Experiences of the 5x5 program

[Darren Avey]

I was gonna try really shake things up for new year and ive heard a few things about this routine, any of you tried it and got results?

[Ursus]

When I first started training I pretty much done this for everything. I got bigger and stronger. However as it is not a size routine I would have added in one other exercise here and there and done more reps.

E.g Bench press 5x5 then I would have done weighted dips for more reps etc.

I found the key is to start low and gradually add weight progressively. Wave cycle it if you can.

[Overload]

Yes.

Any form of GVT works quite well from my experiences with it.

[Raymondo]

I'm doing it, but only for the compound exercises.

It's the best for gaining equal amounts of size and strength.

[Ursus]

I did not like 5x5 on deadlifts though.

Whilst I can see it working well my form was not perfect and I always felt more than 3 reps I was risking injury

[howardroark]

5x5 is a load of bullshit. HIT is where it's at. And yes, I speak from experience.

[Ursus]

5x5 is a load of bullshit. HIT is where it's at. And yes, I speak from experience.

So do I.

5x5 is great!

[Raymondo]

I did not like 5x5 on deadlifts though.

Whilst I can see it working well my form was not perfect and I always felt more than 3 reps I was risking injury

You're not supposed to do the 5x5 on deadlifts, are you crazy, if you're natural you'll totally burn yourself out

Only one working set, the rest are warm-ups, only once per week.

[Ursus]

You're not supposed to do the 5x5 on deadlifts, are you crazy, if you're natural you'll totally burn yourself out

Only one working set, the rest are warm-ups, only once per week.

I done a singles routine before. Deadlift everydayt you train. Sets of 1. very submaximal. Great routine.

I do 5x3 now on deadlifts. 2 sets are warm up around 400lbs and 450lbs. Work sets are between 500 and 550 then possibly a drop set.

[howardroark]

So do I.

5x5 is great!

I grew well on 5x5... and then I tried HIT.

HIT > 5x5

It's not even a competition.

[armchairifbbjudge]

I grew well on 5x5... and then I tried HIT.

HIT > 5x5

It's not even a competition.

they said HIT only works if you do the yates variation and can bench at least 405

[Ursus]

HIT is not a size routine exclusively.

But a damn great way to get bigger and stronger simultaneously

[wes]

It doesn`t matter how you train or eat...just do a shitload of drugs and lay back on the couch and wait for the muscle to come to you. 

[BB]

It's good stuff, but I'd add a couple of back off sets on the squats, and benches. Say do the 5 x 5, then like maybe 2 x 8-12. Some folks find that the volume just isn't enough to get the hypertrophy they want(I, myself, being one), so they added that in. It doesn't seem to hurt recovery.

Also, on the Cleans and Deadlifts, you could go 5 x 3 or similar, some folks like that sceme better.

[wes]

It's good stuff, but I'd add a couple of back off sets on the squats, and benches. Say do the 5 x 5, then like maybe 2 x 8-12. Some folks find that the volume just isn't enough to get the hypertrophy they want(I, myself, being one), so they added that in. It doesn't seem to hurt recovery.

Also, on the Cleans and Deadlifts, you could go 5 x 3 or similar, some folks like that sceme better.

Good post!

[Raymondo]

I done a singles routine before. Deadlift everydayt you train. Sets of 1. very submaximal. Great routine.

I do 5x3 now on deadlifts. 2 sets are warm up around 400lbs and 450lbs. Work sets are between 500 and 550 then possibly a drop set.

LOL warm-ups at 80% of working weight :p

[dj181]

5x5 is a load of bullshit. HIT is where it's at. And yes, I speak from experience.

Which version of HIT?

[Tapeworm]

Anything below 8 reps seems to invite injury for me.  Heavy programs just fuck up my joints.

[Ursus]

LOL warm-ups at 80% of working weight :p

I do 1x3 with 200lbs and 1x3 with 300lbs but they literally do very little.

The 400 and 450 prepares my body for the heavier set and switches on my CNS.

[QuakerOats]

I was gonna try really shake things up for new year and ive heard a few things about this routine, any of you tried it and got results?

Ed Coan called it the best program for getting both big and strong.

[cephissus]

as far as i know, there is no data supporting any program other than "i trained this way"

i say this with regard to bodybuilding.  might be different for powerlifting or especially weightlifting, since these are more formal disciplines with a stronger competitive aspect, though i've never looked into those.

and since it seems like you can find someone big and strong who can vouch for literally any type of well-known training program, you may as well just do whichever one you feel like.

basically bodybuilding, as opposed to weightlifting or powerlifting, means higher reps, fewer sets, and the exercises aren't as important.  that said, plenty of people still bodybuild on lowish reps.  

so why does no one bother to study the efficacy of different training programs?  probably because it's just splitting hairs.  they all probably work about the same, and its the drugs that do the real work.

this is the result of my 8 years of training wisdom, enjoy.

[hardgainerj]

I was gonna try really shake things up for new year and ive heard a few things about this routine, any of you tried it and got results?

Look into Starting Strength by Mark Ripptoe also Joe De Franco's Westside for Skinny Bastards for variety, dont let the name fool you the program is for anybody
http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html


regardless of which program you follow Starting Strength is a must have book for anyone that touches a barbell

look into this also
http://www.sherdog.net/forums/f13/strength-power-faq-v2-0-a-1339105/

you can thank me later

[hardgainerj]

I grew well on 5x5... and then I tried HIT.

HIT > 5x5

It's not even a competition.

depends if youre more interested in wearing a thong

[BILL ANVIL]

used to do 5x5 in the winter to build mass with compounds, worked for me with a high calorie diet.

[chess315]

what 5x5 reg park type or bill star ? both are good but the bill star has a special place in my heart