WORKOUTS
Get Big and Cut: The Five-by-Five Workout
By Duke Greenhill
Published Oct 05, 2008
Published Oct 05, 2008
In the past, when it came to adding quality mass, the pros always prescribed a heavy load and low reps. The governor of California (that's Arnold Schwarzenegger to you and me), made famous a workout of five sets with five reps per set for just that purpose. That's the basis of the five-by-five workout.
But for those who wanted to get ripped—snake-like veins, Bruce Lee cuts, and all—it was high reps, low weight. How to compromise? Well, for people like Arnold, who actually got paid to workout, it was okay to spend half the year getting bigger with low reps, and the other half getting lean with high ones. For us, the everymen who just want to look good in our swimsuits, there's not enough time for all that nonsense. Isn't there a way to get leaner and bigger at the same time? Yes! I've got an updated version of the five-by-five workout that combines the best of both worlds—the best mass and cut-up workouts—to give you the body you want without the hassle and complexities that you don't. One word of caution: It's not easy... but nothing worth doing ever is.
The Not-So-Average-Joe Workout
The genius behind this workout is that it uses both heavy weight (to get you mean) and many reps (to get you lean). In fact, you're going to be doing 100 reps. But don't be afraid of that double-goose-egg number. It won't feel as bad as it sounds. Here's how it goes.
Supersets: For each major muscle group, you'll do two supersets̬—a series of two exercises for a single muscle group, performed back-to-back with little or no rest in between. Each superset is two exercises, with five sets of five reps for each exercise, for a total of 50 reps per superset. Put the two supersets together, and you've got your 100 reps; but since those reps are split up among the sets and different exercises, you'll still be able to use heavy weight, and you won't feel the overkill of the 100 reps.
The key to the supersets is choosing the right exercises. To devise your two supersets, decide which muscle group you want to work. Now, pick two compound movements and two isolation movements that work your chosen muscle (some examples of these two types of movements are in the list below). Compound movements are multi-joint and multi-muscle exercises, even though one muscle will be primary; isolation movements are single-joint and single-muscle exercises.
Begin with the first compound movement and do five reps to failure. Without resting, head right into five reps of an isolation movement. After the second exercise, rest 120 seconds before moving on to your next pair of exercises, again beginning with a compound movement and then moving to an isolation movement, and all the while staying within a single muscle group. Do this five times through and you'll have completed a five-by-five superset. For your next superset, you'll pick two new exercises. Juxtaposing the two types of exercises without rest wrings the last bits of strength out of your muscles by challenging them in different modalities. And keeping your weights high and reps low brings you to failure quickly. Both of these help you to build mass.
Here are examples of compound and isolation movements for each major muscle group, to give you an idea of how to proceed:
Once you've paired a compound and an isolation movement for a single muscle group, you can build a superset. Your superset will look like this:
Plan to do two such supersets per muscle group, using a total of four exercises (two compound and two isolation). But, to get the most out of this workout, you can make a couple of other simple changes. Start by modifying your tempo.
Tempo: "Tempo" is a term often used by pros. It is simply how quickly or slowly you raise and lower the weight. To get the most out of this workout, you should do your compound exercises at a regular tempo, but your isolation exercises much slower, taking about six seconds to lower the weight. Again, the idea here is to challenge the muscles in different ways; don't let them get complacently accustomed to a particular rhythm. And, on isolation movements, you should have sufficient control to slow down a bit.
Weight: With all these supersets, you've definitely got a way to keep the reps high even as you keep changing things up. But while that's important, keeping the weight heavy is even more so. Your compound exercises offer the opportunity to do this, because you are not going to change your tempo on those movements. So, for your compound exercises, make sure your weight is heavy enough that you reach failure at five reps—it's okay to go up or down a couple pounds between sets to achieve this. Because they are done at a slow tempo, your isolation exercises depend less on weight an more on the quality of your movement, so chose weight that allows you to maintain perfect, controlled, slow form.
Split it Up
Because this workout is not for the faint of heart, you're also going to need to rethink your splits. In fact, for this type of workout, you should work each muscle group only once a week. A good split is as follows:
But for those who wanted to get ripped—snake-like veins, Bruce Lee cuts, and all—it was high reps, low weight. How to compromise? Well, for people like Arnold, who actually got paid to workout, it was okay to spend half the year getting bigger with low reps, and the other half getting lean with high ones. For us, the everymen who just want to look good in our swimsuits, there's not enough time for all that nonsense. Isn't there a way to get leaner and bigger at the same time? Yes! I've got an updated version of the five-by-five workout that combines the best of both worlds—the best mass and cut-up workouts—to give you the body you want without the hassle and complexities that you don't. One word of caution: It's not easy... but nothing worth doing ever is.
