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5x5

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    JComp's Avatar
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    5x5


    I want to start a 5x5 just wondering if anyone has a good routine they would be willing to share.

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    I assume for strength?

    I am new to this but here is my strength training routine I started which is based off a 5x5:

    Week 1

    Monday:

    cardio to warmup
    pushups to warmup before benchpress
    flat bench press 5x5
    squat 5x5
    deadlift 5x5
    dips(I have not really included these yet)

    Tuesday I do cardio and abs

    Wednesday:

    cardio to warmup
    bent over rows 5x5
    military press 5x5
    lat pull downs 5x5

    Thursday is same as Tuesday

    Friday same as Monday

    Week 2

    I do what I did the previous week but the Wednesday workout is done on Monday and Friday and the last weeks Monday and Friday workout is done on Wednesday.

    First set is done with a light weight to warmup then I add my weight from there. Usually 5 pounds per set. The goal is to do 5 reps and not lose form or speed during the lift.

    Now maybe this routine is needing improvement so any advice or constructive criticism is welcome.
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    I noticed on both of them workouts there are no arms, would it hurt to do arms on tuesdays and thursdays?
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    Quote Originally Posted by JComp View Post
    I noticed on both of them workouts there are no arms, would it hurt to do arms on tuesdays and thursdays?
    When training for strength your arms get a great enough workout....generally. If you are doing heavy enough weight and doing them correctly(intensity) then your biceps should get a great workout as is. Triceps get hit with dips and some bench press.

    Personally, I say add some extra biceps and triceps workouts if you want. I used to do extra curls and stuff all the time but since I have read and tried doing less due to how they get worked doing rows and other such exercises I found they actually do get a good workout.
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    Quote Originally Posted by JComp View Post
    I noticed on both of them workouts there are no arms, would it hurt to do arms on tuesdays and thursdays?
    Yes. 5x5 hits the body and CNS hard plus the biceps and triceps are heavily involved in the compound lifts that make up 5x5.
    M.Ed. Ex Phys
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    Alight, thanks for the help. Going to start on my 5x5 monday.
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    one of the famous 5x5 routines includes ONE iso for biceps and ONE iso for triceps IF YOU WANT and only on ur third workout day of each week.... ive been doing 5x5 for a month it really has helped
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    I've been through two cycles (load and deload) of the advanced 5x5 and there isn't any reason to add in an arms day, really.
    True story:

    I give a f**K!!
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    The thing with me is i want more arm size... and honestly 5x5 focuses more on back and chest
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