Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: calfzilla on March 19, 2010, 10:38:19 PM
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Will someone post a plain simple easy to understand 5x5 routine.
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Here's mine from a few months ago.
Day 1:
DB Bench Press - 5x5
Hang Clean - 5x5
Front Squat - 5x5
Day 2:
DB Inclines -4x5
Front Squat -4x5
Push Press - 4x5
Day 3:
DB BP - 3x3
Hang Clean -3x3
Front Squat 3x3
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There is basically one objective: To get stronger. Within this objective there are many variables that are deserving of questions.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
http://stronglifts.com/forum/stronglifts-5x5-official-faq-t11443-15.html#p214197
http://stronglifts.com/how-to-gain-weight-for-skinny-guys/
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The original intend was not just getting strong. Many excellent programs that can accomplish that better. Primarily designed was for adding muscle/bulk with 5X5's.
Bill Star, and his method of doing 5X5's, is well worth the search on the net. 5X5's are based on a 25 rep max on any exercise. Some use the same weight for all sets. Some advance the weight each progressive set. Some use the Rest/Pause system (excellent). Some use partial Power Rack/Cage workouts (excellent). Many more ways to apply 5X5's.
Might start with the Bill Star method at first. Easier to follow and understand. Though not the inventor of this style of training, he did get great results for him and others. Used it on a lot of sport teams. Good Luck.
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JPM is right as usual.
The 5×5 system is a strength training program that will help you to build muscle, lose fat, increase Test production, etc, etc.
I was thinking back to the arguement of "what kind" of bulk/mass was being built, and now I can't even remember the arguement.
I think one of the coolest parts of these types of programs is that you go to the gym with a pre-determined "plan of attack" -- and you are allowing yourself to have a more precise system of tracking your progress.
Disclaimer: sometimes I post up just before I fall asleep...
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The original intend was not just getting strong. Many excellent programs that can accomplish that better. Primarily designed was for adding muscle/bulk with 5X5's.
Bill Star, and his method of doing 5X5's, is well worth the search on the net. 5X5's are based on a 25 rep max on any exercise. Some use the same weight for all sets. Some advance the weight each progressive set. Some use the Rest/Pause system (excellent). Some use partial Power Rack/Cage workouts (excellent). Many more ways to apply 5X5's.
Might start with the Bill Star method at first. Easier to follow and understand. Though not the inventor of this style of training, he did get great results for him and others. Used it on a lot of sport teams. Good Luck.
how long should someone maintain the 5x5 routine? 4 weeks? 8 weeks?
i would look it up myself but i'm at work and mostly everything is blocked :-X
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You simply run it till you can't feel it anymore or it's boring. Almost all these old Powerlifting programs are the same, in that you run it till it just doesn't feel right anymore. No one was really change up their programs monthly, unless you count minor tweaks.
Here's an old version of a Starr type program- http://articles.elitefts.com/training-articles/the-best-training-for-muscle-mass-for-beginners/ .
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meh not really a fan of these type of 5x5, seems almost too simple.
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One thing that doesn't get mentioned is that after the 3 main lifts you were allowed to thow in some moderate accessory work for the smaller groups, so maybe one day you'd do a little work for arms, next workout a few sets for abs and calves and so on.
Also, a few well respected authors have argued that the volume is a bit low for some lifters, so a compromise was added by some that after the main 5 x 5, a few(2-3) lower weight pump sets were included for some lifts(squats, rows, bench press, but not cleans or deadlifts).
Play around a bit, something will click.
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Will someone post a plain simple easy to understand 5x5 routine.
workout 1:
Weighted Dips 5*5
Standing Overhead Press 5*5
workout 2:
Weighted Chins 5*5
Barbell Rows 5*5
workout 3:
Squat 5*5
SLDL 5*5
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meh not really a fan of these type of 5x5, seems almost too simple.
simplicity is beautiful. Muscle is built on quality sets, not quantity.
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K.I.S.S. really applies here. Too many productive workout systems have been ruined by over thinking and tweaking them. 5X5's, if not done in a logical way, can only give limited success or even failure. And wind up being just another program that didn't work at all. GVT (10X10's) is another example of adding dumb and unneeded stuff to a classic workout system.
