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Helpful Reply5x5 workout

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flash_123
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2015/01/23 00:15:43 (permalink)
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5x5 workout

Hi guys, I was surfing the net and heard about 5x5 workout. What exercises are included in this 5x5 method? How does it work? Does it work? Build muscle? I heard lots of different opinions & information about it. I'm not exactly clear about it.
Help.
Cheers.
#1
Kaneda
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Re: 5x5 workout 2015/01/23 07:22:00 (permalink)
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Well you can do any exercises 5x5 but it's generally suited to the bigger compound lifts. Stronglifts is a good example.

Decent plan for building strength and mass.
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LincsRic
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Re: 5x5 workout 2015/01/23 19:06:50 (permalink)
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I have an additional question to add to this; when doing such low reps, is it recommended to keep the weight the same throughout, or increase or decrease with each set? Or is purely down to personal preference?
 
Cheers
#3
flash_123
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Re: 5x5 workout 2015/01/23 22:22:21 (permalink)
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Well what I did was increase the weight with each set. It works , because you only do 5 reps so good to
increase the weight. Try it. I'm only increasing the weights in compound exercises to target big muscle groups, chest back & legs. Plus you putting extra stress On other muscle groups. Well this is how I'm performing 5x5 exercises.
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Kaneda
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Re: 5x5 workout 2015/01/23 22:54:10 (permalink)
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Personal preference really but I'd start with a constant weight across the sets (increasing each session) and when that starts to get too taxing switch to ramping up to a 5RM (increasing each session).
#5
Bob Mcbobberson
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Re: 5x5 workout 2015/01/24 01:09:31 (permalink)
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I think it's ass-backwards to increase the weight with each set.  If you are properly warmed up with some light sets then the first 2 sets you will probably be at your strongest, so that's when you need to be loading the bar up.
 
Lets suppose your first set you're working with 60kg for 5 reps, then the 2nd set is 65, then 70, 75 80.  I don't for a second believe that you couldn't squeeze out 5 reps of 80kg on the first set, (if you are warmed up)
If you can lift 5 x 80 when fatigued you could probably do 5 x 90, or 8 x 80 on the first set.  All you are doing here is setting yourself an arbitrary goal of "5" because you're "doing 5x5" and limiting your volume based on a target number rather than a physical target.
In this case the early sets aren't working sets at all, they are warmups or pre-exhaust.  
You aren't working a 5x5 unless you're nearly failing at 5 reps.
 
Remember your goal is NOT to do 5 reps of 5 sets.  That should not be your mindset.  The goal is to choose a weight where you nearly fail on the 5th rep and TRY to do it for 5 sets.  There's a subtle but important difference.
post edited by Bob Mcbobberson - 2015/01/24 01:12:32
#6
makaveli1971 1996
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Re: 5x5 workout 2015/01/24 07:20:24 (permalink)
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That's why you sometimes warm up with a weight heavier than your working set, perhaps just for a rep or two, to get that nervous system firing.

If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
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LincsRic
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Re: 5x5 workout 2015/01/24 07:57:50 (permalink)☄ Helpfulby newcastle 2015/01/24 10:36:15
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Thanks for the replies. It seems there as few different opinions on this and, as usual, it comes down to 'whatever approach works for you'.
 
My initial thoughts were the same as Bobby McBobStockings in that after a warmup, each set in 5x5 should pretty much be a balls out push to make 5 reps, then as you get more fatigued you look to wind back on the weight. I might give this variation a whirl for a month or so and see how it feels.
 
Cheers
#8
profplums
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Re: 5x5 workout 2015/01/29 10:37:24 (permalink)
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Hey
 
As a returner following a 3 year lifting hiatus I am doing 5X5 - planning on doing 12 weeks - really enjoying it.....and the gains.
 
I started 5X5 via the strong lift app, started Jan 2nd.  I have generally followed the plan (every other day) but have increased some weights more quickly than the recommended 2.5kg per session.  I have done it in conjunction with using myfitnesspal to keep my diet clean (protein 40%, carbs 40%, fat 20%), also been doing some spin sessions - although these have taken a bit of a hit as weights have increased.  I have found using my withings body composition scales I have lost 3Kg of fat and gained 4.5Kg of 'lean body weight' - so all good.
 
