5x5 workout

  • Posted by a hidden member.
    Log in to view his profile

    Jun 05, 2011 7:42 PM GMT
    Recently a guy (who's body type I like, pretty thick with muscle) suggested the 5x5 routine. Anyone have experience with this? A lot of search results seem to say it's alright to get going, but you have to move on to something else.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 06, 2011 1:13 AM GMT
    Tried it with minimal results, lots of soreness and some injury to boot

    never again icon_razz.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jun 06, 2011 1:16 AM GMT
    Seems to work best for someone relatively new to weight training. Or, for a more experienced lifter to "get back to basics" from time to time. I used it while trying to add some muscle mass and saw some results although I am no longer doing it because I am trying to get leaner.

    I'd encourage you to give it a shot - seems to have worked for a lot of guys starting out.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 06, 2011 1:33 AM GMT
    5x5 is great for beginners because it stresses a few compound lifts and helps your body to become conditioned for future routines that will rely on having the ability to stabilize what you're lifting. Most injuries occur due to improper form and unfortunately one of the sets in 5x5 is deadlifts, which will mess up your lower back if done incorrectly, which many beginners do. If you haven't done squats, cleans or deadlfts you would probably benefit from a trainer for at least the first couple of sessions just to get you off on the right footing. icon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jun 06, 2011 7:27 PM GMT
    I too am fairly new to the body transforming workouts and there are soooooo many different ways one can build muscle and loose weight. It depends on what works best for you and your schedule. Rather than focusing on what "type" of program you put yourself on, the questions you should ask yourself are....

    Do you enjoy your routine enought to continue to do it? (If not, change it)
    Are you truly giving it your all or are you going easy on yourself? (be honest)
    Do you give your muscles enought time to heal?? (that's how it get's bigger)

    My best advice is...

    Keep in mind, your diet is key, if you burn more calories than you intake you will loose body fat.

    EatDrink Protine!!!

    Watch your form!!!

    Focus on more reps not more weight, you will add more weight as you build muscle mass.

    Stick to the basics when starting out. They have worked since the dawn of time... push-ups, running, crunches, free weights.
    Get creative when you have stepped up to the next level.

    When it comes to muscle building people like to make it seem harder than it is. If you continue to lift weights repeditively 3-4 times a week you will gain muscle tone. It is the inevitable outcome. icon_biggrin.gif

  • quirkyquirk

    Posts: 71

    Jun 06, 2011 7:30 PM GMT
    I use this program every few months to up my strength a bit. I know I shouldn't put huge amounts of mass on with this program..... but I grow like a weed!

    I think it's because I do a fairly high volume of training and when I switch to this program my recovery ability is really high. I would echo the folks above me though. Proper form, proper form, proper form. Esp. on deads and squats. Go get 'em! icon_smile.gif
  • Posted by a hidden member.
    Log in to view his profile

    Oct 09, 2011 4:07 PM GMT
    What IS a 5X5 workout? icon_confused.gif
  • sbwlguy

    Posts: 566

    Oct 09, 2011 4:43 PM GMT
    I did the 5x5 when I started out. It's a strength training program, i.e. NOT volume training. I would however recommend it, as you want to be stronger in order to endure any future volume training programs you start.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2011 12:27 AM GMT
    GigoloAssassin said What IS a 5X5 workout? icon_confused.gif

    5 reps, 5 sets, using heavier weights than you normally use. It's a good strength building routine. But some guys are under the impression that it's for building mass.

    I think it's a good routine once in a while to break up the monotony of your existing routine. And building up strength isn't a bad thing either.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2011 7:31 AM GMT
    I do Rippetoe's once a year, but I always get bored with it after a month or two and never finish. Probably won't use it again, it's a strength program and not ideal for hypertrophy.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2011 7:39 AM GMT
    xrichx said
    GigoloAssassin said What IS a 5X5 workout? icon_confused.gif

    5 reps, 5 sets, using heavier weights than you normally use. It's a good strength building routine. But some guys are under the impression that it's for building mass.

    I think it's a good routine once in a while to break up the monotony of your existing routine. And building up strength isn't a bad thing either.


    Hmmmm....
    I gotta read the whole program about it.
    Thanks!
  • Posted by a hidden member.
    Log in to view his profile

    Oct 25, 2011 7:22 PM GMT
    Here's a primer...

    http://stronglifts.com/madcow-5x5-training-programs/

    HOWEVER... I recommend to everyone starting out that they do the Starting Strength program before doing anything else.

    http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&qid=1319570394&sr=8-1

    Once you've done this, you'll be in a good place to go onto a 5x5 or volume training regime. Starting Strength will teach you all the basics and give you a good foundation for future training.
  • Latenight30

    Posts: 1525

    Oct 25, 2011 7:39 PM GMT
    I was in the gym last night and I saw a really cute guy, almost put himself into traction. I'm not Mr. Olympian but this guy attempted 200lbs on the bench and I'm not sure if he couldn't add the weights together or just didn't know better.
    I didn't see him complete Bench, flys, dips, triceps to completion.
    If you are not sure what will work, hire a trainer, even for an evaluation and the tips.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 26, 2011 10:11 PM GMT
    Depends what kind of strategy you use. When I want to gain muscle mass, I use the size and strength workout we use to do for football. It's called the (Power-Muscle-Burn) strategy. The power is maxing with 2-4 sets with a 3-5 reps range per set. Then you do about 2-4 different muscle workouts. The muscle is where you take a moderate weight and do 2-3 sets in the 6-12 rep range per set. Then 1 burn workout where you do 1 set with a lighter weight with a rep range of 30-40 per set. There is a strategy for every muscle group.

    Here is a perfect example of a Power-Muscle-Burn strategy.
    http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html
    Also: Full body workouts are also a very good way to go, but remember you do have to switch it up, cause your body will adapt to the movements and contractions. By changing it up it puts your body into shock, and tears more muscle fibers, and remember form is everything!

    I always have great success with dead lifts.