5X5 or not

[atoybbacs]

I went on vacation and I haven't lifted in 9 days other than some pushups and some high rep dumbell total body exercises. I wanted to start 5x5. I think I should wait a couple weeks to get back into the swing of things and then start the 5X5. My question is should I start 5X5 now or give my body time to adjust back to lifting. I want to hear your opinion.

[Dave76]

There are a lot of 5X5 programs. My answer would depend on which one you're going to do.

If it's madcow's intermediate 5X5, there's a 4 week ramp up period anyway. I'd just start the program.

For most other versions of the 5X5, I'd start the program but start it with really light weights. Use the first couple of weeks to ramp up to your maxes.

That's what I do anytime I take a week off for any reason. I seldom make a major program change but, when I do, I usually schedule the change after a week off.

[atoybbacs]

This is what I'm thinking about trying. I'm new to the 5x5. http://www.bodybuilding.com/fun/mahler93.htm

[Stenn]

Have a test day at the gym. Try out your major lifts just to see where you are after your time off. Plug the resulting numbers into your 5x5 program and get busy.

[ironwill2008]

I'd echo Dave76's suggestion of easing -in. 5x5's can be pretty tough, especially on an old guy like me! Ultimately, though, you know your own body, and it's limits, better than anyone else. Personally, every winter, I switch to a 5x5, for about 8 weeks. At my age, I've found that's about as long as I can take!

[Braindrop]

I switched from doing 3x10 to 5x5 about a month ago, and am seeing better strength gains now. I'm not doing any specific program, just changing the number of sets/reps. I'll keep with it until it stops working for me, then I'll try something else. If I couldn't vary my split from time to time I think I'd go insane :)

[Dave76]

I'm new to the 5x5.

I may be about to tell you more about the 5X5 than you really care to hear. Feel free to ignore me...

The "5X5" is really a set of training protocols and procedures. A 5X5 program is written around those protocols which is why there is an infinite number of 5X5 programs.

The 5X5 principles are normally used by athletes and power lifters with the goal of increasing strength. Sure, you can gain size on a 5X5, but the primary goal is a strength increase. An athlete will be interested in developing the strength required for their sport. In the case of a power lifter, they're trying to get stronger for the sake of getting stronger. Since the bench press, deadlift, and squat are the competitive exercises in a PL meet, many 5X5 programs are designed to improve those lifts.

A common misconception is that a 5X5 program means 5 sets of 5 reps for all exercises. That's not correct. The 5X5 set/rep scheme is normally used for the major compound lifts and, even then, not every time the lift is done. For the assistance exercises it's common to use 3X8 or some other set/rep scheme. An "assistance exercise" is any exercise that's not one of the major compound lifts but is used to improve performance on the major compound lifts. All isolation exercises would be considered assistance.

One of the most common novice protocols is to back off of a maximum lift and run back up to it, hopefully exceeding your prior max when you get there. It's called a "reset". That's why I made my original suggestion to you.

Sorry for the short novel here. You said you were new to the 5X5 and I thought I'd give you a little insight. It may not even help you meet your goals and I'd think you're better off know that ahead of time. Most (if not all) advanced bodybuilders don't come anywhere near a 5X5.

[ServoScanMan]

I would go ahead and start now. It will take a week to get all your weights close anyway. Be prepared for those in the gym that don't know what you are doing. I am on a 5X5 now and guys are constantly telling me to do more reps. :) Be sure to keep a log of all your workouts.

[atoybbacs]

Thanks for the replys. I hit the weights today and body is telling me to wait. Dave76 you didn't tell me more than I wanted hear. You told me what I needed to here. Thanks

[FitIron]

I may be about to tell you more about the 5X5 than you really care to hear. Feel free to ignore me...

The "5X5" is really a set of training protocols and procedures. A 5X5 program is written around those protocols which is why there is an infinite number of 5X5 programs.

The 5X5 principles are normally used by athletes and power lifters with the goal of increasing strength. Sure, you can gain size on a 5X5, but the primary goal is a strength increase. An athlete will be interested in developing the strength required for their sport. In the case of a power lifter, they're trying to get stronger for the sake of getting stronger. Since the bench press, deadlift, and squat are the competitive exercises in a PL meet, many 5X5 programs are designed to improve those lifts.

A common misconception is that a 5X5 program means 5 sets of 5 reps for all exercises. That's not correct. The 5X5 set/rep scheme is normally used for the major compound lifts and, even then, not every time the lift is done. For the assistance exercises it's common to use 3X8 or some other set/rep scheme. An "assistance exercise" is any exercise that's not one of the major compound lifts but is used to improve performance on the major compound lifts. All isolation exercises would be considered assistance.

One of the most common novice protocols is to back off of a maximum lift and run back up to it, hopefully exceeding your prior max when you get there. It's called a "reset". That's why I made my original suggestion to you.

Sorry for the short novel here. You said you were new to the 5X5 and I thought I'd give you a little insight. It may not even help you meet your goals and I'd think you're better off know that ahead of time. Most (if not all) advanced bodybuilders don't come anywhere near a 5X5.

I totally agree with your last sentence.

If a person is interested in actual bodybuilding, and want to step on a stage a 5X5 routine will not get you there. From a bodybuilding perspective I see no benefit.

However, if a person is interested in simply working out and getting themselves into some type of reasonable shape, it might have merit.
It totally depends on what your goals are.....