Is 5x5 enough to build muscle?

[Yoidiot]

Doing 5x5 at the moment:

5x5 bench
5x5 OHP
5x5 Row
5x5 squat
(And 3x8 dips)

I used the strength 5x5 app to start off with, but it doesn’t feel like it’s enough listing to build any muscle.

Granted I am a newbie, how have your guys found 5x5 for building muscle?

(Also I’m in a cut at the moment so want to plan ahead before I bulk)

[RumbledFeathers]

youre not going to look good but it will help build the biggest muscles in your body and is a good starting point I guess. Its the easiest way to build the most muscle mass.

[superman704]

Yeah it's enough

[idance4creatine]

Lacking posterior chain work (hip hinge) and not enough upper back pulling / too much pushing

[hardyboysare]

They work, I have done Stronglifts and Starting Strength and both are generally good and I gained muscle on both.

As a beginner it is advised to keep to main lifts as these will progressively overload the whole body, once you get to stage where you can no longer increase weight then you can look at throwing in more volume.

As for your program I would just stick with Starting Strength or Stronglifts

[Farley1324]

Doing 5x5 at the moment:

5x5 bench
5x5 OHP
5x5 Row
5x5 squat
(And 3x8 dips)

I used the strength 5x5 app to start off with, but it doesn’t feel like it’s enough listing to build any muscle.

Granted I am a newbie, how have your guys found 5x5 for building muscle?

(Also I’m in a cut at the moment so want to plan ahead before I bulk)

Probably better to follow an actual, existing routine.

Where is your hip hinge? Vertical pull?

[Fieldofscreams]

After three years I came to the conclusion that the big compound lifts with the focus being progressive overload the most effective at building strength and muscle, for me.

90% of my lifting are these movements. And my set and rep range is usually 5x5-8.
Squat
Deadlift
OHP
Bent over barbell row
Bench press
Weighted pull ups
Weighted chest dips

I very rarely if ever do isolation movements, they seemed to be a waste of time for me.

[sooby]

why wouldn't it be? but as Farley said better to follow an existing routine.

[Millz12323]

Worked for me... Follow a real program though

[Petey1832]

Doing 5x5 at the moment:

5x5 bench
5x5 OHP
5x5 Row
5x5 squat
(And 3x8 dips)

I used the strength 5x5 app to start off with, but it doesn’t feel like it’s enough listing to build any muscle.

Granted I am a newbie, how have your guys found 5x5 for building muscle?

(Also I’m in a cut at the moment so want to plan ahead before I bulk)

I would agree with most everyone else's replies. Doing 5x5 or an actual program that utilizes sets within the 2-6 rep range leads to strength development and muscle development. Focusing on the main compound lifts: bench, squat, deadlift, overhead press, and some other compound assistance exercises provide the most benefit for your time. They stress the most amount of muscle and provide a greater hormonal response - those hormones being testosterone and growth hormone, both of which are very important for muscle growth, strength, and fat loss. Personally, I have gained the most muscle and strength (obviously) when I started focusing on the compound lifts with a rep range of 2-6 and 3-5 sets. Not only that but I was able to cut down on the time I spent in the gym (also a bonus, especially being a grad school student).

Starting Strength and Stronglifts as others have mentioned are great places to start.

[fingerguy]

If you are shooting for strength then yes 5x5 will work. If you are looking to be a bodybuilder then you need to do at least 3x8-12 or 5x8-12.

[SuffolkPunch]

If you are shooting for strength then yes 5x5 will work. If you are looking to be a bodybuilder then you need to do at least 3x8-12 or 5x8-12.

Common misconception

A wide variety of rep ranges will work for muscle gain. It actually depends more on the exercise. 5 rep squats and deads work well - and possibly bench too but you wouldn't do 5 rep lateral raises for example.

[fingerguy]

Common misconception

A wide variety of rep ranges will work for muscle gain. It actually depends more on the exercise. 5 rep squats and deads work well - and possibly bench too but you wouldn't do 5 rep lateral raises for example.

Name one "professional" bodybuilder that has gotten where he is with 5x5.

[Farley1324]

Name one "professional" bodybuilder that has gotten where he is with 5x5.

Give us a list of all professional bodybuilders and their entire life's training history, and we'd be happy to point it out.

Of course, for this to even be relevant, we'll have to assume that OP is on illegal drugs. Lots of them.

