5x5 sticky

[Rich_S]

As I understand it, 80-90% of 1 RM weight is used. Say for dumbell press, I use 75 lb dumbells (up from 70's the week before yay!) I can pump out 5 the first set, 5 the second, 4 the 3rd 3 or 4 the 4th, and maybe 3 usually 2 on the last. If you can pump out 2 on the last set you might be able to go up in weight the next week.

Well, that sounds perfectly reasonable, but then how can it be called a 5X5 program then?

 

[needsize]

Daniel, even if you are able to easily get out all the reps on 5x5, you'll grow as the point is to keep adding weight every week. It's the weekly progressive overload on the muscles that forces your body to grow to adapt. When I hit up this system in earnest, it's rare when I cant add weight every week

 

[gymtime]

Well, that sounds perfectly reasonable, but then how can it be called a 5X5 program then?

If I understand it correctly, most of the excercises are 5 sets of 5 reps each.

 

[Rich_S]

If I understand it correctly, most of the excercises are 5 sets of 5 reps each.

But what he described was:
1X5
1X5
1X4
1X3
1X2

which isn't 5X5.

 

[Mindwraith]

Well, that sounds perfectly reasonable, but then how can it be called a 5X5 program then?

I'm not sure, I think I'll wait and read Needsize's post lol. This is just the way I've been doing it and assumed it should be done just from the information I've read so far. Its actually been working so as far as the name goes perhaps I'm doing a modified version.

 

[vinylgroover]

Daniel, even if you are able to easily get out all the reps on 5x5, you'll grow as the point is to keep adding weight every week. It's the weekly progressive overload on the muscles that forces your body to grow to adapt. When I hit up this system in earnest, it's rare when I cant add weight every week

Needsize,

Would you ever consider using leg press as your 5x5 for legs. My back is shot at the moment and can't take squats, but i can't imagine 5 reps on the leg press would get me anywhere......... it's one exercise that doesn't 'feel' right at low reps.

 

[needsize]

Needsize,

Would you ever consider using leg press as your 5x5 for legs. My back is shot at the moment and can't take squats, but i can't imagine 5 reps on the leg press would get me anywhere......... it's one exercise that doesn't 'feel' right at low reps.

If you cant do squats then its worth a try, just make sure you warm up really well. If it doesn feel right, you could modify the rep scheme a bit, ie 5x6reps, or 5x8 reps, but stick with the same focus of adding weight every week as thats where the growth lies

 

[vinylgroover]

If you cant do squats then its worth a try, just make sure you warm up really well. If it doesn feel right, you could modify the rep scheme a bit, ie 5x6reps, or 5x8 reps, but stick with the same focus of adding weight every week as thats where the growth lies

Thanks NS

 

[DanielBishop]

Here's an example.... I'm not very strong. So when I do chins, it usually looks like this:

Set 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps
Set 4: 3 reps

Same weight, obviously (my own bodyweight) and that's going to absolute failure.... I don't get off the bar until I can't pull myself up another inch.

I don't think that chins would be a suitable 5x5 exercise, but this is just an example.

Considering my anaerobic endurance.... a set of 5x5 bench press, for example.... will probably look like this:

Set 1: 5 (once I establish the right weight)
Set 2: 3 or 4
Set 3: 2 or 3
Set 4: 1 or 2 if I'm lucky
Set 5: 0?? Maybe 1 on a good day.

So.... I'm starting my new bulking routine/diet in a couple of weeks. And I was thinking of doing 8 weeks of 6-12 rep range.... but then after that 8 weeks, do more of a strength-based routine for 8.... and I like the sound of 5x5.

But since my anaerobic endurance sucks, would it be worth doing 5x5 if I'm not really gunna be making any reps on the last few sets?