bill star 5/5 routine.

[jon cole]

want to begin a 5*5 routine inspired by bill star, on squat/bp/powerclean and assistance.
ever use it ?

[mademan80]

nope...prob gonna sound dumb asking this but can you elaborate a little more bro?

[jon cole]

for sure, monday a heavy set of 5 after 4*5 warmup, squat/bench/powclean.
            wednesday same thing but 80% of the heavy 5 of monday.
            friday same thing but 90% of the heavy 5 of monday.

chin, barbell row and work arms as assistance.

[jpm101]

Do not want to include any other exercises with the the Bill Star 5X5's program. Chins, BB rows or anything else defeats the purpose ot the basic 5X5 program. That program was a base design for football players, though other athletes have used it with good results. As have I.

For BB'ers who want increased power and muscle mass, I would suggest the BB row rather that the PC along with the squat and BP. Remember that you want to do 5 reps each set, not anything over or under. You want 25 full reps in total from those 5 sets. Good Luck.

[Bona]

Do not want to include any other exercises with the the Bill Star 5X5's program. Chins, BB rows or anything else defeats the purpose ot the basic 5X5 program. That program was a base design for football players, though other athletes have used it with good results. As have I.

For BB'ers who want increased power and muscle mass, I would suggest the BB row rather that the PC along with the squat and BP. Remember that you want to do 5 reps each set, not anything over or under. You want 25 full reps in total from those 5 sets. Good Luck.

what's ur rest duration between sets?
also, whats the frequency? is it something like once a week thingy? am i right to say that we should not be doing anything else but these 3 5 x 5 exercises in a routine?
looking forward to and appreciating your insights

[BB]

The original program had you do the 3 big exercises, plus a little isolation work like 2 x 20rep for biceps/triceps.

Over the years, he's changed it a bit. For instance, he mentioned swapping the regular bench for the incline(feels it's better for performance and development), High pulls might take the place of the power clean on the medium day, and other minor changes likethat.

The general rule for his 5x5 stuff is big, multi- joint compound movements is done in the 5 x 5 style. All isolation work is done for brief number of sets/ high reps.

The rest periods were 2-3 minutes on the big stuff.

[jpm101]

BB pretty much said it all.  But I might as well offer my 2 cents worth regarding the post.

5X5's are somewhere between true BB'ing and true strength training. You want to rest a good 2 1/2 to 3 minutes (or more on squats and other extreme compound exercises) to set an exercise pace. Have seen this program work, first hand, of dozens of football players. They will include the compound quick lifts like cleans/Hi-pulls, squat clean, C&j, etc.. For a BB'er, you want to keep the movements simple so that is why the BB rows rather than any quicker movements. On average, most BB'er are not all that athletic and it may take too much time for them to learn the mechanics of a quick lift and get full benefit from it. And to avoid injury. Or some just do not want to take the time to learn it. Only my view, that's all. In other words, K.I.S.S..

 5X5 workouts should keep the reps nearest 25 total per exercise. Reps range is important on this type program. Adjusting the weight on the bar may need some forethought on the trainees part. If you have to remove or add weight to the bar for 5 good solid reps during the workout, than that is what you have to do. If you do 5X5's three time a week and find your progress not what you expected, than drop down to twice a week. In extreme cases, once a week.

If wanting to add a supplement exercise for the arms (small muscle group) only, than a set or two of BB curls & BB French press should do it. Do not let it get away from you by adding this or that favorite exercise to the 5X5 program. And winding up with 6 or 7 self defeating movements in the program.

5X5's, when done with serious intent, can produce size and strength for a lot of people. Though like anything else in BB'ing/lifting one program does not fit all. May want to give it a fair 6 to 8 week training cycle and judge for yourself. If not doing it for you, than on to something else. Good Luck.