5 x 5 Program great for muscle mass? - AnabolicMinds.com

5 x 5 Program great for muscle mass?

  1. Dru
    New Member
    Dru's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Mar 2008
    Posts
    34
    Rep Power
    96

    Reputation

    5 x 5 Program great for muscle mass?


    ive been looking at alot of 5x5 programs on bodybuilding.com and each article claims the program will put on size and strength. Anyone tried a 5 x 5 program and what did you think of it and would you recommend it?

    Thanks

  2. New Member
    way2slickrick's Avatar
    Stats
    5'6"  180 lbs.
    Join Date
    Feb 2009
    Age
    29
    Posts
    90
    Rep Power
    113

    Reputation

    im currently on a 5x5, this will be my second week duing it the right way, firs 2 weeks i was just tryna it out and messing around with it, but im on my second week of duing it right and i like it so far, for me i think its gunna help me out alot, but good lock if you try it out, oh by the way have you seen the 5x5 by bill starr?? if not i can give you the link
  3. New Member
    CJ1990's Avatar
    Stats
    6'0"  172 lbs.
    Join Date
    Mar 2009
    Age
    26
    Posts
    105
    Rep Power
    121

    Reputation

    5x5 is awesome and builds great strength. I definitely recommend it. Helped me gain significant strength back in the day.
    •   
       

  4. New Member
    AdamFarrah's Avatar
    Stats
    5'9"  171 lbs.
    Join Date
    Apr 2009
    Posts
    3
    Rep Power
    68

    Reputation

    5X5 is definitely one of the all time great strength and mass building formats. I think it's a great compromise between higher reps (8-12) and low reps (1-3). I'm currently reading "Strength and Bulk Training" by Reg Park (circa 1960) and Reg was a big proponent of 5X5. He is also considered the last great bodybuilder before drugs became rampant AND I just learned recently that he was Aronld's mentor in the early days.

    Stuart McRobert has written extensively on 5X5 training (and every other type of training). Not sure what he has floating around online, but check out his book "Beyond Brawn" if you want an extremely thorough volume on all facets of weightlifting.

    One point I recently picked up from Marty Gallagher in "The Purposeful Primitive" is to be ready to move to higher rep training when you stagnate. Marty says (and I agree) that training needs to be cycled to keep gains coming. If you're training 5X5, do that until you start to get stale then drop your weight back down and do sets of 8s for a few weeks and then 12s while cycling your weight back up. Now you're training with 12 rep sets and your muscles are getting an entirely new stimulation. Make sense?

    Adam
  5. New Member
    mytime09's Avatar
    Stats
    5'10"   lbs.
    Join Date
    Jan 2009
    Posts
    163
    Rep Power
    150

    Reputation

    slickrick you mind postin that link or sendin me a pm with it?
  6. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    37
    Posts
    6,352
    Rep Power
    3260

    Reputation

    5x5 isn't the best for mass. however, it will increase your core lifts, and help build a very solid foundation to put mass on to. definitely the best for beginners IMO. for all out mass, 8-12 rep range is better, though again having the solid foundation to put mass onto is equally important.
  7. New Member
    LOLBRB's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Nov 2008
    Posts
    22
    Rep Power
    82

    Reputation

    Quote Originally Posted by suncloud View Post
    5x5 isn't the best for mass. however, it will increase your core lifts, and help build a very solid foundation to put mass on to. definitely the best for beginners IMO. for all out mass, 8-12 rep range is better, though again having the solid foundation to put mass onto is equally important.
    agreed
  8. Dru
    New Member
    Dru's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Mar 2008
    Posts
    34
    Rep Power
    96

    Reputation

    Quote Originally Posted by suncloud View Post
    5x5 isn't the best for mass. however, it will increase your core lifts, and help build a very solid foundation to put mass on to. definitely the best for beginners IMO. for all out mass, 8-12 rep range is better, though again having the solid foundation to put mass onto is equally important.
    i have always done 8-12 reps but i find i can never move up the weight like i have been benching the same for along time idk i just cant seem to get out of this plateau. I have improved with back exercises,legs and arms but chest exercises are so hard for me to move up in. I was thinking its hard maybe because i have small wrists and long arms so my wrists cant support more weight? lol idk
  9. Dru
    New Member
    Dru's Avatar
    Stats
    5'9"  168 lbs.
    Join Date
    Mar 2008
    Posts
    34
    Rep Power
    96

