Advice on 5 x 5 workout.

ADO

Hey lads,

just a quick question regarding the 5x5 workout programme.

Was thinking of starting this workout for the purpose of gaining size and strenght, have any of you used this routine before? if so in what way did you gain from doing it?

was thinking of doing something like this:

Squat 5 x 5
Deadlift 5 x 5
Bench 5 x 5
Seated Cable Rows 5 x 5
Military Press 5 x 5

i also have done up my own workout planner but im kind of stuck on which one to go for, either my planner or the 5x5.

any toughts on this would be great.

ScissorPaperRock

IMO you're definitely overworking it in your own plan. Especially with all those isolation exercises for the biceps and triceps.

30+ sets of 12/10 reps seems like an awful lot.

FunkZ

ADO wrote: »

Hey lads,

just a quick question regarding the 5x5 workout programme.

Was thinking of starting this workout for the purpose of gaining size and strenght, have any of you used this routine before? if so in what way did you gain from doing it?

was thinking of doing something like this:

Squat 5 x 5
Deadlift 5 x 5
Bench 5 x 5
Seated Cable Rows 5 x 5
Military Press 5 x 5

i also have done up my own workout planner but im kind of stuck on which one to go for, either my planner or the 5x5.

any toughts on this would be great.

Hey Dude I think this would be better and less work, you'd probably last three sessions before giving that one up like!

A
Squats 5 x 5
Bench 5 x 3
Deadlift 5 x 1
Military Press 5 x 5

B
Deadlift 5 x 3
Bench 5 x 3
Squat 5 x 3
Barbell Row 5 x 5

???

podge57

i used this programme
http://www.vicjg.com/aspx/madcowint.aspx

worked really well, used it for 8 weeks, gained over 4kg, lifts are up by a lot too, not sure of exact numbers, but i would definately reccomend it

rubadub

You do more reps on your biceps in 1 day than I do on all my body in a fortnight!

BossArky

Dump that word doc.

I did 8 weeks of a simple 5x5 from beginning of January.

Tuesday: Squat, increasing 2.5kg per week
Thursday: Deadlift, increasing 2.5kg per week
Saturday: Bench Press, increasing 2kg per dumbbell were possible (wasn't always possible)

I put on a few kg muscle and definetly got stronger. Was absolutely wrecked by the end of the 8 weeks though. Ate like a horse.

I'm now into the 2nd week of another 8 weeks. This time I have reset the deadlift and squat and will increase by 5kg to get to the point quicker. On week 5 I will probably knock 5 or 10kg off and go hard again for weeks 5, 6, 7 and 8. Check out my log for exact details of what I did in January and February.

ADO

thanks a mill for the replies lads,

in my planner do you think that i am over training each body part?

if i choose to do this 5x5 programme id like to keep Squat,Bench,Deadlift,Rows involved in all my workout but change the 5th exercise each day?

can anyone recommend anything that i can throw in on top of this?

thanks again for the help lads

brianon

Your talking about the SS 5x5 or something else ? Stronglifts 5x5 ?

You mentioned a 5th exercise for each day ?

I thought both prescribed 3 exercise a day (3 days a week) making up 5 unique exercises.

5x5x5. If thats what you are thinking of doijng will probably lead to overtraining. If you are doing 5 from that pool you mentioned. 5x5x5 on those lifts would be serious volume.

I think the main 5 lifts for both SS and SL (I could be wrong on SL) are...

* for Beginner
Deadlift, Press, Bench, Squat & Power Clean.
...but you'd do them over two sessions with Squats on every session.

SS uses 3x5 for beginners and 1x5 in P/Clean.

ADO

i see what you mean, that sort of clears things up for me a bit better

i just got back from the gym and i done the following:

Squats 5 x 5
Deadlift 5 x 5
Military Press 5 x 5
Bench 5 x 5
Inverted Rows 5 x 5

im wrecked from it but i enjoyed it and i cant wait to get back and do it again!!

so i presume i should leave it for 2moro and then do the same again on Thursday and Sunday?

Do i change the exercise now for the next day and maybe use today's exercise's on sunday ?

sorry lads but i really wanna get this right so as that i dont do injury to myself or tell someone else to try this and they injure themself's from it

Thanks a mill again for the replies

ADO

brianon

ADO wrote: »

so i presume i should leave it for 2moro and then do the same again on Thursday and Sunday?

Do i change the exercise now for the next day and maybe use today's exercise's on sunday ?

Yeah. 3 days a week with at least 1 days rest between sessions.

5 exercises as you did ... I think thats too much for one day and I don;t think thats how its prescribed in any 5x5 I've seen.

You maybe could have done... Squat, Deadlift, Press today.
Then Squat, Bench, P/Clean (Or pull up or something) Thursday
Then repeat today with extra weight as appropriate on Saturday.
Then Thursdays on Tuesday with added weight etc...