needsize......yet another 5x5 question.

[Exodus]

could you list me the 5x5 routine in a nutshell.....

like how many days do you workout each week, and what bodyparts do you pair together (can they be changed to fit the individual or are they set in stone)

what exercises or can you choose?
how many excercises per bodypart ?
do you try and increase weight each workout, or inbetween sets?

just curious to see if its worth giving a try, i know you and others have had success with it.

thanks bud, i owe you one.

X

 

[Cap'n Cooke]

do a search for "needsize 5x5" and you'll see a huge thread with answers to all your questions.

take it easy

 

[gettinlarger]

Here's my variation.

1
Bench 5x5
Incline db press 2x8-10
Flys 2x8-10
Squats 5x3
Calves 2-3X10-20

2
Deads 5X5
Rows 2X8-10 or 5X5
Chins 2X8-10
Shrugs 5x5
BB curls 5x5

3
Squats 5x5 (weight from day 1)
Military press 5x5
Lat raises 2x8-10
Dips 5x5
Calves 2-3X10-20

3 days a week, Mon, Wed, Fri. Intensity is the key.

 

[needsize]

I'll give you a run down of the split I follow. What has worked for me, is to pick one exercise per bodyypart to do the 5x5, then 2 other ones for 2 sets each, 8-10 reps per set. This way you're hitting the fast twitch fibres with the low reps, and the slow twitch with the higher. The 5x5 on it's own will build strength and some size, but I found the higher rep sets really important to facilitate growth. Make sure your 5x5 exercises are compound, ie, bench press, close grip bench, standing barbell curls, weighted dips, squats, deads, etc. You want to use the same weight for all 5 sets, once you can get 5x5 on the same weight, add a small amount of weight for the next workout. I found that starting the program using weights that you can hit easily worked best for me. The growth comes from progressive overload, the constantly adding of weight, so if you start too heavy or add too fast, you'll hit the wall a lot quicker. 5lbs per week doesn't sounds like much, but that's an extra 40lbs on the bar after 8 weeks.

Here are a few examples
Chest
flat bench 5x5
incline dumbell press 2 x8-10
incline flyes 2 x 8-10

Tri's
close grip bench 5x5
weighted dips 2 x 8-10
skull crushers 2 x 8-10

Here's my favorite split
Day 1 Chest, calves
Day2 back/shoulders
Day 3 rest
Day 4 rest
Day 5 bi's/tri/s/forarms
Day 6 quads/hams/calves
Day 7 rest