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Question about 5x5 training - Apr. 16 2008 20:40:38
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Patrick_H
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Apologies if this appears to be a stupid question. I think I may have been overtraining now for a few months and am thinking about changing my routine to less movements and 5x5. My question is, should I set the weight so that I can manage 5 sets at the same weight (realistically being able to acheive 5 reps at the 5th set), even though I may be able to manage more than 5 reps on the 1st couple of sets?
So do I do more reps on the earlier sets if possible (i.e. 7,6,5,4,4), or do I keep it at 5 reps and conserve my energy for the next sets?
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RE: Question about 5x5 training - Apr. 16 2008 20:47:13
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T0NY
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You keep it to 5.
For example you might bench 100kg for 5 sets of 5. You'd then increase the weight to 102.5 kg the next week.
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RE: Question about 5x5 training - Apr. 16 2008 21:09:17
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Patrick_H
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Okay thanks. I was under the impression that all exercises should be done to failure in order for the muscles to grow at their full potential. So it wouldn't matter if I was only failing on my last two sets?
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RE: Question about 5x5 training - Apr. 16 2008 21:10:55
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T0NY
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You shouldn't really be failling on your last 2 sets.
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RE: Question about 5x5 training - Apr. 16 2008 21:12:06
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cliff_vtr
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if you fail on the first set then its more than likely you'll fail on all the rest of the sets.
As Tony says
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RE: Question about 5x5 training - Apr. 16 2008 21:22:33
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jack5r
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Well it depends. You can work with a 5x5 every week and add a little weight. Or start off with say 5,4,3,2,1 and keep the same weight untill you build up to 5x5.
There was a really good post/article by a powerlifter on here, on different ways of progressing. Can't remeber his name though..?
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RE: Question about 5x5 training - Apr. 16 2008 21:29:16
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Roots
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tokar
search methods of progression within training forums
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RE: Question about 5x5 training - Apr. 16 2008 21:39:37
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Patrick_H
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quote:
ORIGINAL: T0NY
You shouldn't really be failling on your last 2 sets.
Sorry mate, I'm a bit confused now. If I shouldn't be failing on my last sets when should I be failing?
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RE: Question about 5x5 training - Apr. 16 2008 23:35:05
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Steve902
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I increase the weight each set in 10% jumps based on the top set, which should be just about manageable.
Eg. 60, 70, 80, 90, 100 all x5.
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RE: Question about 5x5 training - Apr. 17 2008 7:06:22
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T0NY
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quote:
Sorry mate, I'm a bit confused now. If I shouldn't be failing on my last sets when should I be failing?
In a perfect world never. Each time you complete the full 5x5 you add weight. At some point you will start failing the very last rep of the very last set. You then dig in at the same weight attempting to get all 5. If ou fail to hit the 5 after several weeks then take 10kg off the bar and start again.
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RE: Question about 5x5 training - Apr. 17 2008 9:35:08
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Xian
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check my routine for a very good method of 5 x 5 training
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RE: Question about 5x5 training - Apr. 17 2008 17:01:27
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pench
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Patrick - are you looking more for strength or size gains?
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RE: Question about 5x5 training - Apr. 17 2008 23:33:32
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Patrick_H
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Looking for an increase in size. Any increase in strength would be a bonus.
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RE: Question about 5x5 training - Apr. 18 2008 0:13:41
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Cheggers
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quote:
ORIGINAL: Patrick_H
Looking for an increase in size. Any increase in strength would be a bonus.
in that case, for your goals, it wouldn't be my first choice
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RE: Question about 5x5 training - Apr. 18 2008 10:03:00
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drewsky
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quote:
ORIGINAL: Cheggers
quote:
ORIGINAL: Patrick_H
Looking for an increase in size. Any increase in strength would be a bonus.
in that case, for your goals, it wouldn't be my first choice
People can and do grow on this routine, the decrease in volume and increase in intensity will set him up well for a new phase of higher volume training.
Doing a routine like this for 6 weeks could be very useful from a learning, strength, recovery and volume point of view.
< Message edited by drewsky -- Apr. 18 2008 10:15:12 >
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RE: Question about 5x5 training - Apr. 18 2008 13:30:40
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pench
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quote:
ORIGINAL: Cheggers
quote:
ORIGINAL: Patrick_H
Looking for an increase in size. Any increase in strength would be a bonus.
in that case, for your goals, it wouldn't be my first choice
Agree. I just dont think his muscles would be under enough tension for enough time to produce a hypertrophy response
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RE: Question about 5x5 training - Apr. 18 2008 13:35:43
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Integra
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quote:
ORIGINAL: pench
quote:
ORIGINAL: Cheggers
quote:
ORIGINAL: Patrick_H
Looking for an increase in size. Any increase in strength would be a bonus.
in that case, for your goals, it wouldn't be my first choice
Agree. I just dont think his muscles would be under enough tension for enough time to produce a hypertrophy response
Time under tension could be longer than 3/4 x 8 reps with a lighter weight.
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RE: Question about 5x5 training - Apr. 18 2008 13:43:42
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drewsky
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quote:
ORIGINAL: pench
Agree. I just dont think his muscles would be under enough tension for enough time to produce a hypertrophy response
eh? Versus what? What do you understand by the interactions of TUT, training volume, intensity and periodicity of training? What are the effects on tension through a muscle when you drop volume and greatly increase intensity?
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RE: Question about 5x5 training - Apr. 18 2008 14:07:52
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drewsky
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That's fine as long as you progress and do end up getting to 5 good reps.
This is the 'progressive overload' factor that you're looking for.
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?? I started this routine lastweek having done Cashmans routine for beginners for 13weeks previously. I was under the impression that for example if I do 5x5 say DB bench with 30Kg DB's & Complete this, then the next time you do this increase the weight and if you only manage tp press 3-4 on your last set then you stay on this weight untill you can complete a full 5x5??
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