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5 x 5's?

P

prestigealaska

New member
Anybody else getting, or ever gotten, great results from using a "5 x 5" regimen?

For anyone new to this it's typically every muscle, every exercise, 5 reps, 5 sets, ideally as heavy as you can go for 5 reps...
 
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I'm jk man. Well there is a thread actually quite a few. But seriously it is a good method but I prefer volume training.

KRAZIEONE - for all your DIO LABS needs....
 
prestigealaska said:
Why did you stop?


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Click to expand...

Because I am doing more volume at the moment to get shredded! But if I want that quick mass I definitely do it. You got it switch it up is all! For the most part I'm always trying to keep my size because the wife likes bulk. I do too but I also love being shredded lol
 
Can't go wrong with a routine the comprises of Compound lifts. Fasted way to just add overall size period. And strength will most certainly climb as well.
 
krazieone56 said:
I'm jk man. Well there is a thread actually quite a few. But seriously it is a good method but I prefer volume training.

KRAZIEONE - for all your DIO LABS needs....
Click to expand...

Totally fucking right bro, volume training is so much better, i like doing high sets and high reps working for that great burning pump. Pushing fresh blood through the muscles
 
bigdog6693 said:
Explain bro how doing only 5x5 will help you put on good overall size??
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It's what has worked best for me. I don't plan to do competitions, I don't need to isolate each muscle. I get way more of an asskicking each workout doing 3 different compound exercises, 5 sets, low-med reps, followed by some assistance exercises like dips, shrugs, overhead press, front squats etc. There isn't one way to train, I'm sure we all know this. Just take a look at Powerlifters like Dan Green or Eric Liliebridge, these guys mainly focus on the same exercises and are fucking massive. They might not be Mr O conditioning, but you can't deny they're fucking huge.

Again, it's what has worked for me, unfortunatly I work in the oilfield, away from home lots, so besides the 14 hours of labour during the day, I gotta find a way to cram a solid workout in about an hour. This definitely does the trick.
 
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It's not all about the pump. 5x5 work great for size. This is after all about progressive resistance. I see people complain all the time about not getting bigger. Yet they continue to lift the same weights as last year. If you want to grow you gotta push and pull more weight than last month. It's really crazy how people get so wrapped up in the pump.
 
Narko514 said:
It's what has worked best for me. I don't plan to do competitions, I don't need to isolate each muscle. I get way more of an asskicking each workout doing 3 different compound exercises, 5 sets, low-med reps, followed by some assistance exercises like dips, shrugs, overhead press, front squats etc. There isn't one way to train, I'm sure we all know this. Just take a look at Powerlifters like Dan Green or Eric Liliebridge, these guys mainly focus on the same exercises and are fucking massive. They might not be Mr O conditioning, but you can't deny they're fucking huge.

Again, it's what has worked for me, unfortunatly I work in the oilfield, away from home lots, so besides the 14 hours of labour during the day, I gotta find a way to cram a solid workout in about an hour. This definitely does the trick.
Click to expand...

Bro i got u, totally understand about what works for some may not work for others.
 
saleen556 said:
It's not all about the pump. 5x5 work great for size. This is after all about progressive resistance. I see people complain all the time about not getting bigger. Yet they continue to lift the same weights as last year. If you want to grow you gotta push and pull more weight than last month. It's really crazy how people get so wrapped up in the pump.
Click to expand...

Do u get y people r wrapped up in the pump? That pump or burning feeling u get is wat u honestly want, because ur pushing how should i say if fresh blood into ur muscles causeing them to heal alot faster because of the fresh blood. Yea its not always abou the pump to some people, im not arguing with u there. Like Narko said it depends on wat ur goal is and wat u r lifting for. Of course if ur a powerlifter u could careless abiut th pump cause ur working for strength. And to get that pumo u have to do way more then 4-6 reps. So yea ur right to a pont its not all about the pump, but imo i work for that pump cause after a set i like to get up and look in the mirror and see my muscles pumped up and full, and if ur not getting thar pump ur not going to see that, like arnold said in pumping iron, the pump is like a feeling of cumming lol
 
bigdog6693 said:
Do u get y people r wrapped up in the pump? That pump or burning feeling u get is wat u honestly want, because ur pushing how should i say if fresh blood into ur muscles causeing them to heal alot faster because of the fresh blood. Yea its not always abou the pump to some people, im not arguing with u there. Like Narko said it depends on wat ur goal is and wat u r lifting for. Of course if ur a powerlifter u could careless abiut th pump cause ur working for strength. And to get that pumo u have to do way more then 4-6 reps. So yea ur right to a pont its not all about the pump, but imo i work for that pump cause after a set i like to get up and look in the mirror and see my muscles pumped up and full, and if ur not getting thar pump ur not going to see that, like arnold said in pumping iron, the pump is like a feeling of cumming lol
Click to expand...

Do you do the same number of reps for your compound movements as you do with your isolations? Also, what rep range do you usually aim for?
 
The only time I actually aim for a pump is doing arms. Lighter weight, and just go for reps until they collapse, rest a minute and repeat. Seen a dude at the gym the other day incline curling 95s for ~ 4 shitty reps, just waiting to see him tear a bicep or something. Arms are probably the easiest group to get a real nice pump.
 
Pretty much every workout theory works, its just applying them properly and then switching shit up when the time comes so you keep your body guessing. But 5x5 is very highly spoken of, and there's a good reason for it. I just never understood why some people ONLY believe in 5x5. You can change it up and even do 7x7 or something, rather than just increasing weight for progressive overload. Some people act like its the only method to add mass.

