warren_b

hey guys i read that doing 5x5 are good for building strength and mass but i just thought they were for strength any one help if so what is best sets and reps to go for to build mass on a bulk? cheers guys

big

5x5 will put plenty of strength AND size onto you if done correctly (i.e. NO sets are done to failure).

It is one of the most tried and tested methods which actually works and is FAR superior to the standard bodybuilding "blast each bodypart until you can barely stand up" approach.

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ALake

Is there that much difference to doing a 2x8-12 from a 5x5?, if you train them they will grow yes?

warren_b

thanks guys , i used 5x5 today and i was happy with my training i done all sets with a weight i usually collaps with by 7 on 3x10's so im glad i can keep it going

thanks again warren

big

In essense you are correct. It really matters very little the actual set/rep range (1x20, 5x5, 2x10, 4x6 etc etc) you are doing so long as you are gaining.

Fred bases his workouts around 1x20. He works hard at increasing the weight every week. When he stalls he changes things up a bit for a while, but always comes back to the same 1x20 routine eventually. His diet is good. Over a 2 year period he doubles the weight he can lift. He WILL be bigger and he WILL be stronger.

Barny bases his workouts around 5x5. Like Fred he increases the weight every session and changes things up a bit when he stalls but always comes back to the 5x5. His diet is good too. He also doubles the weight he can lift over a 2 year period. Just like Fred he WILL be bigger and he WILL be stronger.

Sets and reps are down to personal preference. As long as you weight the intensity and volume to YOUR OWN PERSONAL ABILITIES, you WILL be successful.

As far as the tiny differences between 5x5 and 2x8-12, those who respond better to volume will probably want to lean towards 5x5 (no sets done to failure), whereas those who respond better to intensity (in the non-traditional sense) will want to lean towards fewer sets done closer to failure (e.g 2x8-12). Assuming the intensity is weighted correctly, both are set/rep templates that will work for most people.

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TomKend

Morning.
I did 5x5 last year (with the larger compound movements)... would then do a 2nd exercise with 3x 12 reps (with the isoloated movements).
It was great for the strength gains, and added mass also, improved significantly over the 5-6weeks that I did this training for.

Have been cycling my training over the year from the general 3 working sets for 10-12 rep range, to 3-4working sets of 8-10 reps. Have notice more stength gains on 5x5. But I'm now lifting the weight I lifted last year on 5x5 training for the Working sets of 10reps!

I'm only keeping this reply simple, as I don't want to go into the science of Muscular strength continuum.

Many thanks
Tom K
All done bye bye

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warren_b

when you guys say 5x5 non till failure, how will i know when to raise the weight

before i would do 4x8 on last set i mite only get 5 but when i could get 8 on all four sets i would up the weight if i dont do them till failure when would i raise it? cheers guys

big

You raise the weight every session.

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warren_b

oh rite , i do my bech press with dumbells that go up in 2kgim on 28kg so next tme i do 30 then 32 etc what happens if i just cant get the ext weight lifted ? lol i it will happen i know what im like lol

big

If you can't get it on the first or 2nd weeks then you've picked a weight that's too heavy.

If it gets to (for example) week 4 and you miss it, try again the following week in case it was a bad workout. If you subsequently miss the weight, it means you probably need a deload and a bit of a change.

If you are persistently not hitting the required reps/sets then it's highly likely you are either overtraining or under-eating... or both.

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warren_b

great advice mate i will take note, and hopefully get some serious increase in mass happening thanks again

Bulldozer

Excellent advice as always from BIG

When using a barbell for exercises i think its a smart move to get some fractional plates. Most gym plates only go down to 1 1/4 kg, so thats a 2 1/2 kg rise (plate each side) for each session.

IMO 2 1/2 kg is far too much an increase to keep up week in, week out. So i brought some small plates. 1/2kg plates and 1/4 kg plates.

I can now increase weekly by 1kg for squats/ deads and half kilo for smaller exercises.

Some of my pals used to laugh at my 1kg increments a week, saying "whats the point" , nearly a year later and i can deadlift 205kgs for 3x6 , they dont take the **** no more!!

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fits

i was using the 3x3 method for a while and i definately notice size gains with that even thoguht its predomnantely a "strength" building routine.

I was just doing Bench press, dead lift, OHP, squat. 5x per week for a bit then dropped to 3 xper week.

How would you split your routine when doing 5x5?

Stanco

Big, if you're not getting the strength gains week by week, is the sole culprit bad diet?

big

I would split it somewhat like I have done in the dual factor link in my sig

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