5x5

[moomoomonkeys]

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

[runningback666]

it helped me alot, i like it

[moomoomonkeys]

oh its good thats good to hear but can u explain it to me

[Iron_Mike]

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.

[moomoomonkeys]

can yal show me what a weeks workout would look like

[Aftershock]

haha look at my sig. I'll try to get my whole workout together and post it.

[Cricket_Fire]

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

[aiwass]

I'm currently using it for bench and deadlifts, and finding it a real killer.

[irishrunt]

do you all do 5 sets of 5 at the same weight or pyramid up with sets of 5?

[Cricket_Fire]

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.

[DBjohn24]

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

[brennan041]

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

[sj7]

Do 6x6

[PresDonaldTrump]

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.

[Stunted]

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.)

[Stunted]

Oh, and every week the weight would increase by 5lbs for each lift.