My routine is this:
 
SET A
Squat 5X5
Bench 5X5
Barbell row 5 X5
Bicep curls 5X5
 
SET B
Squat 5 X 5
Overhead Press 5 X 5
Dead lift 1 X 5
Bicep Curls 5 X 5
 
Squats have gone from 50Kg to 115Kg
Bench has gone from 40Kg to 70Kg
Barbell Row has gone from 40Kg to 70Kg
Overhead Press has gone from 30Kg to 47.5Kg
Dead Lift has gone from 100Kg to 140Kg
Bicep Curls has stayed at 20Kg
 
2 more months to go, before I come back on here and look for inspiration.
post edited by profplums - 2015/01/29 10:38:36
#9
Ravi H
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Re: 5x5 workout 2015/01/29 13:40:17 (permalink)
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Anyone got a proper video on barbell row's as i never feel like my back is getting a full contraction.
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jon huge
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Re: 5x5 workout 2015/03/01 19:17:43 (permalink)
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i used stronglifts 5x5 for 12 weeks at the end of last year and found it really good for adding mass with a slight calorie surplus (+500-700) i added a good 5kg in mass and lifts progressed very well especially the squats and overhead press. i found improvements with bench were slow but steady but after 10 weeks i could no longer achieve 5x5 reps and increase the weight every week.
 
@Ravi H- i swapped rows for weighted pull ups about half way through as i  couldn't row the weight (85kg +) without keeping good form.
 
this was the protocol i used.
 
My routine is this:
 
SET A
Squat 5X5
Bench 5X5
weighted pull up 5 X5
Bicep curls 3x15-20
 
SET B
Squat 5 X 5
Overhead Press 5 X 5
Dead lift 1 X 5
tricep push downs 3x 15-20
 
keep adding 2.5kg to all lifts and 5kg on deadlifts, every time you complete 5x5 reps on a particular exercise increase the weight
 
for the isolation stuff use a moderate weight but increase as progression allows
#11
Mark7616
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Re: 5x5 workout 2015/03/01 19:46:30 (permalink)
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Ravi H
Anyone got a proper video on barbell row's as i never feel like my back is getting a full contraction.


Here you go
https://m.youtube.com/watch?v=HW1tV_ilN68
#12
stevebullmastiff
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Re: 5x5 workout 2015/03/08 09:12:24 (permalink)
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I did stonglifts 5x5 with few added exercises there's an app for it really good gives u warm up sets times ur rest between sets keeps a graph of ur progress very simple and effective program, I changed barbel rows for cable rows after I reach 70kg coz i struggled to keep gd form because I've suffered with back problems in the pass   and swopped bench press for incline I went from squatting the bar which was really under weighted for me but I had not long recovered from back problem so I thought this would give my back more time to recover and strengthen I went up to squatting 147.5kg  without stalling. my shoulder press was 85kg and my bench was only 95kg which I was very disappointed with my goal was 150kg squatting but had to stop at 147.5 coz I pulled something in my back changing a fukin light bulb  I then changed my training to german volume training for bout 6 weeks I think it was then went back to stronglifts but changed it round a bit like barbel inline bench to dumbell, cable rows to weighted pull ups
I do think that wen the squatting starts to get seriously heavy you should change it 2 times a week like Mon and Fri instead of Mon wed Fri 
And I got to say I love strength training I get bored really quickly doing higher reps 
 
#13
stevebullmastiff
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Re: 5x5 workout 2015/03/08 09:12:24 (permalink)
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I did stonglifts 5x5 with few added exercises there's an app for it really good gives u warm up sets times ur rest between sets keeps a graph of ur progress very simple and effective program, I changed barbel rows for cable rows after I reach 70kg coz i struggled to keep gd form because I've suffered with back problems in the pass   and swopped bench press for incline I went from squatting the bar which was really under weighted for me but I had not long recovered from back problem so I thought this would give my back more time to recover and strengthen I went up to squatting 147.5kg  without stalling. my shoulder press was 85kg and my bench was only 95kg which I was very disappointed with my goal was 150kg squatting but had to stop at 147.5 coz I pulled something in my back changing a fukin light bulb  I then changed my training to german volume training for bout 6 weeks I think it was then went back to stronglifts but changed it round a bit like barbel inline bench to dumbell, cable rows to weighted pull ups
I do think that wen the squatting starts to get seriously heavy you should change it 2 times a week like Mon and Fri instead of Mon wed Fri 
And I got to say I love strength training I get bored really quickly doing higher reps 
 
#14
stephen71
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Re: 5x5 workout 2015/04/05 19:30:47 (permalink)
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Interested in this as a workout method, can it be used with five day split? Or is it better in workouts described above?
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stevebullmastiff
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Re: 5x5 workout 2015/04/05 21:18:47 (permalink)
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Better described as above mate in the easier weeks of the stronglifts 5x5 program I did do every other day but when it starts getting challenging, 3days a week is enough. U could add some abs in there, but for the first 3months if you where to go with stronglifts 5x5 or any other 5x5 program dont make the mistake off changing it or adding exercises do it by the book you will soon be on big weights 
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