    Reputation

    i just did my first day of 5x5 training, i did bench press, bent row and squat and it was pretty challenging i wasnt used to doing 5 sets i usually did 3 and sometimes 4 of pyramiding up in weight with each set. With the 5x5 i kept the same weight for all 5 sets. is this correct?
  10. New Member
    mankussm's Avatar
    Stats
    5'7"  162 lbs.
    Join Date
    Apr 2009
    Posts
    66
    Rep Power
    100

    Reputation

    I am within my 2nd week of 5x5. Starting my 3-5 week I will move to 4x8. Then in my 6-9 week I will go to 3x12. I use this method for the initial bulk, then through my cycle it moves more to definition. Plus it always keeps my muscles guessing
  11. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    22,998
    Rep Power
    917964

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    The thickness you get from 5x5 is amazing when you do the lifts properly. This is includes grinding out 1-2 reps beyond comfort. Having a consistent spotter while doing this program is essential.
    M.Ed. Ex Phys
  12. New Member
    AdamFarrah's Avatar
    Stats
    5'9"  171 lbs.
    Join Date
    Apr 2009
    Posts
    3
    Rep Power
    68

    Reputation

    The way I've always done it is that you pyramid up through the 5 sets. If your target bench for that day was 310, you'd do 5 X 225, 5 X 265, 5 X 285, 5 X 295, 5 X 310. I sometimes will do lighter sets as warmups before starting the 5 X 5 sets. Each of the 5 X 5 should have some level of effort involved, whereas the warmups are lighter and easier.

    Adam
  13. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    37
    Posts
    6,352
    Rep Power
    3260

    Reputation

    Quote Originally Posted by Dru View Post
    i have always done 8-12 reps but i find i can never move up the weight like i have been benching the same for along time idk i just cant seem to get out of this plateau. I have improved with back exercises,legs and arms but chest exercises are so hard for me to move up in. I was thinking its hard maybe because i have small wrists and long arms so my wrists cant support more weight? lol idk
    what does your chest exercise look like? if you can't go up in either weights or reps, cycle out the exercise in question - switch barbell for dumbell, etc. this will ensure you are in a constant state of progression. besides, if an exercise doesn't work for you, why are you doing it? i learned this from DC training, and the idea makes sense.
  14. New Member
    nextahnold's Avatar
    Stats
    6'2"  195 lbs.
    Join Date
    Apr 2009
    Posts
    7
    Rep Power
    70

    Reputation

    5x5 is the best training hands down... If you want a great resource, check out Mark Rippetoe's book "Starting Strength" - you can also find stuff from him online... he's pretty bigtime Bill Starr fan too. As long as the basic movements you choose are compound and functional (i.e. squats, deadlifts, bench press, power clean, etc) you'll get great results.
  15. Advanced Member
    smshannon001's Avatar
    Stats
    5'11"  182 lbs.
    Join Date
    Jun 2008
    Posts
    966
    Rep Power
    48392

    Reputation

    i like switching from 5x5 for 6-8 weeks to 4x8
    the strength increases are great... by the end of 5x5 you should be able to do 10reps of what you started with from the get (all depends on how long you have been training too)
    CURRENT 2014 Log http://anabolicminds.com/forum/old-school-hormone/252748-cherry-poppin-test.html
  16. Elite Member
    TexasLifter89's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2008
    Posts
    8,237
    Rep Power
    38247

    Reputation

    ive used it had huge uccess with with it strength wise. its not my favorite for mass though
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
  17. Senior Member
    dedlifter1's Avatar
    Stats
    6'1"  235 lbs.
    Join Date
    Feb 2008
    Age
    35
    Posts
    1,633
    Rep Power
    897

    Reputation

    Quote Originally Posted by suncloud View Post
    5x5 isn't the best for mass. however, it will increase your core lifts, and help build a very solid foundation to put mass on to. definitely the best for beginners IMO. for all out mass, 8-12 rep range is better, though again having the solid foundation to put mass onto is equally important.
    also agree. Im just coming off a similiar program, def got wayyy stronger, not that much bigger tho in terms of LBM.
  18. New Member
    SwolePierce's Avatar
    Stats
    6'1"  200 lbs.
    Join Date
    Jun 2008
    Age
    27
    Posts
    92
    Rep Power
    123

