Best Program for Making Max Gains in Mass and Strength: 5x5 Training Program

  • sf_athlete

    Posts: 15

    Jun 22, 2013 2:58 PM GMT
    The 5x5 program is a great tool for increasing muscle mass, strength and power, especially for clients who have been stuck in the rut of traditional body building methodology for a while (ie. 3 sets of 8-12 reps week after week). In this video, Chris Dovale of A3 Training and Ross Steiner of Steiner Strength talk to DIAKADI owner Billy Polson about their philosophy, the basics of their 5x5 Training Programs and how both of them, as well as their clients, have seen incredible gains since starting the program. Youtube info video below. Best of luck!

    http://www.youtube.com/watch?v=kJ7-6QP0xIM
  • Posted by a hidden member.
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    Jun 22, 2013 7:24 PM GMT
    It varies on the individual. 5x5 is a good strength builder. I implement it once in a while to mix things up. But I'd say hypertrophy is a better mass builder. It's really a matter a finding the right balance between lifting heavy and lifting for reps, to achieve one's goals.
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    Jun 22, 2013 9:23 PM GMT
    No such thing as a "best program"--individuals vary too much.

    Do what works for you. The best program is the one you stick to!

    P.S. Everything works...for 6 weeks.
  • Slickdog21

    Posts: 164

    Jun 23, 2013 6:18 AM GMT
    Unintended said
    __JoeyD___ saidNo such thing as a "best program"--individuals vary too much.

    Do what works for you. The best program is the one you stick to!

    P.S. Everything works...for 6 weeks.


    I don't have time right now but later on, I will explain why this statement is not true. Studies show that explosive, heavy weight low rep exercise are in fact the best to cause microtears that stimulate hypertrophy.

    It is best to think in terms of responders and nonresponders, rather than "everyone is different."


    Isn't that old news?
    I thought that heavy weight + low reps working together to maximize strength and mass gains was common knowledge!
    Lolz.
  • Hunkymonkey

    Posts: 215

    Jun 24, 2013 6:10 AM GMT
    Since introducing very controlled negatives into a heavy poundage program, I've seen new progress on hypertrophy. IMO, you need a combination of varying reps and rhythms and rests, and they vary with each muscle group.