- 01-30-2009, 12:46 PM
i've been doing light sets for 1 minute rest after each set, doin 3-4 sets, 10-12 reps, for awhile now, and i've kinda read about the whole 5x5 thing, but it seems too complicating so i'm just wanderin if i should switch up to just doin heavy weights, 5-6 reps, with about 2-4 minute rest between sets? maybe for 6 weeks or so? i'm lookin to gain size
- 01-30-2009, 12:51 PM
you won't get much size doing 5-6 reps, though your strength will improve dramatically. stick with the compound moves and 8-12 reps for mass.
alternately, you could do 1-2 heavy sets of 5-6 reps, then a lighter "back off" set or two of 8-12 which may help give you the best of both worlds.
01-30-2009, 01:13 PM
so should i at least switch the time between sets instead of 1 minute, do about 3 minutes? throught the whole routine, or go with the heavy, 3 minute rest, then with the light sets, 1 minute rest?..
01-30-2009, 03:44 PM
How much experience do you have and what is your strength level? Cuz it is possible to get size AND strength out of a 5x5 if you've never lifted heavy before.
01-30-2009, 06:15 PM
01-30-2009, 09:21 PM
Definitely not the only way, but I fail to see how it won't work.
01-30-2009, 09:22 PM
Also, once that strength is there it will be easier to to add more size as you will be able to use a heavier load for your hypertrophy routines.
01-30-2009, 09:24 PM
And one last thing. This is a tried and true routine that will give him a template. I love having a template to go off of when trying to make serious progress as it keeps me on track and lets me clearly see my progression. Doing Sheiko now, 4x week, love the structure I have every day I know exactly what to do.
Though sometimes its also nice to just go a few weeks just lifting as you feel fit for the day.
02-01-2009, 07:40 AM
5x5 did me wonders for Strength, but not size.
if a person is an amateur with only lightweight experience (and limited experience at that), he can't become like arnold schwarzneggar in 6 weeks, even if he takes steroids or other anabolic/enhancement drugs. It doesn't matter if he's doing 5x5 or 8x8 routine on a 10 000 calorie diet.
routines like 8x8 and Squats and Milk, and all these other mass gain routines are for people with years of heavy weight experience. And the reason that such people get great results from these routines is because their body (as well as their mind;mental power) is already conditioned for (and therefore responsive to) such tough training.
I say focus on strength training first and then size training.
02-01-2009, 12:04 PM
but my strength is kinda low right now, i took about 7 months off, i've been back for about 4 weeks now
02-02-2009, 01:57 AM
That is, starting off on a 4 week conditioning phase, then doing a 4 week loading phase (very high volume) and then the growth phase. Then after that, i'd probably give 8x8 a try (despite this being a damn hard routine).
His info and routines are available all over google.
And the other thing which is very important is adequate rest and clean diet of calorie surplus.
02-02-2009, 09:42 AM
the 5x5 will gain you more strength than size. strength however is valuable to gaining size. Here is what I have been doing. Example: If i am working Chest, i will pick one heavy movement like BB Bench and then do a 5X5 on that, and then the rest of my workout i will do high rep chest movements, that way im gaining strength in my main movement and accenting it with some hypertrophy. you dont just wanna lift high reps otherwise you will find a quick plateau.
02-02-2009, 10:19 AM
Chest Bi day..... 5x5 flat bench, 2x12 incline db, 2x12 machine fly, 5x5 bb curl, 3x12 db alt curl
Back...... 5x5 deadlift, 2x10 lat pulldown, 3x10 bb row
This way you keep gaining strength with the core lifts and you can build size too.
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