In case anyone might wonder KEEP IT SIMPLE STUPID is the secret code behind K.I.S.S.. Plastered on many serious gym walls over the years. If I could take anyone through 3 compound exercise, using the 5X5 concept, they might realize the effort and demand it can make on the body. And the results in way of strength and muscle size. And at a rapid rate.
FG give some good advice with the workouts. And offers the unavoidable truth, it's quality sets, not quantity. Most guy's are just stroking it with those 12 to 15 set workouts, per muscle groups anyway. We take our football players through different versions of 5X5's all the time, with excellent results. Good Luck.
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Bill Starr was my strength coach while in college. The 5x5 routine he is famous for is just a break-in routine for freshmen who never really were on a serious program involving squats before. It was just Squats, Power Cleans and Bench Presses three days a week where you worked up to one max set of five reps over the five sets. 5 top sets would be serious overtraining for anyone. After a couple of months he moved everyone to his advanced routine:
Monday
Power Cleans 5x5
Bench Press 3x5, 3x3, 2x8
Squats 4x8
Wednesday
Incline Press 5x5
Squats 5x5 (50lbs lighter than max effort)
Good Mornings 4x10
Curls 2x20
Tricep extensions 2x20
Calf Raises 3x30
Friday
Squats 3x5, 3x3, 1x8 (Once a month heavy partials in a power rack)
Bench Press 4x8, 1x2
Close Grip Press 3x8
Shrugs 5x5 (SUPER HEAVY HEAVING SHRUGS)
Curls 2x20
Calf Raises 3x30
This is not a routine to make you look good. Everyone looked kind of odd since there is no lat work, but it was an effficient routine for football. I never really got huge legs until I switched to a bodybuilding routine doing 3x10 in the squat with a minute rest with just 225lbs compared to 455x5.
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Bill Starr was my strength coach while in college. The 5x5 routine he is famous for is just a break-in routine for freshmen who never really were on a serious program involving squats before. It was just Squats, Power Cleans and Bench Presses three days a week where you worked up to one max set of five reps over the five sets. 5 top sets would be serious overtraining for anyone. After a couple of months he moved everyone to his advanced routine:
Monday
Power Cleans 5x5
Bench Press 3x5, 3x3, 2x8
Squats 4x8
Wednesday
Incline Press 5x5
Squats 5x5 (50lbs lighter than max effort)
Good Mornings 4x10
Curls 2x20
Tricep extensions 2x20
Calf Raises 3x30
Friday
Squats 3x5, 3x3, 1x8 (Once a month heavy partials in a power rack)
Bench Press 4x8, 1x2
Close Grip Press 3x8
Shrugs 5x5 (SUPER HEAVY HEAVING SHRUGS)
Curls 2x20
Calf Raises 3x30
This is not a routine to make you look good. Everyone looked kind of odd since there is no lat work, but it was an effficient routine for football. I never really got huge legs until I switched to a bodybuilding routine doing 3x10 in the squat with a minute rest with just 225lbs compared to 455x5.
I would probably add chins with a weight belt to the Day 1 routine. My question is this: "What kind of weight are we looking at?" Can you give an example for each set? I understand that the weights you use and the weight will be proportionately different (maybe) and that they will pyramid-- can you (or JPM) post up an example?
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So for an example of the weights to use for Squats would be:
Monday
Squats 135lbsx8, 225lbsx8, 275lbsx8, 315lbsx8
Wednesday
Squats 135lbsx5, 185lbsx5, 205x5, 275lbsx5, 335lbsx5
Friday
Squats 135lbsx5, 225lbsx5, 275lbsx5, 315lbsx3, 365lbsx3, 405lbsx3, 295lbsx8
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workout 1:
Weighted Dips 5*5
Standing Overhead Press 5*5
workout 2:
Weighted Chins 5*5
Barbell Rows 5*5
workout 3:
Squat 5*5
SLDL 5*5
This looks good, perfect volume, good exercises
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This looks good, perfect volume, good exercises
Yeah, everyone suggested some pretty good stuff.
The beginner thinks they need a lot of volume and variety, it's not true. They think they won't grow without it. Like many have said, if you dedicated a solid year, ate and slept well, and consistently pushed your ass to improve on each of those lifts by 1 - 2 hundred pounds, in a year's time, you think you're not gonna look any better?
I think the average trainee is capable of doing it if they believe in it!