[fingerguy]

Give us a list of all professional bodybuilders and their entire life's training history, and we'd be happy to point it out.

Of course, for this to even be relevant, we'll have to assume that OP is on illegal drugs. Lots of them.

So in short you can't list one. Exactly my point. It's common practice for hypertrophy it's at least 8 to 12 reps and some go past that for instance Kaie Green. Also so sick of the drugs argument. Drugs can only help you so much, you need to work too.

[sooby]

Name one "professional" bodybuilder that has gotten where he is with 5x5.

brb if I hit 7 reps instead, the magical fountain of creatine disappears and the tour is over for all of us, we only gain all strength and zero tone to our muscles

[OldFartTom]

Give us a list of all professional bodybuilders and their entire life's training history, and we'd be happy to point it out.

Of course, for this to even be relevant, we'll have to assume that OP is on illegal drugs. Lots of them.

https://en.m.wikipedia.org/wiki/Arnold_Schwarzenegger
https://en.m.wikipedia.org/wiki/Franco_Columbu
https://www.elitefts.com/education/h...ng-bill-starr/

[fingerguy]

brb if I hit 7 reps instead, the magical fountain of creatine disappears and the tour is over for all of us, we only gain all strength and zero tone to our muscles

And if I fart less than two feet from an open candle would that make the fireball that much larger? Lets cut out the nip-picking.

[fingerguy]

https://en.m.wikipedia.org/wiki/Arnold_Schwarzenegger
https://en.m.wikipedia.org/wiki/Franco_Columbu
https://www.elitefts.com/education/h...ng-bill-starr/

I had to look up Bill Starr and seems like he is more about Olympic Weightlifting which I respect but it's not bodybuilding. Bodybuilding isn't about how strong you are, it's about how you look. It doesn't matter if you are doing xyzlbs or abclbs, as long as what you are doing gets you the size you want. Now Olympic lifters and strong man and etc gain size but their focus is strength and for that the numbers will be low for reps and rests high. But for hypertrophy it's 8-plus reps for at least 3-sets (can do more), PERIOD!

[Farley1324]

So in short you can't list one. Exactly my point. It's common practice for hypertrophy it's at least 8 to 12 reps and some go past that for instance Kaie Green. Also so sick of the drugs argument. Drugs can only help you so much, you need to work too.

I can't list one who didn't use 5x5 at any point during their training, either.

If you're sick of the drugs argument quit ****ing talking about the elite pros who are walking chemistry experiments

[Farley1324]

https://en.m.wikipedia.org/wiki/Arnold_Schwarzenegger
https://en.m.wikipedia.org/wiki/Franco_Columbu
https://www.elitefts.com/education/h...ng-bill-starr/

Yes, we know that Arnold was a powerlifter very early in his career, and of course powerlifters exclusively train at 8 or more reps per set...

[fingerguy]

I can't list one who didn't use 5x5 at any point during their training, either.

If you're sick of the drugs argument quit ****ing talking about the elite pros who are walking chemistry experiments

Someone has some anger issues.

[fingerguy]

https://www.t-nation.com/training/bo...fting-deadlift

Most powerlifters will train with anywhere from 1-8 reps, but when training specifically for strength, the general rep range is 3-5. Bodybuilders and people who want to add muscle to their backs usually stick to doing 8-12 deadlifts and sometimes more.Nov 30, 2015

[Plateauplower]

I had to look up Bill Starr and seems like he is more about Olympic Weightlifting which I respect but it's not bodybuilding. Bodybuilding isn't about how strong you are, it's about how you look. It doesn't matter if you are doing xyzlbs or abclbs, as long as what you are doing gets you the size you want. Now Olympic lifters and strong man and etc gain size but their focus is strength and for that the numbers will be low for reps and rests high. But for hypertrophy it's 8-plus reps for at least 3-sets (can do more), PERIOD!

Always some Avi-less fuk tard to the rescue. While I train in a variety of rep ranges, getting big as a natty means getting strong. It doesn't matter that much if its 5 or 8 rep sets. As mentioned different exercises lend themselves well to different rep ranges. Don't pretend to know what the fuk you are talking about and then follow up with a comment "I had to look up Bill Starr" herp derp LMAO GTFO.