    Reputation

    5x5 kicks ass and you see results quick but you will be sore as ****!!
  19. Senior Member
    carpee's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    May 2008
    Age
    26
    Posts
    2,605
    Rep Power
    83748

    Reputation Reputation

    i found it was a great way to swing between the pendulum of strength gains and mass gains.
  20. NutraPlanet NinjaMonkey Rep
    Steveoph's Avatar
    Stats
    6'0"   lbs.
    Join Date
    Jan 2007
    Posts
    12,523
    Rep Power
    41243

    Reputation

    Quote Originally Posted by TexasLifter89 View Post
    ive used it had huge uccess with with it strength wise. its not my favorite for mass though
    8x8 --> 10x10 is my favourite for mass, German Volume Training. You need to periodize it, so throw in some 5x5/Strength conditioning after doing that for 6-8 weeks, but that is so far my fav. I haven't tried DC yet, but it's because I dont want to have a constant spotter/set workout routine.
  21. Elite Member
    TexasLifter89's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2008
    Posts
    8,237
    Rep Power
    38247

    Reputation

    Quote Originally Posted by Steveoph View Post
    8x8 --> 10x10 is my favourite for mass, German Volume Training. You need to periodize it, so throw in some 5x5/Strength conditioning after doing that for 6-8 weeks, but that is so far my fav. I haven't tried DC yet, but it's because I dont want to have a constant spotter/set workout routine.
    yeah i am getting a personally written routine for me from a friend (NGA pro). 10x10 sounds brutal though... only 1 exercise though right? so how would you do chest with incline and flat?
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
  22. NutraPlanet NinjaMonkey Rep
    Steveoph's Avatar
    Stats
    6'0"   lbs.
    Join Date
    Jan 2007
    Posts
    12,523
    Rep Power
    41243

    Reputation

    Quote Originally Posted by TexasLifter89 View Post
    yeah i am getting a personally written routine for me from a friend (NGA pro). 10x10 sounds brutal though... only 1 exercise though right? so how would you do chest with incline and flat?
    You can do an accessory movement afterwards, so I usually did bench then fly's. You could switch between flat one week, and incline the next. You superset in a back , so like Chinups/Rows. I often do straight 8x8, with maybe 60s rest, then do some other movements as well since it doesn't take as long but you're going to be sore.
  23. Elite Member
    TexasLifter89's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2008
    Posts
    8,237
    Rep Power
    38247

    Reputation

    Quote Originally Posted by Steveoph View Post
    You can do an accessory movement afterwards, so I usually did bench then fly's. You could switch between flat one week, and incline the next. You superset in a back , so like Chinups/Rows. I often do straight 8x8, with maybe 60s rest, then do some other movements as well since it doesn't take as long but you're going to be sore.
    anything to be sore! haha. So I would do 8x8 then superset a back exercise in after every set... so essentially 8x8 for back as well?
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
  24. NutraPlanet NinjaMonkey Rep
    Steveoph's Avatar
    Stats
    6'0"   lbs.
    Join Date
    Jan 2007
    Posts
    12,523
    Rep Power
    41243

    Reputation

    Quote Originally Posted by TexasLifter89 View Post
    anything to be sore! haha. So I would do 8x8 then superset a back exercise in after every set... so essentially 8x8 for back as well?
    Yup, the more muscle groups hit the better I found. So pullups/chins were my favourite.
  25. Elite Member
    TexasLifter89's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2008
    Posts
    8,237
    Rep Power
    38247

    Reputation

    Quote Originally Posted by Steveoph View Post
    Yup, the more muscle groups hit the better I found. So pullups/chins were my favourite.
    I will definitely be talked to you more about this for my summer stuff. I dont have time to focus 100% or even 50% on working out with school right now.
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
  •   

      
     

Similar Forum Threads

  1. Need a MASS program
    By Machwon1 in forum Training Forum
    Replies: 3
    Last Post: 09-08-2010, 06:02 AM
  2. Replies: 1
    Last Post: 06-17-2009, 07:19 PM
  3. Replies: 2
    Last Post: 05-08-2009, 04:36 AM
  4. Diet program that worked GREAT for 2 friends but...?
    By m0mmadukes67 in forum Weight Loss
    Replies: 3
    Last Post: 04-25-2009, 08:33 AM

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