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5 x 5 training

jbennett Posts: 1,558 Joined: 2001/02/28	2001/12/15, 06:43 PM I had heard of this "5 x 5" training before but I never took it upon myself to try it. Well, yesterday I used the 5 x 5 method for my squats and I must admit, I'm in more pain today than usual. I just fell in love with this technique. If you've never tried it, just do it once and you'll see why I love it now. For those of you who have never heard of the "5 x 5" method, its a pretty easy concept to understand. After your warm-up, you do 5 sets of 5 reps. Sure, seems simple enough, but during the concentric part of the excercise (on the way up for squats and bench), bar speed is key. Be explosive, but keep your motion under control. I used more weight (35 lbs more!) on my last 2 sets of squats than usual, and it seemed to take less time to complete my workout. Some people consider this method part of a HIT (High Intensity Training) program. I now see why.
MuscleRage Posts: 203 Joined: 2001/12/09	2001/12/24, 03:47 PM This sounds like an effected method. I kinda have been already performing these types of training methods and didnt even notice. I think this method is best for people who want fast, big mass gains.
edwardocantu Posts: 59 Joined: 2001/12/11	2002/01/14, 12:47 PM i think 585 training is really good for athletes, i wouldnt recommend it too much for bodybuilding if that is ur goal.-CANTU
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/01/15, 04:34 AM Cool jbennet, great to know you liked it. Do you know what weight % you worked in? Was it around 85-95% of your max? This is leading towards power lifting and it's true what Edwardocantu is saying that it wont give you much more muscle mass. BUT if we want to keep stimulating our muscles, we need to change tecnics very often, so go for it for a while. Keep us posted about your progress.
ltroisi Posts: 764 Joined: 2001/11/06	2002/01/15, 08:38 PM i am doing a 16 week cycle that ends with 1 week 5x8 1 week 5x7 then a final week at 5x6.(slows too) This will kick your butt! I got good definition and lost some bodyfat on this program last time I did it.
lifjon Posts: 1 Joined: 2001/12/31	2002/01/15, 09:44 PM this method is an old power lifting training split, you do 6 weeks of 5 x 5 then 5 weeks of 5 x 3 then 4 weeks of 3 x3 and then you do a month of 5 x 1. When I started training on it I could bench 185 squat 200 and dead lift 200, I weighed 148, after the cycle i was benching 275 1rm, squating 415 1rm, and dead lifting 385 1rm. and my body weight was 148. it is intense, but you get more strength gains then body mass...
jbennett Posts: 1,558 Joined: 2001/02/28	2002/01/15, 10:30 PM Sure, I'm aware that its not really for people who are seeking mass. But, its a great way to change the monotony of the same ol' workout routine. I do the 5x5 training about once every 3 to 4 weeks or so. Its really intense and it can hurt, but its worth it.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/01/16, 02:41 AM We have to enjoy what we are doing, that's the most important thing. So go ahead jbennet. Hi Leslie, your program sounds rather cool. How much muscle mass do you really want?
ltroisi Posts: 764 Joined: 2001/11/06	2002/01/17, 09:11 PM I am at my goal right now. I wanted to put on the muscle I lost while dieting for competition plus a few. I did so I am happy where I am. Now the trick will be to lean down for summer with out losing the hard earned muscle.
Ironbod Posts: 71 Joined: 2002/01/18	2002/01/18, 07:22 PM If you haven't checked it out yet, the Sports Supplement Review 4th Issue has a brutal workout using the 5X5 method.
internut1500 Posts: 5 Joined: 2002/02/07	2002/02/07, 11:45 PM You probably used more weight on the last 2 sets because you were making your nervous system respond more than you have asked it to do in a while. Numerous sets will do that, it's cool to work with. In German Volume Training the technique is 10 x 10. You use the same weight all the way through even if you can't get 10 reps out for each of the 10 sets. The first few sets work out to 10 reps but then the middle sets go down. By the 7th-8th set the number of reps jumps back up. It's weird to experience, but very cool... and very painful the next day... urr, make that the next week!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/02/08, 11:17 AM I must admit this type of training is very effective in stimulating muscles. Ah, and that soreness afterwards...feels so good!
edwardocantu Posts: 59 Joined: 2001/12/11	2002/02/21, 07:26 PM yesh its tough to go that route