can someone explain the 5 x 5 training method to me?

  1. can someone explain the 5 x 5 training method to me?


    ive been hearing guys say they are using this method but i dont know much about it.


  2. Its for strength, your using the same amount of volume, so instead of doing 2-3 sets of 10, you do 5 sets of 5.
    Last edited by ItsHectic; 02-25-2007 at 01:35 PM.

  3. Quote Originally Posted by ItsHectic View Post
    Its for strength, your using the same amount of volume, so instead of doing 2-3 sets of 10, you do 5 sets of 5.
    Yeah, if your looking for mass its not so good. Great for strength though IMO
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  4. thanks guys, sounds good

  5. Quote Originally Posted by spatch View Post
    Yeah, if your looking for mass its not so good. Great for strength though IMO
    REALLY? I find that it packs mass on QUICKLY for me.... as a result strength also shoots through the roof.

    But guess everyone is different.

    Adams
    The Historic PES Legend

  6. Ditto.
    My quads GREW on this program and after just 5 weeks.
    Lats are alot bigger also.
    My research on it showed it to add mass, not just strength, to folks, that's why I chose it. I was very happt with it.

  7. It's relatively low intensity/high frequency. Ideally best for strength gains, but a lot of guys will get bigger due to periodization; it's a new routine for most.

  8. Quote Originally Posted by riskarb View Post
    It's relatively low intensity/high frequency. Ideally best for strength gains, but a lot of guys will get bigger due to periodization; it's a new routine for most.
    well said

  9. Quote Originally Posted by DAdams91982 View Post
    REALLY? I find that it packs mass on QUICKLY for me.... as a result strength also shoots through the roof.

    But guess everyone is different.

    Adams
    Same here..... I do 5x5 for 8 weeks (Mostly free weights) Take a week off. Then hit the universal/free weights 3x8 for the next 8 weeks.... Then back to the 5x5.

  10. Hmmm, even though I am using a bastardized version of the 5x5 its packing some muscle on my frame. My legs are really increasing from it. I am doing a high volume month alternated with a low volume month.

    Pics inside as proof.
    Its like having sex in a car crash!

  11. Do you use enough weight to get the 5 reps for 5 sets? I usually pyramid up. Enough weight for 12 reps, then 8-6-5. So I would use the same weight for all 5 sets?
  12. 5x5


    as recomended by Bill Starr(strength coach and author) the 5x5 program should go like this day1 heavy(1warmup set of 5 then add wt for 5 more reps add more wt 5 more reps add wt for a max set of 5 then back off set 5 reps. day 2 medium(work up to 75-80% of 5 rep max) day 2 light(5 sets 5 reps same wt keep it fairly light. I found that if you switch it up like day1 heavy squats med bench light power cleans. day2 med squats light bench heavy power cleans. day3 light squats med power cleans heavy bench you get better recovery. the 5x5 program works best for the big exercises squat deadlift cleans presses etc. and usually you want to change routines after about 6 wks or so.I will go 2-3 weeks of high rep stuff then 5x5 for a 5-6 wks then triples dubs and max singles for 2-3 weeks then a nice week off and start over. if you eat alot you will get big if not you will still get good strength gains which will help you gain size later.

  13. I really like this routine for strength, I usually cut for 6 weeks then use 5x5 for 6weeks to get my strength up then go to HST for 6-8 weeks for mass.
    5x5 can be a bit rough on the joints though, and its best to use as many compound lifts as possible.

    The most common reason people fail on this routine is they try to lift to much weight and cant make the 5 sets, or get bored because they are only doing 5 reps at the beginning sets and try to add more reps and cant finish the 5th set. Establishing the proper weight is key when using this routine.
  

  
 

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