Pro's and Con's of the 5x5 routine

[KC101]

Thinking of using it. Thoughts?

[DaDeadLift]

Thinking of using it. Thoughts?

Pros:
Strength goes through roof imo, muscle growth goes up too. I was stuck using just 3 x 10 usually for exercises, since I switched to 5x5 my strength has really shot up in addition to good muscle growth. If you've never tried it definitely try it for a few weeks, it really helped me get solid base of muscle/strength.

[KC101]

any cons

[marelic]

cons
- size gains are minimal
pros
-get stronger

i'll prob get flammed for this.

[partsbook]

It helps my confidence to be able to crank out 5 sets of 5 reps at a heavier weight than traditional 3x10. My deadlifts are def getting stronger with the 5x5.

[wick]

cons
- size gains are minimal


i'll prob get flammed for this.

My size gains have been amazing imo considering I've only been on it for 11 weeks. Start 94kg.. I'm now 108kg+ with a bit of fat gain, but nothing drastic.

[wick]

Thinking of using it. Thoughts?

Use it. Check out my log if you want to see someone who's made solid progress in 11 weeks

[DaDeadLift]

any cons

I would think the cons would be less "endurance". You will probably be using more weight but you won't be able to do as many reps. Not totally sure if this is actually true but unless you have a reason for more muscular endurance I would go with 5x5 for strength/size gains. I personally do 5x5 for certain exercises then mix it up and do 3x10 for others. Honestly the best thing is just to try it yourself and see if you like it. After a couple of sessions of trying it I was hooked(maybe cause I was lifting more weight than normal lol).

anyways good luck in whatever you decide to choose

[44jt44]

First off, I'd be inclined to say that if your strength increases than most likely so will your size.

5x5 is an effective way to change up your routine. The biggest con I've had with 5x5 is I injured my chest (could be a result of heavier weights... maybe my form got sloppy i'm not really sure but its been two months since I've done a chest work out and still I feel pain in it). But all around using 5x5 I've noticed strength increases as well as size.

[arto-tech]

pros:
-get best strength increase
-you can get endurance too because 5x5=25 reps
-look boss with high weight
cons
-dont get bigger as fight as people doing high reps

[JOSEF RAKICH]

Pros: Gain alot of strength.

Cons: Not much muscle gain.

Its more strength based rather than hypertrophy, but you will still experience some muscle gains none the less.

[Ironlife]

Pros:

* strength gains are maximal
* Tendons, connective tissue, ligaments are thickened.
* Joints become accustomed to heavy work load
* Increase in your overall power, speed.
* Lifts go up quite readily
* Bodyweight can also increase for beginners (more so)
* Recruits many more fast twitch fibers.
* Wrists, ankles can become stronger and thicker.
* Stimulate appetite.

Cons:

* Not high enough reps for optimal hypertrophy.
* Not getting full use of variety of energy systems
* Can be very taxing on the CNS
* Done too frequently can induce over reaching
* Injuries can become prevelant, if form isnt there.
* Might need spotters on some lifts when going for max numbers.
* Rest periods are longer and become essential almost.

[SL1D3R]

It's a good program. I like it. I've been at it for 2 weeks and I think my max has gone up 10lbs already.

If you don't like it, just tweak it a little. Inbetween sets, do 10 hand clap pushups and at the end do a max rep finisher with your warm up weight. Stuff like that.

[TheBroBrah]

It's a good program. I like it. I've been at it for 2 weeks and I think my max has gone up 10lbs already.

If you don't like it, just tweak it a little. Inbetween sets, do 10 hand clap pushups and at the end do a max rep finisher with your warm up weight. Stuff like that.

urdoingitwrong.jpg


Your not supposed to hit your first PR till week 4/5. It's called systematic overload.

[snoack]

I ran a 12 week cycle last fall and got excellent results, even though I didn't do the 1 rep max piece. Strength gains were better then I had hoped for, especially in squats and deadlifts.

The con, as somebody has already pointed out, is that its a short run cycle (usually 8-12 weeks), so you'll need a training idea for afterwards. This is what led me to 5/3/1.

[Pepsi88]

im thinking of doing this. my progress has stopped and i want mix things up.

how did everyone go about doing the 5x5? full body 3 times oer week?

or upper lower split so you hit muscle twice per week?

[dobson.chris]

5X5 is one of the best routines i've come across . Here are some of the pros and cons

PROS:

1)You will gain strength AND mass no matter how experiences you are.
2)Simple THE best program for beginners if you couple it with a good mass gainer and diet.
3)Barely 30-45 mins spent in the gym only3 days a week
4)Since you're doing core lifts , your stabilizer muscles will also grow.

CONS:
1)Lack of equipment in the gym to do squats and bench presses pretty much every workout.
2)You may not recover well enoughtto do squats every workout.
3)The need for a spotter to do heavy bench press and squats.
4)The need to consume a lot of calories to keep up your strength.

[jacketfan]

i dont think its enough work for decent muscle gain either.

[KC101]

thanks for all the comments. as mentioned 5x5 is only a 12 week routine. what do i transistion to after that?

[Krique]

thanks for all the comments. as mentioned 5x5 is only a 12 week routine. what do i transistion to after that?

Switch back and forth from 5x5 and 3x10.

[wick]

thanks for all the comments. as mentioned 5x5 is only a 12 week routine. what do i transistion to after that?

It's not a 12 week program. You use it until it stops working. I'm on my 11th week and I'm still making excellent progress.

[wick]

It's not a 12 week program. You use it until it stops working. I'm on my 11th week and I'm still making excellent progress.

And when I say when it stops working, that's not to mean your first stall you change programs. I mean, after about 3 failed attempts to get all reps out at that weight, you reset and work your way back up to where you stalled previously. You should be able to break through and keep making progress. The program stops working after you've done that a few times but are unable to break through that barrier. This is assuming of course your diet, rest and form etc are perfect. I think I should be able to get at least 6 months out of this program.

[Phil2009]

pros:
-get best strength increase
-you can get endurance too because 5x5=25 reps
-look boss with high weight
cons
-dont get bigger as fight as people doing high reps

That's not how endurance works buddy.