WTF is this 5x5 routine that is so popular ?

[Madcow2]

I guess everybody that's been really happy putting on 10-25lbs in 2 months (which seems pretty damn common around here) should diet back down and start again. I'll fire off some emails to some of the better strength coaches in the country and let them know that they have been bulking their athletes all wrong for the past 30 years and that all of that muscle needs to be turned back in immediately, preferably to Jay or yourself so that we can keep an account.

Anyway, in the meantime while you wait for them to all cut back down why not read this pretty comprehensive overview on training theory here. You'll know more than Jay pretty damn quick and get a better understanding of this stuff: http://forum.mesomorphosis.com/showthread.php?t=8500

 

[van_wilder]

Ya ok So unless I use sets of 8-12 reps ALWAYS, I won't grow muscle? Cool. Got it.



Jackass!

Why is everyone so jumpy on these boards lately??? why not explain your reasoning instead of just a negative response.

I think that the 8-12 rep range is critical for muscle hypertrophy, but i think that the shocking the muscle with new routines is most important. I like to employ a variety of routines and usually switch it up every 3 months or so.

The 5x5 have served to pack on both size and strength for me working at the lower rep range. I've also found an HST routine worked well for size, although i did find that my strength didn't shoot up as high as it did with a 5x5.

I've used many different routines and training styles and I personally feel that the specific routine that you use isn't as important as your intensity. You have to hit whichever muscle(s) you are working that particular day hard.... balls to the wall wether you're using light weight, heavy weight, doesn't matter.

Bottom line: 5 x 5 good, HST good, whatever else you're using is probably good... but more importantly are you training hard CONSISTENTLY over a long period of time. Change your routine often so you don't get bored and you shock your body.


VW

 

[van_wilder]

Bro, I think you need to rethink your post a little bit. Everyone is different. I respond best in the 6-8 rep range.

You are 100% right! everyone responds differently... I think what he's referring to is the textbook definition of hypertrophy training that has been popularized by training gurus like Bompa.

VW

 

[Slyder190]

5x5 = The most powerful I've ever been naturally. Nuf said.

 

[mekannik]

I've used many different routines and training styles and I personally feel that the specific routine that you use isn't as important as your intensity. You have to hit whichever muscle(s) you are working that particular day hard.... balls to the wall wether you're using light weight, heavy weight, doesn't matter.

Bottom line: 5 x 5 good, HST good, whatever else you're using is probably good... but more importantly are you training hard CONSISTENTLY over a long period of time. Change your routine often so you don't get bored and you shock your body.


VW

Good post. In my earlier years of training 5x5 worked good - for a certain time. Now I am finding good gains using 10x3, wave loads, and my personal favorite - the 1-6 routine.

The body adapts over time. Between boredom and physical adaptation we need different routines to elicit different responses. Your goals should determine your methods - not popular opinion. Or professional steroid monkeys.

 

[stilleto]

it is my belief, and plenty of others, that to gain size, you must gain strength.

 

[VictorBR]

it is my belief, and plenty of others, that to gain size, you must gain strength.

Good point thought , you can use this routine for a while to build some strenght but you should stick with 8-12 reps as your base .

All the people doing 5 x 5 that are getting results , pretty good I must say . congrats . That doesn't mean you wouldn't be getting better results by doing something different . LOL .

5x5 imo is good for powerlifters only , or like to use temporarily to build some strenght but to stick to it for a long time is stupid imo .

OH and btw - when taking 2 g of AAS a week , you can do 1 , 5 , 8 or 50 reps per set , you will still grow . So....


Victor






Victor

 

[VictorBR]

Good post. In my earlier years of training 5x5 worked good - for a certain time. Now I am finding good gains using 10x3, wave loads, and my personal favorite - the 1-6 routine.

The body adapts over time. Between boredom and physical adaptation we need different routines to elicit different responses. Your goals should determine your methods - not popular opinion. Or professional steroid monkeys.

>>>> Good point , you can change for a while because your body will adapt . But then again , you should always go back to 8-12 reps .

BTW - to the guy that asked if I know the pros , no I don't Jay Cutler but I DO KNOW some other pros that stick to 8-12 as their base . Is that enough for you ?


Victor

 

[VictorBR]

Of course he knows all of them. How else would he get so wise.

>> I am wiser than you that is for sure thought .


Victor

 

[VictorBR]

Why is everyone so jumpy on these boards lately??? why not explain your reasoning instead of just a negative response.

I think that the 8-12 rep range is critical for muscle hypertrophy

>>> that is what I was trying to say but most idiots couldn't understand .

You can chabge your routine sometimes but MOST of the time you better stick to 8-12 .

Your muscles will keep growing as long as you increase your weights and change your exercises . I don't really think you should change your reps that much .


Victor