Spatts -- got a ?

[jenscats5]

Was looking at your sticky about the 5x5 training thing on the training board & am a little confuzzled about it. Is the 5x5 a routine where you do 5 sets of an exercise with 5 reps for each set?? Could ya 'splain it to me a bit more?

Oh & how do I know which exercises to pick? 2-3 per body part trained I guess?

 

[lucidblue]

I'm not Spatts, but I did just start using a 5x5 routine. I have a thread on the training board for people to critique it, but I'll just post the w/o here. So far, I really like this it.

Day 1: Back/Shoulders
Lat Pulldown 5x5
Bent over DB Rows 2x8-10
DB Shrugs 2x8-10
Back Extensions 2x8-10

DB Shoulder Press 5x5
Rear Delt 2x8-10
Lateral Raises 2x8-10
Rotator Rehab

20 min HIIT

Day 2: Legs/Abs
Squats 5x5
SLDL 2x8-10
DB Lunges 2x8-10
Calf Raises 2x12
Seated Calf Raises 2x12

Hanging Leg Raises 3x15
Weighted Crunches 3x15
Weighted Oblique Crunches 3x15/side
Bicycle Upper Body Moving 3x30

Day 3: Rest

Day 4: Triceps/Biceps/Abs
BB Curl 5x5
DB Incline Curl 2x8-10

Close Grip Bench 5x5
Tricep Pushdown 2x8-10
Skullcrushers 2x8-10

20 min HIIT

Day 5: Chest/Abs
DB Flat Bench 5x5
Hammer Strength Incline Press 2x8-10
Standing Cable Fly 2x8-10

Hanging Leg Raises 3x15
Weighted Crunches 3x15
Weighted Oblique Crunches 3x15/side
Bicycle Upper Body Moving 3x30

30 min Stairmaster

 

[jenscats5]

Hey Lucid Thanks!! But why is it called a 5x5?? Cuz it's a 5 day routine?

I'm going to print your split up & save it cuz it's looks really good!! Thanks!!

 

[spatts]

Look at the set/rep range on the first exercise of each day...

 

[jenscats5]

This may sound dumb, but I expected ALL the exercises to be 5 sets with 5 reps apiece for some reason, not just the first one.

Thanks!

 

[spatts]

Nope. Once of the reasons I like 5 x 5 is because it incorporates heavy compounds in a low rep range, and lighter isolated high rep moves...similar to WSB and DFHT.

 

[jenscats5]

Thank you. I think I'll try it out.

 

[Shak]

Lucid -

Just out of curiousity, how come you chose lat pulldowns for back instead of deadlifts?

 

[spatts]

Yeah, I would think BB rows or deads would be the main move on a day like that.

 

[Shak]

Spatts -

How often, if ever, will you change up the 5X5 exercise? For example, if I start with flat bench 5X5, should I continue with that exercise every week, or exchange it with something else, say incline dumbell press, after a certain amount of time?

-thanks-

 

[spatts]

Perhaps this would be a better question for Needsize. I don't do 5x5.

 

[lucidblue]

Yeah, I would think BB rows or deads would be the main move on a day like that.

Well after reading some posts here and on the training board, I'm going to switch the back 5x5 to BB rows ( I had someone show me the correct form). Maybe someday I'll do deadlifts.

 

[needsize]

the actual sticky will answer any questions if you take the time to read through it, as most got asked at one time or another. It is kinda long but any of the stickies about routines in the training forum are worth the read