
    673
    Answers
    0


    how long do you typically rest between sets on 5x5?
  5. Gate Keeper
    jminis's Avatar
    Join Date
    Mar 2003
    Posts
    4,023
    Answers
    0


    Quote Originally Posted by ManBeast
    I've known people that use different routines on different bodyparts, but without knowing your goals, it's hard to reccomend this concept. I've always approached a 5x5 like this:
    http://www.joeskopec.com/five.html
    Where you do 5 reps each set, and increase the weight with each set until you are failing on the 5th.

    ManBeast
    That's my thinking we need to know where you going if were to help you get there. And no you don't have to do anything in bodybuilding. Sometimes different things work for different muscle groups. Now fill us in on the missing info and we'll see what we can do. J
  6. Registered User
    beachbrat79's Avatar
    Join Date
    Oct 2004
    Posts
    16
    Answers
    0


    Sorry about the goals, didn't realize that it was really needed. My goals are more for athletic ability, rather than strictly body building. I'm going for overall strength, but not necessarily size. I'm 6'4 260 lbs. I need to cut about 2 inches off my waist, but i'm not obese. I've got 18.5" arms and am by no means unathletic. I am constantly asked what football team I play for, and I don't look like a fat lineman either. I want to cut chest and back, while I'm looking for both size and strength for arms, shoulders and legs. I'm trying for 20+" arms, but not just size, I want to have effective strength.

    I also think I have plenty of rest between sets. Normally 2-3 minutes between sets of the 5x5.

    Thanks for the help

    I can post my current workouts if it would help. Just let me know.
    Last edited by beachbrat79; 10-28-2004 at 09:22 AM.
  7. Board Supporter
    former_SlimJim's Avatar
    Join Date
    Sep 2004
    Age
    45
    Posts
    140
    Answers
    0


    The traditional "5x5" is not actually five sets for five reps with increasing weight each set. Many guys do this, but it's not the way the old-timers did it. The way they did it is once they could do the 5 reps for all 5 sets of the same weight, then they added about 5% to the weight for the next session. You should only have about 1 minute rest between sets to keep the intensity up. In another way of saying it, the weight remains the same until you can complete the full 5x5 with only 1 minute rest between sets. The first couple sets seem easy and they become to failure sets at the end.
  8. Gate Keeper
    jminis's Avatar
    Join Date
    Mar 2003
    Posts
    4,023
    Answers
    0


    Quote Originally Posted by beachbrat79
    Sorry about the goals, didn't realize that it was really needed. My goals are more for athletic ability, rather than strictly body building. I'm going for overall strength, but not necessarily size. I'm 6'4 260 lbs. I need to cut about 2 inches off my waist, but i'm not obese. I've got 18.5" arms and am by no means unathletic. I am constantly asked what football team I play for, and I don't look like a fat lineman either. I want to cut chest and back, while I'm looking for both size and strength for arms, shoulders and legs. I'm trying for 20+" arms, but not just size, I want to have effective strength.

    I also think I have plenty of rest between sets. Normally 2-3 minutes between sets of the 5x5.

    Thanks for the help I can post my current workouts if it would help. Just let me know.

    Curious as to what your bf% is? As for your goals, if you want to cut chest and back then what you want to do is build the lean muscle in that area as well as the arms, chest, ect..... No such thing as spot reduction for bodyfat unless you get lipo. Getting "cut" is a product of diet first then having the muscle underneath to fill that space so to speak.
  9. Registered User
    -2z-'s Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Jan 2004
    Age
    42
    Posts
    736
    Answers
    0


    When I used to use this type of training I had one 5x5 set for a body part, and 1-2 sets of 8-12 reps for 2 other additional exercises. An example would be:
    5x5 Inc bench
    1-2 sets of flat flyes, 8-12 reps
    1-2 sets elbows out weighted dips 8-12

    I just made sure to keep time between sets constant from week to week. Can't remember if it was 1 or 2 minutes. Oh and when I was able to get all five sets of the 5x5 exercise, I would increase the weight in the smallest increment available. Also to be noted, I started about 25-30lbs under my 5x5 maxes then worked my way up, and past my original maxes. It seems a "running start" helps.

    I've read of several other people doing it this way, or similar, with good results.
  •   

      
     

Similar Forum Threads

  1. Question about post workout carbs
    By Sweekaters in forum Weight Loss
    Replies: 10
    Last Post: 09-24-2010, 05:02 PM
  2. Quick question about non-workout days
    By russy_russ in forum Nutrition / Health
    Replies: 3
    Last Post: 01-08-2008, 01:59 PM
  3. question about forearm workout
    By sbrb12898 in forum Training Forum
    Replies: 14
    Last Post: 10-26-2007, 03:58 AM
  4. Replies: 13
    Last Post: 08-06-2007, 11:53 AM
  5. rookie question about test
    By jamalgq in forum Anabolics
    Replies: 25
    Last Post: 01-08-2005, 02:11 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in