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Thread: 5x5

  1. #1
    danneb moomoomonkeys's Avatar
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    Smile 5x5

    i will be starteing a new bench routine after fi
    so will 5x5 be a good routine if so can you explain it to me
    thanks
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  2. #2
    Registered User runningback666's Avatar
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    it helped me alot, i like it
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  3. #3
    danneb moomoomonkeys's Avatar
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    Talking

    oh its good thats good to hear but can u explain it to me
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  4. #4
    TYSON Iron_Mike's Avatar
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    it works because ur lowering the reps and increasing the volume

    normally when u bodybuild u wud do higher reps, around 8 lets say, and 3 sets per excercises..
    ur now lowering the reps to 5 and increasing the sets to 5 hence increasing the volume.. increase in volume is good for strength gains.

    ill probably be doing a 5x5 6 weeks time.
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  5. #5
    danneb moomoomonkeys's Avatar
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    can yal show me what a weeks workout would look like
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  6. #6
    E-Stalker Aftershock's Avatar
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    haha look at my sig. I'll try to get my whole workout together and post it.
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  7. #7
    Real Deal Strength & Con. Cricket_Fire's Avatar
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    Mine is:

    Day 1
    Deadlift 5x5
    DB Row 5x5
    Power Shrugs 5x5

    Day 2
    Bench 5x5
    CloseGrip 5x5
    Incline DB 5x5
    DB Bench 3x6

    Day 3
    Squat 5x5
    SLDL 5x5
    Calf Raise 5x5
    Abs
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  8. #8
    Homo Homini Lupus aiwass's Avatar
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    I'm currently using it for bench and deadlifts, and finding it a real killer.
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  9. #9
    Registered User irishrunt's Avatar
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    do you all do 5 sets of 5 at the same weight or pyramid up with sets of 5?
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  10. #10
    Real Deal Strength & Con. Cricket_Fire's Avatar
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    Originally Posted by irishrunt
    do you all do 5 sets of 5 at the same weight or pyramid up with sets of 5?
    I do all sets the same.
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  11. #11
    Pure Athleticism DBjohn24's Avatar
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    from how we did it in football it was 5 sets of 5 reps all at 80%. but we would change the reps and percents each week.

    week 1 - 10-7-5-3-1 (70%-75%-80%-85%-95%)
    week 2 - 5x5 (80%)
    week 3 - 5-5-5-3-1 (80%-80%-80%-85%-95%)
    week 4 - 5-3-3-3-1 (80%-85%-85%-85%-95%)
    week 5 - 5-3-1-1-1 (80%-85%-95%-100%-102.5%) basically a max week
    repeat
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  12. #12
    Registered User brennan041's Avatar
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    Hey guys I just started the 5x5 and I was wondering since I know you have to follow it accurately and give yourself time to rest and that but could I put in to biceps curls or tricep etc 2 sets higher reps since I am in police foundation and need to have good cardio and be good at bodyweight workouts
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  13. #13
    Registered User sj7's Avatar
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    Do 6x6
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  14. #14
    Registered User PresDonaldTrump's Avatar
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    If you're going heavy on any pressing movements your triceps will get plenty of work from that, benching can hit your biceps if you squeeze the bar hard enough and rows and pulldowns will also hit your biceps.

    There's no need to go heavy or 5x5 on accessory movements like curls and tricep extensions, I find that lighter weight and more reps work better for those smaller muscles. After pressing and rowing you should only need something like 3x10 for one bicep exercise and one tricep exercise.

    Sometimes I skip training arms completely and they're still plenty strong enough to not affect any lifts.
    Height: 7'1

    Weight: 300kg

    BodyFat: 2%

    Deadlift: 501kg (Suck my ball Eddie Hall)

    Bench: More than you can even count

    Squat: ..... What's a squat ?
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  15. #15
    livin' life Stunted's Avatar
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    bump but for those looking for some more info. did this for about 3 months, put on a lot of mass, strength increased tremendously, I also tremendously increased my food intake, its a must. I went from probably 195x5 to 255x5 on bench. squat 215x5 to 275/285x5. deadlift 275x5 to 335x5.
    typical workout routine would be (example)

    monday
    squat 225x5 245x5 255x5 265x5 265x5
    bench 205x5 215x5 225x5 235x5 240x5
    row 225x5 x5 sets (by this you're completely dead.)

    wednesday
    deadlift 275x5 315x5 325x5 335x5 x2 sets
    overhead press (or some shoulder press variation)
    squats 245x5 255x5 x4 sets

    friday
    squat 225x5 245x5 255x5 265x5 285x3 225x12
    bench 205x5 215x5 225x5 235x5 255x3 195x12
    row 225x6 sets (completely dead, often slacked on these. but should be doing same reps/pattern as previous lifts.)
    http://forum.bodybuilding.com/showthread.php?t=133625481
    log^
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  16. #16
    livin' life Stunted's Avatar
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    Oh, and every week the weight would increase by 5lbs for each lift.
    http://forum.bodybuilding.com/showthread.php?t=133625481
    log^
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