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5x5 routine

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TIMMEH
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2003/11/20 17:26:01 (permalink)

5x5 routine

Hi im on my last week of my first 5x5 routine the one frankny posted. Im thinking of doing this as my next routine.

New routine:

Day 1
deadlifts:
plate curls

Day 2
db bench:
db miltary press:
plate pinching

Day 3
front squat:
sldl:
weighted incline situps:

Day 4:
farmers walk


Im working out at home with a bench, barbell and 2 dumbells. In my last routine i started to get a little fed up of spending 1hr 15 mins or however long doing doing each session after about 7 weeks so i dropped to 2 exercies instead of 3 each session.

I did:

Deadlift
bb bent over rows

bb bench
bb military press

squat
weighted incline situps

Im more interested in strenght than size so i presume its not a big deal dropping some of the exercises? In my new routine is deadlift on its own enough for back? im dropping bent over rows because they just dont agree with me i find them awkward to do. I dont have a pull up bar to do any alternatives. I did some sparing grip work in my first routine but i plan to do it more regular now. Is my grip routine ok? and how many sets/reps etc should i be doing on each grip exercise?

Also in a semi unrelated topic, ive read many times not to go to failure on this forum yet i see frankny saying that squeezing out the last rep or two is where most size/strenght comes from. Is that not sort of a contradiction?


#1

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    Frankie NY
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    RE: 5x5 routine 2003/11/20 21:23:59 (permalink)
    Timmeh:

    If you are interested mostly in strength and building your grip, I'd do something like:

    PULL: Deadlifts, Rows or Chins, Pinch Gripping (narrow and wide widths)

    PUSH: Barbell Bench, Military Press, Farmers Walk, Turkish Getups

    LEGS: Back Squats, Thick Bar Stiff Leg Deadlifts, Weighted Flat Situps (without feet pinned), Wire Cutting or Plier Holds

    Instead of doing 5x5, do 3x5 or 3x3. This is sufficient for strength gains and will help you finish your workouts in under an hour easily. For pinch gripping do 3 holds for 10 seconds each. The same for plier holds. For wire cutting do 3-5 cuts per hand, rest two minutes, and repeat for 3 "sets".

    When I say squeeze out the last rep or two, I'm referring to the last set where you are trying to get the 5 reps. "Going to failure" to me means going to failure on every set or going beyond the target number of reps for the set.

    Let me know if you have any more questions.
    #2
    SHADOW
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    RE: 5x5 routine 2003/11/20 21:46:03 (permalink)
    frankie please can u answer my question.thats if u dont mine
    its under size wanted for an hardgainer ...
    been trying to find your email but cant find it.
    wanted to ask you because you have good knowledge
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    TIMMEH
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    RE: 5x5 routine 2003/11/21 15:08:10 (permalink)
    i presume 3x5 will still gain mass not far off 5x5? like i said im probably slighty more interested in strenth but id still like to put on about 5kg of muscle and lose a few pounds of fat but im not in any hurry plus this time of the year i dont have much of an appetite so im probably better off focusing on strenght for next 3 months. Ill do 3x5 instead of 3x3 cos ive no powerack or spotter and im still pretty new to lifting weights so i dont want to kill myself :) (ill do 3x3 for deadlifts tho)

    On pull day will i change to using dumbells for rows i used barbell last routine and what are turkish getups? Also do you have any links to proper form on rows ? link to a video of it being done would be nice.

    On push day same question will i do dumbells for bench and militay press i did barbell last routine, ive reached a plateau on bench so i presume changing to dumbells is a good idea to try get out of it. Military press is still going up nicely.

    On leg day i did back squats last routine so i was going to try front squats instead. Should i stick with back squats? I dont have a thick bar for sldl's its ok to do normal bar? And why situps without feet pinned? my legs would just fly up all the time if i was trying to use anymore weight than just my body weight. At the moment i have a incline bench for situps that i use with 2x10kg plates.

    One last question is there somewhere on the net where the average ratios from exercise to exercise are listed? like if a person can do 100kg bench how much should they be able to squat etc to have proportional strenght all over the body?
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    Frankie NY
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    RE: 5x5 routine 2003/11/21 19:56:19 (permalink)
    quote:
    Originally posted by TIMMEH

    i presume 3x5 will still gain mass not far off 5x5? like i said im probably slighty more interested in strenth but id still like to put on about 5kg of muscle and lose a few pounds of fat but im not in any hurry plus this time of the year i dont have much of an appetite so im probably better off focusing on strenght for next 3 months.


    You can't focus on strength, mass, and losing bodyfat without making suboptimal gains in all three areas. Chose the most important one and focus on it.

    quote:

    I'll do 3x5 instead of 3x3 cos ive no powerack or spotter and im still pretty new to lifting weights so i dont want to kill myself :) (ill do 3x3 for deadlifts tho)


    Without a powerrack or spotter I wouldn't work any lower than 8 reps on squats, benches, etc. If you get stuck under an 8 rep weight, you can usually get out from under it safely. A 5 rep weight is a different story. Obviously, you can use 5 rep weights on exercises where you don't need a spotter.

    quote:

    On pull day will i change to using dumbells for rows i used barbell last routine and what are turkish getups? Also do you have any links to proper form on rows ? link to a video of it being done would be nice.


    I would encourage you to stay with barbell rows as they are a better mass builder than dumbbell rows. If you really need a change, then why not try wide grip chins. For proper form on rows read my comments in this discussion:

    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=63894

    I have yet to see a video that illustrates correct form on barbell rows, so I can't refer you to one. For Turkish get ups, lie down on your back. Pull a heavy sandbag, a couple of 45 pound plates, or some other heavy object on top of you. Now get up into the standing position without letting your hands touch the ground. My sandbags have always leaked, so I've filled a couple of old suitcases with books and old weights. Not only works great but also hits my grip hard. Turkish getups will build your trunk strength like nothing else.

    quote:

    On leg day i did back squats last routine so i was going to try front squats instead. Should i stick with back squats? I don't have a thick bar for sldl's its ok to do normal bar? And why situps without feet pinned?


    You can do either back or front squats. I alternate from cycle to cycle. Yes, you can do SLDLs with a normal Olympic bar. I like to do them with a thick bar because the thick bar works my grip and saves me time. I don't have to do thick bar deadlifts too.

    Doing situps without your feet pinned works your trunk more. When your feet are pinned you can use leg and hip muscles to pull yourself up.

    quote:

    One last question is there somewhere on the net where the average ratios from exercise to exercise are listed? like if a person can do 100kg bench how much should they be able to squat etc to have proportional strength all over the body?


    There may be, but I don't know of one. Nevertheless, an average guy that trains hard and heavy for years and years should be able to reach a 300 pound bench, 400 pound squat, and 500 pound deadlift. These are more or less the numbers Brooks Kubik cites as well.
    #5
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