What's Your Experience Of 5x5 Training? - UK-Muscle Body Building Community

Jock · 04-11-2003, 06:54 PM

Sup fellas

Just wondering if any of you bros have used the 5x5 training routines and with what result.

If you could give a brief explanation of your excercises and your thoughts on your results.

Cheers, Jock

***Lorian*** · 04-11-2003, 08:17 PM

hi mate,

I personally like 5x5 training, actually started a new program with it this week

Exercise wise I just try and keep it to basic compound routines .. dumbell shoulder press, dumbell bench press, seated rows, dips etc.

I'd certainly recommend trying it for a few weeks .. it's very demanding on your nervous system so make sure your'e getting adequate post-workout nutrition to help your body recover!

L

BSF James · 19-11-2003, 10:59 PM

I cycle my training between powerlifting, strength training, bodybuilding and high reps + cardio. When I do Powerlifting almost all I do is 5 sets of 5 on bench, squat and deadlift. For gaining strength (and size if you're eating enough!) I think nothing beats it! I always put on a lot of size doing this kind of training, and my poundages shoot up. This type of training helps me grow better than any other kind (volume, HIT etc..). Think about it - if you can bench 100kg and you then train your chest to bench 120kg, your chest has to get bigger in order to do this. IMO its true that you have to lift big to get big! (by 'lift big' I mean what's comparitively heavy for you)

robin_3_16 · 19-11-2003, 11:15 PM

what is 5 by 5 training?
when you say only doing those 3 excercies is that once or twice a week?

***Lorian*** · 20-11-2003, 10:48 AM

Quote:

Originally posted by robin_3_16
what is 5 by 5 training?
when you say only doing those 3 excercies is that once or twice a week?

The goal of 5x5 is to try and complete 5 sets of 5 reps of a given exercise. When you can do this, put the weight up for your next workout. Repeat.

Its generally advised to stick to big compound movements for 5x5 training, bench press, squats etc

L

BSF James · 20-11-2003, 05:54 PM

Sorry I should have explained better. When I do that kind of training, I do bench on monday, deadlift on wednesday and squat on friday. I go so heavy (for me) that I can't not use a spotter (on bench and squat at least), but I dont do forced reps - I only count what I can do myself. Usually I'll only get 3 or 4 on the last set. Once I can get 5 I will up the weight in the next workout. Some people wait til they can do 6 or 7 on their last set and then up the weight.

Besides the three compound movements, I only do a very limited number of exercises. My powerlifting routine is:

Monday

Bench Press 5x5
Incline 3x12 (relatively light weight - more to stretch the muscle than anything else)
Flys 3 x 12
Front DB Raises superset with lateral raises 3 x 12
Tricep Pressdown 3 x 12

Wednesday
Deadlift 5 x5
Narrow Grip Pulldowns 3 x 12
Wide Grip Pulldowns 3 x 12
Barbell Curls 3 x 8

Friday
Squat 5 x 5
Leg Extensions 3 x 12
Leg Curls 3 x 12

The compound exercise usually takes me two thirds of the workout, because I leave quite large rest periods so I can lift max weight. The rest of the workouts I rattle off really quickly, bodybuilding style. This also makes for a nice change of pace and an extra shock to the muscle. I wasn't being literal when I said that the three powerlifts were almost all I do - it just feels that way. Heavy squats and deadlifts kill me! The 3 biggies are the bulk of the workout, the rest is just padding really, to further work the muscle.

robin_3_16 · 21-11-2003, 06:39 PM

so would yuou recommend on my bench and deadlift and squat i do this?
so do u do the same weight five times for sets of five?
then do not increase the weigth until the next week?
thanks guys i am thinking of doing this!
i normally do my max weight for 6 reps do you think i can do 2 sets of 6 reps i could 5 by 5 train at this same weight?
do you warm up beforehand still?
sorry for all the questions

BSF James · 25-11-2003, 10:28 PM

Quote:

sorry for all the questions

No problems Robin.

Quote:

Originally posted by robin_3_16
so would yuou recommend on my bench and deadlift and squat i do this?

I think that it would be a good idea to give it a try for a few weeks or months at least.

Quote:

so do u do the same weight five times for sets of five?
then do not increase the weigth until the next week?

The idea is that you set yourself a goal to perform 5 sets of 5 at a weight that you know you'll struggle to succeed at. So for instance I might decide to try 5 sets of 5 at 90 kg. I may be successful for the first four sets but then only make 3 on the final set. The next workout, I'll try again but perhaps make 4 on the last set. When I finally can do all 5 sets for 5 reps at 90kg then I have reached that goal. I then set a new goal of perhaps 92.5kg and repeat the process.

Quote:

thanks guys i am thinking of doing this!
i normally do my max weight for 6 reps do you think i can do 2 sets of 6 reps i could 5 by 5 train at this same weight?
do you warm up beforehand still?