The Not-So-Average-Joe Workout
The genius behind this workout is that it uses both heavy weight (to get you mean) and many reps (to get you lean). In fact, you're going to be doing 100 reps. But don't be afraid of that double-goose-egg number. It won't feel as bad as it sounds. Here's how it goes.
Supersets: For each major muscle group, you'll do two supersets̬—a series of two exercises for a single muscle group, performed back-to-back with little or no rest in between. Each superset is two exercises, with five sets of five reps for each exercise, for a total of 50 reps per superset. Put the two supersets together, and you've got your 100 reps; but since those reps are split up among the sets and different exercises, you'll still be able to use heavy weight, and you won't feel the overkill of the 100 reps.
The key to the supersets is choosing the right exercises. To devise your two supersets, decide which muscle group you want to work. Now, pick two compound movements and two isolation movements that work your chosen muscle (some examples of these two types of movements are in the list below). Compound movements are multi-joint and multi-muscle exercises, even though one muscle will be primary; isolation movements are single-joint and single-muscle exercises.
Begin with the first compound movement and do five reps to failure. Without resting, head right into five reps of an isolation movement. After the second exercise, rest 120 seconds before moving on to your next pair of exercises, again beginning with a compound movement and then moving to an isolation movement, and all the while staying within a single muscle group. Do this five times through and you'll have completed a five-by-five superset. For your next superset, you'll pick two new exercises. Juxtaposing the two types of exercises without rest wrings the last bits of strength out of your muscles by challenging them in different modalities. And keeping your weights high and reps low brings you to failure quickly. Both of these help you to build mass.
Here are examples of compound and isolation movements for each major muscle group, to give you an idea of how to proceed:
| SAMPLE EXERCISES: COMPOUND VS. ISOLATION MOVEMENTS | ||
| Muscle Group | Compound Movement | Isolation Movement |
| Chest | Bench Press | Flat Bench Dumbbell Flys |
| Biceps | Standing Barbell Curls | Preacher Curls |
| Shoulders | Dumbbell Military Presses | Dumbbell Lateral Raises |
| Legs | Barbell Squats | Lying Leg Curls |
| Triceps | Triceps Bench Dips with Feet on Floor | Triceps Single-Arm Kickbacks |
| Back | Gravitron Neutral Grip Pull-ups | Wide-Grip Lat Pull-downs |
| SUPERSET | |||
| Exercise | Sets | Reps | Rest |
| Compound Movement (like Bench Press) | 5 (alternating with isolation movement) | 5 | None before isolation movement |
| Isolation Movement (like Chest Flys) | 5 (alternating with compound movement) | 5 | 120 seconds before starting compound movement again |
Tempo: "Tempo" is a term often used by pros. It is simply how quickly or slowly you raise and lower the weight. To get the most out of this workout, you should do your compound exercises at a regular tempo, but your isolation exercises much slower, taking about six seconds to lower the weight. Again, the idea here is to challenge the muscles in different ways; don't let them get complacently accustomed to a particular rhythm. And, on isolation movements, you should have sufficient control to slow down a bit.
| TEMPO | |
| Exercise | Tempo |
| Compound Movement | Regular: About 2 seconds to raise weight, and 2 seconds to lower it. |
| Isolation Movement | Slow: About 4 seconds to lift weight, and 6 seconds to lower it. |
Split it Up
Because this workout is not for the faint of heart, you're also going to need to rethink your splits. In fact, for this type of workout, you should work each muscle group only once a week. A good split is as follows:
- Monday: Chest and Back
- Tuesday: Legs
- Wednesday: Off
- Thursday: Arms
- Friday: Shoulders
- Saturday/Sunday: Off
| SAMPLE CHEST WORKOUT | |||
| Superset 1 | Sets | Reps | Tempo/Rest |
| Bench Press (Compound) | 5 | 5 | Regular/None |
| Flat Bench Dumbbell Flys (Isolation) | 5 | 5 | Slow/120 seconds |
| Superset 2 | Sets | Reps | Tempo/Rest |
| Stability Ball Dumbbell Press | 5 | 5 | Regular/None |
| Standing Cable Chest Flys | 5 | 5 | Slow/120 seconds |
Peteyboy583 wrote:
This workout sounds great only I cannot determine, off the top of my head, what a compound movement is and what an isolated movement is. A non-exhaustive list would be great, just so we know that we're doing it right.
Nov 26 3:53 AM
FredPDX wrote:
Did this yesterday, and got sore in places I never have before. Awesome, I have a feeling this'll bump me up off of the current plateau I'm at. If nothing else, It's got me benching another 20 lbs, which is easier to pshych yourself up for with the mantra "it's just 5 reps" and then 5 more, and then 5 more...
Oct 21 7:38 PM
ChicGymGeek wrote:
I just started this today, and damn it was rough, but doable. Let's see how well I can move in the morning...
