A Few 5x5 Training Questions...

[tzan]

I've been reading a lot of Needsize's and other peoples on 5x5 training and am thinking about giving it a try. I just have a few questions that I can use some clearing up on. First, in order to get 5 reps on all 5 sets you obviously don't go to failure on your first few sets right?? Second, if you can only get say 5 reps on your first 3 sets and on your 4th you only get 3, do you drop the weight in hopes of getting five on your fith set, or just keep it the same and hope for next week to use that weight to bang out the entire 25 reps? Also, do certain splits work better than others, or does it really not matter? I mean would there be any benefits in working the push and pull muscles together or opposite each other? Which(if it matters) split would you recommend for this style of training??

Split 1:
Sun-Off
Mon-Back/Rear+Side Delts
Tues-Off
Wed-Chest/Front Delts
Thur-Legs
Fri-Off
Sat-Arms

Split 2:
Sun-Off
Mon-Back/Bi's
Tues-Off
Wed-Chest/Tri's
Thur-Legs
Fri-Off
Sat-Shoulders
Sun-Off

Split 3:
Sun-Off
Mon-Back/Tri's
Tues-Off
Wed-Chest/Bi's
Thur-Legs
Fri-Off
Sat-Shoulders

Sorry for all the questions, but I just started a cycle and would like to get as much as possible out of the 5x5 training style.

 

[danielson]

if i may add a question oin here too

if u use dumbells, how do you maintain the 5x5 thing......i.e. what if u make 5 reps on all sets but still cant get 5 sets out on the next dumbell up? do you just drop down?

also.....could you do some leg exercise each weight training day and if so would it be that different from corns old skool routine.....which i;ve done once before.



finally on a link to 5x5 triaining, the warm up sets get very close in weight to what your gonna be pressing.....wont that tire you out een with the big rest between sets?

 

[Legion Kreinak2]

Okay, well what I do know is that, if you can do at least 14 reps with the weight with the 5x5... then you keep that weight. If you can do 25, bump it up by 5. If you can't do at least 14, drop that weight by 5. Simple.

 

[tzan]

Also, do certain splits work better than others, or does it really not matter? I mean would there be any benefits in working the push and pull muscles together or opposite each other? Which(if it matters) split would you recommend for this style of training??

Split 1:
Sun-Off
Mon-Back/Rear+Side Delts
Tues-Off
Wed-Chest/Front Delts
Thur-Legs
Fri-Off
Sat-Arms

Split 2:
Sun-Off
Mon-Back/Bi's
Tues-Off
Wed-Chest/Tri's
Thur-Legs
Fri-Off
Sat-Shoulders
Sun-Off

Split 3:
Sun-Off
Mon-Back/Tri's
Tues-Off
Wed-Chest/Bi's
Thur-Legs
Fri-Off
Sat-Shoulders

Sorry for all the questions, but I just started a cycle and would like to get as much as possible out of the 5x5 training style.

Bump, I plan on starting this sometime this week, but need to figure out which one would be the best split and why.

 

[jboy]

All of this is just MHO (from what I learned doing 5x5's), take it for what you will. For 5x5's I personally like your 2nd split the best. I think 5x5's are just too taxing to be hitting tri's on Monday and then punishing them again on Wednesday when you work chest. Same applies to Bi's and back...etc... I know that I couldn't increase weight each week, on the 5x5's, when I didn't give myself a full week's rest for each muscle group. 5x5's are quite taxing on your CNS as well as the muscle fibers themselves, so recovery takes some time. Make sure you support you recovery with proper nutrition!

The 5x5 set should be kept to the basic compound movements like squats, deads, presses, etc. Keep the 5x5's to just that one exercise per muscle group. You can finish off the muscle the isolation movements using higher reps to hit the other muscle fibers, but don't over do it.

Just another piece of advice: don't try to increase weight too quickly. Keep the increases small...I think 5 lbs is about right for most muscle groups. You might get away with 10 lbs increases on your big lifts (squats, deads, etc...). I made great progress over the six weeks I did 5x5's. I was able to increase weight at least five out of the six weeks for every muscle group.

What ever you decide, good luck with your program! I love the 5x5’s, and plan to incorporate them in my routine as my main plateau busters.

 

[gettinlarger]

I like your second option. It keeps shoulders away from chest, back away from legs, etc. Should have good recovery time. Right now, I do ...

Mon - Delts, Bis
Tues - Legs
Wed - off
Thurs - Chest, tris
Fri - Back

Seems to be working nicely. I say go with this, or your second choice you mentioned. Remember to eat and sleep a lot. Train with intensity.