Possibly, give it a try. Set it as your first goal and have a go. If you start struggling before at least the 4th set, then you probably need to go slightly lighter. If you complete all 5 sets of 5 reps then its too light!

The first workout of doing this with each exercise will always be a bit of an experimental session. Make sure you have a good spotter to shout you on and be ther in case the weight is too heavy. I'm lucky owning a gym, because I never have to worry about finding a spotter - there's plenty of people wanting to return the favour and shout back at me! ;)

BSF James · 25-11-2003, 10:31 PM

I would also recommend to warm up properly - its even more important than usual when you are lifting heavy like this. If your gym has a rower, do some of this (only lightly though so as not to prefatigue yourself) and some really good stretches. Do a few light sets of around 40% 1 rep max for 12-15 reps as well. This is just right to warm the muscle, but not pre fatigue it before the proper sets.

04-11-2003, 06:54 PM	#1 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,092	What's Your Experience Of 5x5 Training? Sup fellas Just wondering if any of you bros have used the 5x5 training routines and with what result. If you could give a brief explanation of your excercises and your thoughts on your results. Cheers, Jock

04-11-2003, 08:17 PM	#2 (permalink)
*Lorian* Administrator Join Date: Apr 2003 Location: Cheltenham Posts: 2,585 Blog Entries: 1	hi mate, I personally like 5x5 training, actually started a new program with it this week Exercise wise I just try and keep it to basic compound routines .. dumbell shoulder press, dumbell bench press, seated rows, dips etc. I'd certainly recommend trying it for a few weeks .. it's very demanding on your nervous system so make sure your'e getting adequate post-workout nutrition to help your body recover! L

19-11-2003, 10:59 PM	#3 (permalink)
BSF James UK-Muscle Sponsor Join Date: Sep 2003 Location: Telford Posts: 1,259	I cycle my training between powerlifting, strength training, bodybuilding and high reps + cardio. When I do Powerlifting almost all I do is 5 sets of 5 on bench, squat and deadlift. For gaining strength (and size if you're eating enough!) I think nothing beats it! I always put on a lot of size doing this kind of training, and my poundages shoot up. This type of training helps me grow better than any other kind (volume, HIT etc..). Think about it - if you can bench 100kg and you then train your chest to bench 120kg, your chest has to get bigger in order to do this. IMO its true that you have to lift big to get big! (by 'lift big' I mean what's comparitively heavy for you)

19-11-2003, 11:15 PM	#4 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	what is 5 by 5 training? when you say only doing those 3 excercies is that once or twice a week?

20-11-2003, 05:54 PM	#6 (permalink)
BSF James UK-Muscle Sponsor Join Date: Sep 2003 Location: Telford Posts: 1,259	Sorry I should have explained better. When I do that kind of training, I do bench on monday, deadlift on wednesday and squat on friday. I go so heavy (for me) that I can't not use a spotter (on bench and squat at least), but I dont do forced reps - I only count what I can do myself. Usually I'll only get 3 or 4 on the last set. Once I can get 5 I will up the weight in the next workout. Some people wait til they can do 6 or 7 on their last set and then up the weight. Besides the three compound movements, I only do a very limited number of exercises. My powerlifting routine is: Monday Bench Press 5x5 Incline 3x12 (relatively light weight - more to stretch the muscle than anything else) Flys 3 x 12 Front DB Raises superset with lateral raises 3 x 12 Tricep Pressdown 3 x 12 Wednesday Deadlift 5 x5 Narrow Grip Pulldowns 3 x 12 Wide Grip Pulldowns 3 x 12 Barbell Curls 3 x 8 Friday Squat 5 x 5 Leg Extensions 3 x 12 Leg Curls 3 x 12 The compound exercise usually takes me two thirds of the workout, because I leave quite large rest periods so I can lift max weight. The rest of the workouts I rattle off really quickly, bodybuilding style. This also makes for a nice change of pace and an extra shock to the muscle. I wasn't being literal when I said that the three powerlifts were almost all I do - it just feels that way. Heavy squats and deadlifts kill me! The 3 biggies are the bulk of the workout, the rest is just padding really, to further work the muscle.

21-11-2003, 06:39 PM	#7 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	so would yuou recommend on my bench and deadlift and squat i do this? so do u do the same weight five times for sets of five? then do not increase the weigth until the next week? thanks guys i am thinking of doing this! i normally do my max weight for 6 reps do you think i can do 2 sets of 6 reps i could 5 by 5 train at this same weight? do you warm up beforehand still? sorry for all the questions

25-11-2003, 10:31 PM	#9 (permalink)
BSF James UK-Muscle Sponsor Join Date: Sep 2003 Location: Telford Posts: 1,259	I would also recommend to warm up properly - its even more important than usual when you are lifting heavy like this. If your gym has a rower, do some of this (only lightly though so as not to prefatigue yourself) and some really good stretches. Do a few light sets of around 40% 1 rep max for 12-15 reps as well. This is just right to warm the muscle, but not pre fatigue it before the proper sets.