Oct 19 11:57 PM
campbells wrote:
how many workouts is everyone doing? Only the 2 for each muscle group? 2chest 2 tri? 4chest 4tri? Any help would be great!!!
Oct 19 11:18 PM
rosenberger_m wrote:
so i read more lol and actually saw where it stated low weight on isolation, my bad.... I just dont know whether to continue this workout or the muscle building one
Oct 15 2:37 PM
rosenberger_m wrote:
I tried this yesterday, and not sure if it really works for me. I mean for the isolation exercises, are you supposed to go heavy as well? Ive always had a problem figuring out where I stand on the maount of weights i use. Usually, I just do moderate intense weights and for this type of workout it says heavy weights but not sure how heavy? also, the day before this i tried the regular muscle building workout day 1 and im still sore from that. Maybe I should go along with that program. The 5*5 seems to easy and quick. Does anyone else agree?
Oct 15 1:49 PM
jaydub wrote:
Tried the first day but like a few others, could only get one body part in (chest), in the amount of time I had at the gym. A day later, I'm feeling it. Was a good workout and look forward to the rest. I would like to see a work-up of a couple of complete full-week workouts to choose from though. With my busy schedule, I really don't have the time to research all the exercise choices and plans. I want to be able to look at a plan, like it, print it out and use it (this is the type of thing that WOULD get me to buy a RealJock membership, by the way.)
Oct 14 11:29 PM
vanguard2010 wrote:
I would say the tricky thing is getting the equipment/machines back to do the second set of 2.... or even 2 different excercises in one super set compound/isolation is a bit of a challenge.
Otherwise I think it is hot. I have done it 2 days since reading this 3 days ago and my muscles feel really challenged and out of their routine. What I would like to know is do I or may I still do my 20-30 minutes on the bicycle after weight training? And what about Abs? I am still doing my 200+ (various exercises) during and/or after each workout.
I also wish there was a mapped out program by the week with all possible combinations. If I have a set program to follow I stay with it, otherwise I tend to overdo it. I love working out so much that I just keep going until my body says "time to go and eat".
It is wonderful to have these articles to challenge the routine and give new ideas.
Oct 13 9:06 AM
England89 wrote:
this is fuckin sick, just did it today and it feels great, the reason you hit the gym
Oct 10 6:29 AM
silverfox1 wrote:
In the STRENGTH TRAINING forum I started a 5 x5 Participation thread with a link to examples of compound vs. isolation exercises. Take a look and add great combinations that you may be using that might be helpful for others :)
Oct 09 12:58 PM
joecoolnv wrote:
This is the best article I have read so far! I'm going to try this routine, as I am very close to my fitness goals being achieved... :D
Oct 09 3:48 AM
mat_t wrote:
As soon as I got up this morning and felt the (good) soreness in my chest and back I knew I had to comment - but others beat me to it!
Looking forward to working other body parts and seeing the results.
Oct 08 11:49 PM
rhino81 wrote:
I did this with chest only (didn't have time at lunch to do back, too) and its freakin' awesome. Hurts like a bitch when you're done (in the good way of course!).
Definitely going to do this for a few weeks and see what comes of it. My chest was more fatigued from this workout than any of my other chest days, ever.
Thanks! And yes, more examples of compound vs. isolation would be great, or if there could be a link to something like that on the site....
Oct 08 7:31 PM
es2577 wrote:
I agree with the other comments. I just tried this yesterday at the gym and can already feel it. But can we please do have more examples of the different exercises? Some of us do not have that many compound and isolation exercises under our belt.
Oct 08 1:39 PM
silverfox1 wrote:
I love the concept of this....I just wish it was completely laid out with every exercise etc as opposed to me trying to figure out what is a compound and what is an isolation exercise. Can you lay this out like the other multi week plans?
Oct 08 1:26 PM
Dante_redux wrote:
This actually sounds like it would be a great challenge as opposed to doing just supersets and just gaining mass. I think I will give it a try! Nice article!
Oct 08 6:13 AM
mjnyc wrote:
120 seconds feels like an ETERNITY to wait to move on. Also it can be tricky if there are many others at the gym, but I will admit, I feel it in my chest.
Oct 07 7:03 PM
packy70 wrote:
what a great concept for a workout. Quick ?? when and how often would you work abs in this schedule?
Oct 06 6:31 PM
Fitnessguru wrote:
As a Personal Trainer/ Cadio Instructor/ Seminar Leader and Fitness writer I want to congradulate you on an article excellently written and well thought out. I have recommended this type of trying many times myself. Lots of my clients want to be big but not "huge" looking but rather to look cut and lean at the same time. Thanks again for a job well done. Sincerely Giovanni of SPLPFITNESS.COM
Oct 06 2:17 PM