The only time I see people fail with respected workout theories is because they aren't doing it right. Obviously if someone isn't improving, they're doing something wrong.

Also, when people discuss how a certain # of sets = whatever goal, I hope you all realize how horribly oversimplified it is. It isn't the # of reps and sets that dictates if its for strength, hypertrophy, etc. Its the total time under tension (TTUT). 2 reps can cause a pump if you spend 30 seconds on each rep. See what I did there?

I just had to point that out. It REALLY drives me crazy when people act like a certain number of reps is the holy grail and end all/be all of certain workout goals.
 
25 reps of any of the big 3 lifts sounds like pretty good volume. I think I read somewhere that the selling point to this method is you get the best of two worlds...strength train and volume. Best results will be found with those gifted with an abundance of the fast twitch muscle fibers. I am not one of those. IMO everyone can benefit with this for a season, then go to traditional 8-12 rep range. Size on pump mostly contingent of diet for me.

Micro loading the lifts is key.
 
Great discussion! Glad I started this. I'm also in the oil fields, on the North Slope, and it was the limited time I have to train that first led me to using 5 x 5, but then I started realizing incredible strength gains and mass. I'm a big fan. Thanks for all the feedback brothers!


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genomex said:
Pretty much every workout theory works, its just applying them properly and then switching shit up when the time comes so you keep your body guessing. But 5x5 is very highly spoken of, and there's a good reason for it. I just never understood why some people ONLY believe in 5x5. You can change it up and even do 7x7 or something, rather than just increasing weight for progressive overload. Some people act like its the only method to add mass.

The only time I see people fail with respected workout theories is because they aren't doing it right. Obviously if someone isn't improving, they're doing something wrong.

Also, when people discuss how a certain # of sets = whatever goal, I hope you all realize how horribly oversimplified it is. It isn't the # of reps and sets that dictates if its for strength, hypertrophy, etc. Its the total time under tension (TTUT). 2 reps can cause a pump if you spend 30 seconds on each rep. See what I did there?

I just had to point that out. It REALLY drives me crazy when people act like a certain number of reps is the holy grail and end all/be all of certain workout goals.
Click to expand...

Yes, totally agree. I don't actually follow the 5x5. But I use the workout as a foundation, sets, reps, weight on the bar will always vary.
 
The 5x5 (starting strength) is a good beginners program and one that can be utilized even into intermediate levels. Once plateau's are reached you'll have to research and get creative on accomplishing your STRENGTH goals. Note the term strength b/c these are strength based programs that look to simply allow the user to increase the amount o weight he/she can do for a COMPOUND exercise, while also adapting the central nervous system to respond appropriately by handling heavy weight and getting each and every motor neuron to fire at the right times to move the near maximal weight.
 
prestigealaska said:
Thanks EER!


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Hey no problem brother. I prefer strength training 8-9 months out of the yr. I prefer compound moves like the Over head press, weighed chins/pull-ups, bent over barbell row or DB, Incline or decline bench (flat is over rated) and Squats (front is my favorite) either conventional or strict Romanian Deads.
I usually add one pump set post strength work, but it's optional depending on goals and honestly may hinder strength goals.
Only accessory work you have to do is REAR Delts (keeps shoulder healthy), some Ab's unless u r like me and don't wear a belt and maybe some minor cable work...oh and calves if u r like me and was born without good genetics there.
 
Yes I've been doing pump work post strength lifts for a while. I prefer a machine so I can go to failure without a spotter as I usually train alone. I recommend either One set to failure of a weight about 65% of max or 2 sets of 12-15 reps staying many, many reps away from failure.
 
EER said:
Yes I've been doing pump work post strength lifts for a while. I prefer a machine so I can go to failure without a spotter as I usually train alone. I recommend either One set to failure of a weight about 65% of max or 2 sets of 12-15 reps staying many, many reps away from failure.
Click to expand...

I did 2 sets to failure, one at 60% and one at 40%, after strength lifts...


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bigdog6693 said:
Do u get y people r wrapped up in the pump? That pump or burning feeling u get is wat u honestly want, because ur pushing how should i say if fresh blood into ur muscles causeing them to heal alot faster because of the fresh blood. Yea its not always abou the pump to some people, im not arguing with u there. Like Narko said it depends on wat ur goal is and wat u r lifting for. Of course if ur a powerlifter u could careless abiut th pump cause ur working for strength. And to get that pumo u have to do way more then 4-6 reps. So yea ur right to a pont its not all about the pump, but imo i work for that pump cause after a set i like to get up and look in the mirror and see my muscles pumped up and full, and if ur not getting thar pump ur not going to see that, like arnold said in pumping iron, the pump is like a feeling of cumming lol
Click to expand...

I agree with you about getting all the blood into the muscle for growth. What I was getting at is it important to get strong on the basic exercises. This translates to using more weight on isolation exercises. As most will agree your going to have a larger chest/shoulders/triceps when you can bench 315 for 5x5 verses only 225. It's not just the bench that is stronger you can do more on machines,dumbbell flyes and presses.
 
5x5 for strength 10x10 for muscle growth has worked for me I usually rotate every 12 weeks and my 5x5 goes main lift first then 3 exercises 3x10-15 to pump blood in the tissue my 10x10 is followed by 1 exercise 3 sets 10-15
 
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