[Farley1324]

Always some Avi-less fuk tard to the rescue. While I train in a variety of rep ranges, getting big as a natty means getting strong. It doesn't matter that much if its 5 or 8 rep sets. As mentioned different exercises lend themselves well to different rep ranges. Don't pretend to know what the fuk you are talking about and then follow up with a comment "I had to look up Bill Starr" herp derp LMAO GTFO.

lol I missed that

[Farley1324]

https://www.t-nation.com/training/bo...fting-deadlift

[hardyboysare]

https://en.m.wikipedia.org/wiki/Arnold_Schwarzenegger
https://en.m.wikipedia.org/wiki/Franco_Columbu
https://www.elitefts.com/education/h...ng-bill-starr/

I had to look up Bill Starr and seems like he is more about Olympic Weightlifting which I respect but it's not bodybuilding. Bodybuilding isn't about how strong you are, it's about how you look. It doesn't matter if you are doing xyzlbs or abclbs, as long as what you are doing gets you the size you want. Now Olympic lifters and strong man and etc gain size but their focus is strength and for that the numbers will be low for reps and rests high. But for hypertrophy it's 8-plus reps for at least 3-sets (can do more), PERIOD!

Try reading the list again. Both Arnold and Franco most likely utilized 5x5 training when the both started out:-

https://www.t-nation.com/training/reg-parks-5x5-program

https://cdn.muscleandstrength.com/si...-park-wide.jpg - looks good to me for 5x5. See as Reg Park has a program on it.

Not to mention why would training like a professional bodybuilder help a general novice or even individuals like me and you. Are you a professional bodybuilder?

As for having to look up Bill Starr oh please..........

[fingerguy]

Try reading the list again. Both Arnold and Franco most likely utilized 5x5 training when the both started out:-

https://www.t-nation.com/training/reg-parks-5x5-program

https://cdn.muscleandstrength.com/si...-park-wide.jpg - looks good to me for 5x5. See as Reg Park has a program on it.

Not to mention why would training like a professional bodybuilder help a general novice or even individuals like me and you. Are you a professional bodybuilder?

Starting out and getting to where you are two different things. Goes back to when someone was nip-picking. Oh and guys about the Bill Star and had to look him up, just so you know, I am not hardcore about this so I hope it didn't hurt your feelings not know who he is. My focus, interests, and etc. don't lay/lie or whatever the proper term is with your heroes. I am into fitness, I do specific things that I can due to my back issue, and that's about it. I know a lot, and a lot I don't know. But things I chime in on I do know what I am talking about. If that offends you that much go get help for that. But being that you are all getting up and arms about this shows how childish you all can be. I don't have time for that, so if you want to discuss this further you can PM me and I will reply when I can. In meantime I have some things to do before I get home and workout.

[Plateauplower]

Starting out and getting to where you are two different things. Goes back to when someone was nip-picking. Oh and guys about the Bill Star and had to look him up, just so you know, I am not hardcore about this so I hope it didn't hurt your feelings not know who he is. My focus, interests, and etc. don't lay/lie or whatever the proper term is with your heroes. I am into fitness, I do specific things that I can due to my back issue, and that's about it. I know a lot, and a lot I don't know. But things I chime in on I do know what I am talking about. If that offends you that much go get help for that. But being that you are all getting up and arms about this shows how childish you all can be. I don't have time for that, so if you want to discuss this further you can PM me and I will reply when I can. In meantime I have some things to do before I get home and workout.

Obviously writing in a coherent way isn't a hobby of yours either...Don't post absolutes when you have no idea what your talking about. Just read, learn and try things.

Also is "nip-picking" like picking at your nipples or what?

[Farley1324]

Starting out and getting to where you are two different things. Goes back to when someone was nip-picking. Oh and guys about the Bill Star and had to look him up, just so you know, I am not hardcore about this so I hope it didn't hurt your feelings not know who he is. My focus, interests, and etc. don't lay/lie or whatever the proper term is with your heroes. I am into fitness, I do specific things that I can due to my back issue, and that's about it. I know a lot, and a lot I don't know. But things I chime in on I do know what I am talking about. If that offends you that much go get help for that. But being that you are all getting up and arms about this shows how childish you all can be. I don't have time for that, so if you want to discuss this further you can PM me and I will reply when I can. In meantime I have some things to do before I get home and workout.

Being fair, since you do 90% calisthenics and 10% weights, Bill Starr probably isn't particularly relevant to you (neither would the walking chemistry experiment mr olympias, though)