Can someone explain to me the 5x5 routine???

[dk563]

I am kind of new to this and was hoping someone would explain the basics of the 5x5 routine. What is it used for and how long does the cycle last. Thanks.

DK

 

[Cobin]

Do a search.

 

[WarriorPL]

Should look something like this:

Week 1: Sets:5 Reps:5x5x4x4x3 (225lbs)
Week 2: Sets:5 Reps:5x5x5x4x4 (225lbs)
Week 3: Sets:5 Reps:5x5x5x5x4 (225lbs)
Week 4: Sets:5 Reps:5x5x5x5x5 (225lbs)

Week 5: Sets:5 Reps:5x5x4x4x3 (235lbs or 245lbs)
Week 6: Sets:5 Reps:5x5x5x4x4

***Every 4 weeks add 10-20 pounds, all depends on the person. Also you can do it in 3 week intervals, eliminating the last 5x5x5x5x4 week.

Goodluck!

 

[needsize]

Should look something like this:

Week 1: Sets:5 Reps:5x5x4x4x3 (225lbs)
Week 2: Sets:5 Reps:5x5x5x4x4 (225lbs)
Week 3: Sets:5 Reps:5x5x5x5x4 (225lbs)
Week 4: Sets:5 Reps:5x5x5x5x5 (225lbs)

Week 5: Sets:5 Reps:5x5x4x4x3 (235lbs or 245lbs)
Week 6: Sets:5 Reps:5x5x5x4x4

***Every 4 weeks add 10-20 pounds, all depends on the person. Also you can do it in 3 week intervals, eliminating the last 5x5x5x5x4 week.

Goodluck!

That's one variation, the one I like you start with weights that you can easily hit 5x5 with. Then for the next workout you add a small amount of weight, say 5lbs, and do it again. Every workout that you can do all 5x5 on the same weight, add more weight for the next week. There is also assistance work to be done with it as well. If you search this forum there are some really good posts about it

 

[Tarheel]

I did 5x5 of the same weight. When I started I was doing 4 sets of 5 reps and then failure on the last set. As the weights got heavier I did straight 5x5. Added 5 lbs every week.

Added 60 lbs to my deadlift max in 8 weeks that way

 

[Legion Kreinak2]

Yeah, it's a great program for strength. Size I guess, but not so much since I didn't eat all that well. I'm gonna run through the program again. ^^;

After I get a George Foreman Grill for X-mas, actually. Then some protein powder, and a big thermos to bring my homemade weightgainer to school in. Chocolate syrup, honey, 2 servings 1% milk, 2 tbsp natural peanut butter, and protein powder is in it so far.

Then of course food shopping for huge, bargain bags of skinless chicken breasts, eggs, steak, rice, veggies, fruit, potatoes (though I'm not too fond of these...) and oatmeal! =D