5X5, When to add weight?

[Wrestler12321]

When do you guys think is the best time to add weight when doing a 5X5 program? I used to add 5 pounds if i could do that weight for 5 sets of 5 reps each, but i've read an article that recommend adding another set until you get go 10 sets of 5 reps of that weight and then adding 5 pounds.

[marcrosoft]

I thought the 5x5 program was based on a very strict percentage weight increase.

[TrainSmarter]

Originally Posted by Wrestler12321

When do you guys think is the best time to add weight when doing a 5X5 program? I used to add 5 pounds if i could do that weight for 5 sets of 5 reps each, but i've read an article that recommend adding another set until you get go 10 sets of 5 reps of that weight and then adding 5 pounds.

The Progression:


So it's pretty obvious what's going on in this example is weekly increases of 2.5% of your top set of 5 on Monday. So you do 100lbs for 5 on your top set on Monday. Then on Friday you do a triple with 2.5% more, or 102.5. The next Monday you come back and do 102.5 for your heavy set of 5, that Friday the triple is 105 and so on. For the non-squat Wednesday lifts you just increase by the percentage week to week.



Of course you start with a good margin to give yourself a run so you have to back into the initial weeks' weights. That means using some math. Put your current 5 rep maxes at week 4, figure out what 2.5% of the number is and go back and put that for week 3, do that back until you get to week 1. The Friday triple is always the next week's Monday set of 5. Pretty easy.*

http://www.geocities.com/elitemadcow...tm#Progression

[Drek]

Change it up. Use the same weight but do a 3X8.
Then up the weight and move back to a 5X5.

[Jneves]

there are endless weighs to progress.

three simple principles:

-use more weight
-do more total reps
-do the same amount of reps/weight in less time

[TJ2000]

Every week, or atleast every other week. I do it by 2.5lbs because some exercises I just can't, for some reason, add 5lbs or more. Some though I can add more then that, like 10lb increases (deadlifts) but some like curls, bench, leg press, I always seem to stay the same weight longer then I would with back exercises like deads and rows.

[barrett30]

For my 5x5 I will only add more weight once I can finish all 5 sets. After I can finish I will typically hold that weight for one or two more chest days and try and kick out 6 reps in the first and second set. If I can finish that I will add 5-10lbs based on how easily I was able to finish all sets. I agree with what someone said earlier though, try doing a few days of 3x8 first. Give your body a little shock before you continue the 5x5 route again.