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5 x 5

warped Posts: 28 Joined: 2003/03/03	2007/10/18, 11:38 AM Im thinking of using 5 x 5 and adding to the weight each week on my bench press for a few weeks to try add some mass and strength gains. Anyone tried this before with any good/bad results?
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/10/18, 12:28 PM I've heard of a lot of success with the program. Give it a shot and let us know how it goes.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/18, 01:02 PM Why are you just doing this for bench. Look at Bill Star's 5x5 program. I did it at the beginning of this year with great results. if you have any question about it, I can probably answer them.
yadmit Posts: 4,670 Joined: 2003/10/05	2007/10/18, 01:53 PM Loved the 5x5... nice challenge... quick workout, too. -------------- I see the words you are typing, but all I read is *click*click*click* Fat loss isn?t under the control of the magic fat loss fairies. - Alwyn Cosgrove
	2007/10/18, 02:51 PM Same question as Pemdas - why just bench? And how much mass and strength do you think you are going to gain in a few weeks? Squats, Deadlifts, Rows, Chin/Pull Ups, Over head presses, Dips, Bench, etc... You need it all and most of those are more impressive than bench. -------------- There are three types of people in this world: those who make things happen, those who watch things happen and those who wonder what happened. We all have a choice. You can decide which type of person you want to be. I have always chosen to be in the first group.
bb1fit Posts: 11,105 Joined: 2001/06/30	2007/10/20, 10:24 PM 5x5 is a great workout for strength and mass. I normally pick one bodypart, do it on a 5x5 for whatever period, then do a different one the same way. This will normally increase the strength fairly well of the one you are trying to do at the time. It is difficult and can be counterproductive to use a 5x5 on too many things at one time. -------------- Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
big_j_scf Posts: 308 Joined: 2003/11/08	2007/10/22, 05:40 PM BB, how do you normally supplement your workout for the 5x5 bodypart? What would be a good chest workout to accompany 5x5 on bench?
bb1fit Posts: 11,105 Joined: 2001/06/30	2007/10/22, 09:35 PM Normally when you do a 5x5, that is all you do for that muscle. The idea is not to kill the muscle with loads of sets, but to get stronger in the area/lift, and hopefully this should translate to more muscle gains via heavier loads/more overload. -------------- Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
warped Posts: 28 Joined: 2003/03/03	2007/10/26, 12:14 PM Thanks for all your responses. It's really given me alot of motivation. Ive been unable to get to the gym since this post but plan to go early in the morning and now I can't wait. Having read the responses so far, I think i'll stick to my original plan and concentrate on my chest. As soon as I'm happy with my gains i'll try out the other exercises mentioned.
benny_bear83 Posts: 31 Joined: 2007/03/12	2007/10/28, 05:11 PM so if you do this 5x5 routine can you still do isolation workouts? or is it nothing but bench, squats, and ect. because i wanted to get into this but it doesnt sound like it will work out the bi's that much. but i dont know im gonna have to read more about this.
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/28, 06:12 PM It depends on how you do it. There is a program by Bill Star that is centered around the big three and a 5x5 rep scheme. There is practically no accessory work, but you wouldn't want to do it either because it would kick your ass. Will gain some serious strength and some size assuming that you eat enough. Other people incorporate 5x5 in their program for just one lift. They will use that as their primary lift during the session and most likely do some other stuff to complement it. What worries me is that your primary concern is lack of biceps work. Who cares? Doing curls is not going to give the physique or strength that you are looking for. Now, I am not one of those people who will tell you not do curls if thats what you want to do, but realize that heavy rows and pulling motion are going to a lot more for your bis and over all physique and strength goals.
benny_bear83 Posts: 31 Joined: 2007/03/12	2007/10/29, 02:55 PM So one work out i do chest and all i do is bench press and i do 5 sets of one weight or how does that work?
Pemdas Posts: 973 Joined: 2004/07/22	2007/10/29, 03:24 PM There are two ways that I have seen this done. One is using the same weight for all 5 sets. One is ramping the weight each set to a 5RM. In the second method, the first 2-3 sets are more like warm sets. The real work is in later sets. This is great for strength. I think that the first method would be better for building muscle as you really want 24-50 reps totaled across your working sets. After this main movement you can move on to other stuff. DB presses, maybe some incline and decline or dips for higher rep less intense sets.
warped Posts: 28 Joined: 2003/03/03	2007/11/02, 09:05 AM I used 5x5 on my bench press last night and used the "2nd method" you mentioned. I was impressed by how much I was able to add and lift as a result. I feel from a pyschological point of view that 5x5 is good because you dont have that deflated feeling of lifting a heavy weight that you are struggling with and feel you have to do ten reps, using improper form and execution to complete them. As time progresses I'll mix the two methods up. ============ Quoting from Pemdas: There are two ways that I have seen this done. One is using the same weight for all 5 sets. One is ramping the weight each set to a 5RM. In the second method, the first 2-3 sets are more like warm sets. The real work is in later sets. This is great for strength. I think that the first method would be better for building muscle as you really want 24-50 reps totaled across your working sets. After this main movement you can move on to other stuff. DB presses, maybe some incline and decline or dips for higher rep less intense sets. =============
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/03, 11:32 PM Sweet man. I am glad you liked it. I think mixing the two methods is great idea. I might even consider rotating weekly. I think that it might keep you fresher and might enable you to make progress longer.
bb1fit Posts: 11,105 Joined: 2001/06/30	2007/11/04, 11:38 AM Yep, I am a big fan of increasing weights. That is the whole issue to doing a 5x5. The rule is when you cannot complete 5 sets of 5, you cannot move on until you do. -------------- Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer