You’ll prob notice if you change it back to something else it will trigger continually growth 5 months is a very long time to be on the same program, your ready for a Deload period unless your just continuously increasing strength after 5 months which would typically only be indicative of a beginner
@@thedarknight4068 for weight loss, yes and no. Yes bec performing the exercises in a 5x5 still works you and burns calories. No, if you will solely depende on a workout program for weight loss. 60% of the weight loss journey would really rely on proper diet or proper nutrition.
I would suggest doing traditional bodybuilding style 4×10-15 sets of exercises for 2 3 months and losing a couple of kilos and the when you are trying to bulk after your cut start the 5×5 , because 5×5 is all heavy compounds that need a lot to recover from specially after 3 4 weeks so it's better if you are in a surplus while doing 5×5 so you can recover easily and optimise your strength and muscle gain
I loved 5 x 5 training few years ago. Lost loads of fat and built lean muscle. I also smashed my forces fitness tests. Another plus is that you don’t need to go everyday! Since then I have maintained a decent solid base of muscle. The issues with neck and shoulder pain was horrendous though so take it easy.
deload your flat bench and change your grip. You shouldn’t feel pain from doing OHP or flat bench press unless you’re talking about neck soreness following a workout. If you’re feeling neck pain during a bench press, you could be straining too much. And the guy that said to row more is spot on. You might’ve pulled your head forward because you have tightness in the shoulders and pecs. Not fun. I had it one time for a long period of time and it took a lot of neck and back exercises to correct the imbalance
@@dylan4701 I switched flat bench to incline and I have had no issues. I suffered near debilitating shoulder pain from flat bench and close grip. A slight incline alleviated all pain and I added over 100lbs to my bench over 6 months.
Yup 5x5 has been massive for me. I burned myself out a few years back by doing 5x5 every workout so I stopped. But picking it back up and just being intentional about a deload here and there has helped a ton.
I can imagine the same thing getting old. I recall a video a few months back by Elliott Hulse saying his daughter used to work out often when she played soccer, but she took some time off, like a month or so before the season started again. He noticed her energy and performance were highly increased when she went back to soccer after her rest period. My brother and I use this method so we can rest and allow our gains to really heal and develop. We usually do strength training in 5x5, 3 days a week, for 3 weeks. We then take the 4th week off (imagine this within a month's time). Then we do a second month of 3 weeks strength training with 5x5's 3 days a week, take the 4th week off. Then we do two months of hypertrophy training with high reps using the 5x5 method, 3 days a week...3 weeks on, 1 week off. Give it a try and see if your gains will increase. I bet you will throw off your body enough to not get too used to one type of exercise, so you can keep the gains coming.
@@claytonwright2416 I like the idea of doing two months of hypertrophy training sandwiched in between 5x5 sessions but how are you doing hypertrophy training using the 5x5 method when you say you are doing higher reps? Are you doing higher reps or are you doing five reps?
I am 63 years old, been HIV for 32years, I don't have access to real decent iron. I have 2 dumbells and instead of heavy for 5 reps, I'LL GO UNTIL I AT FAILURE (25-35 ) REPS EXTREMELY PERFECT FORM, and did the 5 sets like I described. And I got great gains 💪 thanks guys
@@RootyReddy yeah I got the blood test verified it on November 1990 on a parole violation, back then a few dirty urine sample, was enough for the system add me to the number of inmates in the state system, ridiculous right? THAT is not the way they are doing cause the economy is not enough... But life is good cause I have a roof over my head and 609$ in the ssi , but HRA getting most of the rent and I have 12 years Free 🤓👍
@@raymondruiz199 does HIV affect lifting at all? Is there any side effects to medication you may be on? I’m not HIV positive I’m just kinda wondering if you had to make any adjustments
"After doing 5x5 for 6 months, then switch to 10-15 reps watch what happens" This is key! Yes 5x5 is a great way to build a strong foundation but from experience after a certain point it's important to switch up rep ranges (progression/periodization) and add in different exercises to compensate for any weak points which inevitably emerge.
@@kingadjust6201it is to some people, that have no clue of what they are doing or have a fear they will hurt themselves. Someone like me, that’s never been in a gym long enough to learn anything or never been in the gym at all. I cannot afford a trainer and I’m trying to get myself in better physical shape and build strength. Listening to different professionals trainers, like these guys or Dr. Mike, when they say things, I get confused and after that, it’s hard to get what they try to explain. 5x5 I’m hoping it’s basic enough to do at the YMCA or some other local gym, that won’t make me get discouraged and leave. I typically go walking, because I can do that without any training or need a trainer. Jumping into a 5k would be difficult, especially without a person with knowledge of how to start running for the 5k.
I started off with 3X5, after six weeks 4X5, and after 12 weeks 5X5. I was a couch potato starting off squatting 85 pounds, after a year I'm at 355, and deadlifting 410. I also throw in heavy ass farmers carries, yoke walks, sled exercise and yoke walks.
Sounds great! I'm doing a 3x5 myself I've been mixing in hypertrophy routines (aesthetic routines) provided by mind pump. I do 1 month of strength and 3 months of aesthetic, but I always take my 70% max and focus on PO(progressively overloading) during the 3 months. I was able to maintain 200lbs for 3months and increase my squat from 160lbs 'Ass to Grass' to 180lbs AtG. Working on getting that to about 200lbs and hopefully bumping my Bench to 220-225lbs this month.
Just wanna say, you're a beast. I started off deadlifting 80lbs for 5 reps and benching 75 for 5. After a year mymax deadlift is 300 and max bench is 180. I could learn from you! Especially about squat. That never clicked for me so I do other variations
I’m glad you made serious progress and I don’t mean to come off negative but starting from an 85lb squat and going to 355 is physically impossible in a year. Unless you’re barely squatting down an inch or something, even then it’s pretty impossible. But congrats on the progress nonetheless
I used to do 5x5, did it for a long time. But I'm older now, and I get persistent DOMS when I do that amount of volume, and I was plateauing. After watching Dr. Mike, I realized that my problem is that I was sore every time I worked out. Now I do 3x5 for squat and bench and 2x5 for DL and OHP, and I've broken through my plateaus. I can train every other day without starting my workout sore...no more plateaus. I've stuck with this for about three years now, and my progress has been slow but constant. I raise the weight every workout (2.5 lbs for presses and 5 lbs for lower body movements), and deload once I stall on three of those movements. Mix that in with pull-ups and rows and I have a program that really works for me.
It's also a great way for retraining from detraining because it causes less soreness i use the 5 rep range from 3 to 15 sets heavy weight, moderate and light weight.
I used to be a 4x10 guy 5 days a week. I’m older now I’m A concrete finisher and had to switch to 5x5 3 days a week and I’m really pleased with the results.
Just got back to lifting and started with 5x5. It is amazing how quickly your body adapts to it. Being a bit older now I do however pay attention to properly warming up and letting my body fully recover.
as an older lifter wanting to continue to see gains but slowing down, check out the madcow program. It has many of the same principles but at a slower rate with more loading in the progression each set.
When I was younger my friends and I did 5x5 but we'd gradually add little weight on the bar. It would only be 5 lbs higher on set 4 and another 5 lbs on set 5. they were there to help us keep the weight moving.
I have been doing 5X5 since 1971 Best mass and strength program. God Bless Joe Wieder and Dr Fred Hatfield. I still use the 5X5 at 67. I have also helped hard gainers use it to put on size. I highly recomend 2 books for everyone who has strength and size and powr goals. First is Joe Weiders Ultimate Bodybuilding. Especially if you are just starting out. Second is Power A Scientic Approach by Fredrick C Hatfield , PHD I have written programs for a lot of people with great results. Study the old and the new and blend what works for you. Ask for help if you are struggling with a goal. Encourage others and learn from each other. And remember when comes to building a strong healthy body it , like a lot of things is not a one size fits all. Good luck , be safe and build up yourself and those around you. And yes I still do 5X5 at 67 With maybe a tad less weight .
Sounds good for strength training not necessarily hypertrophy. I'm older and a set of 5 reps close to failure is way too heavy for my joints but younger to middle aged it might be a good thing to engage with. After lifting consistently for over 40 years I'm stronger than my joints can handle heavy weights. They mention this in the video so 5X5 is a younger man's game lol, I'll stick to 10-15 reps.
I’m in the same boat. Years of competitive volleyball and being pretty tall has been hard on the joints, so they can’t take as much as my muscles can lift. Need to look into joint supplements maybe, might help.
I’m 62 and I’ve been working out since I was 15 years old, lotta mileage on the old body. Just finished up an eight week cycle of 5 x 5 first time I’ve done it in years I actually noticed gains significant ones at that. And noticed some changing of my size I’m suddenly a little bigger if that’s believable. They do work, but as he said the joint pain and everything else that comes with it especially at age 62 can be tough to deal with. Eight weeks is as long as I’m going per cycle on it but I’ll definitely revisit it in another few months. Great video guys have a good one.
Hello Steven, I've just turned 60 so would like to ask the advice of someone with a similar age context to me if that's ok. I am planning to do a block of work on 5x5, so would like to ask what the percentage of your 1 rep maximum you work at, also is that for all five sets or would you do a couple of sets at a lower percentage, then the last few sets at the target percentage? I hope that makes sense, thank you.
i loved 5x5 for building strength, I'm numerically stronger now at 50 than I was at 26. The bad part is performing once you've reached your max at almost every exercise. its hard, and a missed meal or less sleep and my max rep falls fast
@@JDirty-w-tha-30 Thanks for your reply! I've been doing the DEadPool workout Ryan Reynolds did to get in shape for the movie. It was pretty good and along with some 5x5 elements, had me looking pretty good in 2019, until the Apocalype happened. During lockdown, I found an online workout Beach Body On Demand and the 100 day program uisng cardio, HIIT bodyweight training was rough but varied. That program helped my mobility in so many ways
15yr of recurring lower back issue which made me bedridden for days every few months. Went to so many physios and chiros to no avail. I was so desperate that I started 5x5 after reading some stranger on discussion board wrote that he "fixed" his lower back issue with the program. Now almost 10 years later, only had a relapse once and even that it was only a bit of soreness, but I wasnt bedridden at all. If you have a very bad lower back issue and have tried everything, with proper supervision, maybe 5x5 is your only hope.
Glad to hear that it was working for you , usually an injury or an issue means that that area is weak and needs to get stronger , thats a good way into looking things
5x5 with straight sets is good for beginners but once weights get quite heavy then I believe it is better to use one top set of 5 at max possible weight with good form and use remaining 4x5 sets at 5%-10% less weight.
@@farhanhussain_ most of the time I do, but I just listen to my body....once I start the set I know if I can crank out all 5. I dont give 100 percent my all on every set, just my last one. On sets 1 to 4, gun to my head I'm sure I can crank out 2 maybe 3 more reps but I don't wanna go to failure too soon and kill the rest of the session. I stay below the threshold then on my last set I leave it all out there
I'm a 32 year old beginner so take this with a grain of salt. I've been doing timed 5x5 workouts with calisthenics and a final light weight burn out set mixed in with great results. For example I'm working with 205 on the bench very slow and controlled reps. 3 minutes between each set but I do 10 slow and controlled pull ups between each set. I finish with putting 135 on the bar and pushing until I literally can't get the bar up and someone has to take it. I started only being able to get 19 reps with 135 and yesterday I got 30 after 3 months of this. I also work with the 205 for the whole month no matter what and will only up my weight by 5 pounds a month. Keeps me from feeling forever tired and getting hurt. I'm in this for the long game.
Il gonna start the 5x5 again. I was on that for 3 months before the summer, and felt stronger. But then i had 3 weeks off work and vacation i struggled to get back. Now im gonna start again tomorrow after a long time away. 👍
This hit the mark for me. I got the strongest i’ve ever been doing the Bill Star 5x5. But i went too long with it and had all sorts of joint pains. I should have switched it up but the ego wouldn’t let me. now i switch the order of the exersises and have three completely different programs. I’m pain free and strong enough for my age. I could have made more gains in my 30’s if i new then what i know now! Truth!
Yeah I followed the 5x5 Stronglifts which has you Squat 3 days a week for 5x5. That killed my knees after a month. I modified the program and scaled back squats but other than that I recommend 5x5.
The compound movements allow heavy weights. The 5x5 allow better form which results in better ROM, usually. And, just the tonage moved is great. It's just a work smarter not harder type of thing. Memes aside: I did starting strength novice program. The 3sx5r and the 1sx5r for deadlift; may help new people just trying to get generally stronger.
I’ve found that starting with heavy singles then doing my 5x5, followed by 3 accessory exercises 3x8-10 is showing great results. So for example if I’m pressing that day, I’ll do 3-5 heavy single squats then do a 5x5 on bench, then weighted dips, tricep extensions, dumbbell press, etc. I also take 1 day off between sessions and my fatigue went away
5x5 for 8 weeks with progressive overload (3-5 minute rest periods between each set) on to 2 weeks of 3x12-15 with 60-80%, 30-60 second rest. deload week after. back to the 5x5 after. this way 5x5 never stops working, and you get your hypertrophy and muscular endurance work in too
@@keifer7813 Because of the load, I imagine. He doesnt say it, but I am guessing 5x5 with 80%+ of your max rep. When you do heavier loads, you need way more rest.
In order to regenerate the ATP I believe its called for the strength to return in the muscle for the next set. If one starts the next set too soon one can expect potential diminished performance.
5x5 sounds nifty but my recovery periods were too long(over training) @ 70% rpe. 4 sets of 5 or 3 sets of 6 is a more appropriate volume for me @ 70% rpe.
I do a 5x5 full body, 1 compound movement for push, one for pull and legs i do rehab stuff(knee injuries) 3 times per week, But I usually lower the weight and go 8-12 on the last set or I add on a 6th and go 8-12, and thats the only set I take to failure. I used to be a brosplits-moron that did dropsets, superset and forced reps on everything for 2.5h regardless of muscle group, I just assumed more work and pain = more gains.....that ended in a 4 year break due to injuries. Now im doing 1/4 of the work i used to and im seeing better progress because I can actually train properly every session because i have time to recover between sessions.
5x5 style training with the basic compound barbell movements is a great starting point for weight training. When you're starting out with lighter weights and learning the movements, 5x5 will help you see great progress. It has its limits though. For me I started with Stronglifts 5x5. And I did run into issues with joints and fatigue once I started pushing heavier weights. One thing the guys don't mention here is how some 5x5 programs have you squatting *every* workout, three times a week. That's great when you're starting out - not so great once you hit heavier weights. 5x5 is not the end all be all, and people seem to overlook that even the biggest promoters of 5x5 aren't dogmatic about it. Starting Strength actually uses 3x5, and StrongLifts recommends dropping to 3x5 once you hit hard plateaus. They do allow for assistance movements like chin ups and dips, and when you reach a more intermediate training level they recommend changing your training to things like the Texas Method and Madcow.
Question if I’m doing: Squat Deadlift Overhead Press Bent Over Row Bench Press Monday - 3x12 Smith Wednesday - 4x8 Dumbell Friday 5x5 - Bar Any critiques?
I have same situation. I do 5x8 on squats still just for volume but then taper to 5x5 as I up the weight in my periodization. I find I actually have better recovery with 8s though.
I'll do a warm up 1x2 then my first working set is a little light but still a big jump from my warm up. For example on squat 1x2 @ 155 1x5 @ 205 1x5 @ 225 1x5 @ 245 1x5 @ 250 1x5 @ 265
If I were looking for Science backed Exercises.. where is the best , and trusted site you guys Use… Thank you guys for everything, the Gurus of the Game.. your emphasis of “Science backed” Information is respected
Just had my first kid and have felt very lazy but Ive gotten back into a 5x5 program and it feels amazing. Love that you get to practice the techniques and that you can track your progress so easily.
Literally been listening to Mind Pump podcast for the last 100-200 episodes and this is the first time I’m seeing y’all’s face😂 I was so off for what I thought y’all looked like💀
What would be a nice 5x5 routine to follow? I pretend to start a 5x5 routine for the next 4 months and this is the workout I have right now: Workout A Squat 5x5 Bench 5x5 Barbel row 5x5 side raises (shoulder) 3x8 skullcrushers (triceps) 3x8 abs 3x8 Workout B Squat 5x5 Ohp 5x5 Deadlift 1x5 pullups 3 x 5 calf raises 3x8 biceps curls 3x8 what do you guys think of this routine?
That's cool for sub maximal loads if you plan on doing programs A and B regularly (alternating). As Pavel had said, Strength is a skill. You'll build good strength.
Used to do 5x5 but after a couple of years, I got bored and exhausted from it. As I got into my 40s, doing back squats were getting increasingly difficult and worrisome. Now I play around with my own routine that I'm happy with. BUT, 5x5 taught me a lot and gave me a great foundation.
If I’m doing the big 5 compound lifts 3 times a week, do you think it’d be better to do 5x5 or 3x5? I’m a beginner. I also heard some people do 1x5 for the deadlift since it’s right after squats
One thing I like about 5x5, especially with heavy emphasis on compound lifts, is you have a tendency to avoid junk volume. And so often without realizing, that’s exactly what I would get and I don’t feel so great. However with 5 sets of 5 reps while lifting relatively heavy, I would actually feel accomplished after finishing off my final exercise.
I like working up to singles with 90%1RM. A couple of sets of 5, then couple of sets of 3 followed by 3 x1rep, drop the wt and do a back off set 6-10reps. So 8 sets but its still around 25reps total like a 5x5.
I do 4 sets of 6 reps, because unfortunately I never have a spot and I am able to barely hit that 6th rep by myself. I was able to increase my my workout weight from 225 on bench to 265 for 4 sets of 6 after a few months. Worked for me. If I had a spot I would do 5x5.
My current workout is 5x5 on the compounds followed by isolation movements done as drop sets for higher reps. Bench press 5x5 Incline press 5x5 Cable flys 3x15 (set of 5 then drop the weight down by 10% then do another 5, drop weight down by another 10% for 5, that’s just one set. Repeat 2 more times.)
5 * 5 made me know exactly what i can do, how much and how hard i can go. When i tried a bro split after, it was too easy and i felt like i was wasting time. I"m accustomed to squatting heavy 3 times a week. I did add in 2 sets of hammer curs and 2 sets of normal curls on chest days, and on over head press days i'd add in dumbell skull crushers. In 3 months, i was jacked, busting thru my clothes in the chest, arms, legs and ass
i ran a 5/x5 program back in 2013....i was a beginner and lost bodyfat, gained muscle, and looked noticeably better in my clothes after a short period of time and i didn't even "eat clean." a knee/groin issue forced me to stop but i highly recommend it for any beginners who want to get into lifting the issue may be finding a free squat rack at your commercial gym because when i was doing it, there was always some dork in there doing EVERYTHING but squats....
Got injured doing 5 x 5. Also it takes time man, and I have 2 small high maintenance kids lol. So I do 3 x 5 now. Power clean, bench, squat, deadlift... And I'm a fit 40 yr old guy. I don't get injured and I keep at it. All I'm saying is 5 x 5 might not be for everyone, and taking advices from people who earn a living training might not be the best ;)
I remember Arnold making this a big foundation in his training to break through plateaus. It was in an issue of muscle and fitness back in the early 2000's. Good stuff that works great with different percentages of your max.
Combo setting push-pull movements while prioritizing the first set for max reps has worked wonders for strength and physique. The lightest set should hit 6-8 reps and every 1-2 weeks another rep to the first set. Work pyramid style with that first set being the lightest of the working sets. This seems counterintuitive given we want to typically want to prioritize our energy for the heaviest sets but working in a semi fatigued state seems to auto regulate the tendency to focus on weight. Quicker recovery and more quality volume and technique.
The key honestly is not sticking with any program too long!......I will do a program where I do 5x5 on the big compound lifts....then sprinkle in the accessory lifts.....dumbbell flies, lateral raises, shit like that for the basic 3x10.......then after about 6-8 weeks I'll change to 5x10 on compounds.....3x10 everything else......then 6 more weeks I'll switch to 5x20 compounds.....3x20 everything else. I find I always look and feel my best in the first week or 2 after switching up my routine!
I have been doing a version of 5 x 5 full body for 27 years, ex. sometime 8 8 6 6 5 or 6 6 6 6 6. Mixed between horizontal, vertical, hip hinge and leg push movement. 5 days a week in supersets, dumbbell press followed immediately with dumbbell row. Instead of Dead lift, maybe a rack pull or Romanian. Lots a compound variation so you don't get bored. And what great is I rarely have to do abs. Just mix calves in with squats
I’m 5”3 and weighed 120 lbs before I went into rehab(court ordered for weed lol),was always a skinny guy,but knowing my father was pretty well built for a short guy as well,I knew I had potential .I was also lucky my roommate Tamby was a personal trainer so that also helped.Started off training in the room doing 5x25(push-up,dips,sit-ups,pull-ups,chin ups)every week,then adding 25 every week until I hit 100 daily.Before I even got in the gym I was doing 100 clips np,people where already telling me I was getting my weight up which was was a huge boost for me.When I started in the gym I started with 12-12/10-10 sets x2 for 2 months before I started doing the 5x5 routine.It’s important you build up form,stability,and endurance in those muscles first as you will be maxing out every set,especially in the shoulders.You don’t want to be maxing shoulder with weak form,you kill you rotator cuff.I gained so much mass it was crazy,and I knew I was crazy strong,it was a unreal feeling.I left 146 at my heaviest,and I turned into pound for pound as many guys would tell me in the gym,the strongest little guy they ever saw lol.You know your doing something right when the bigger dudes let you train with them.Ever since then 7 years ago,I still knew I had more potential.I’m 33 now and just trying to get back into my top form.Finding out what works for you I would say is the most important thing,especially for small guys like me.Once you find out what works,stick to it.So personally the 5x5 max weight is crazy effective in short intervals of a month,you wanna give those joints and tendons a rest.With hard work and dedication,no form is unreachable!!!
Amazing. I’m the same age as you(34 in July) and I want to get back in shape as I am also skinny guy, I was going to the gym when I younger and was 80kg of muscle now 66kg and I’m not sure if 5x5 would be good for me as I never did it. Any advice would be really appreciated.
Now I'm wondering if I've been doing it wrong... I would do 5x5 full "working sets" meaning that I'd do 3-4 warm-up sets before I hit the 5x5 weight (and often a couple of cool down sets afterward). Is that over-doing it (i.e. 10-12 total sets per exercise was not unusual for me with two compound exercises per session)? Note that it was 5 reps per set in the warm-ups and cool-downs too, so they didn't feel like "hard" sets except for maybe the last warm-up.
During the first 3 years I lifted the 5x5 is how I made most of my progress. They are correct about it no longer working once you become more advanced in lifting though. I consider it the greatest beginner routine and still good for intermediate
Been doing 5x5 for 5 years and it's the best workout, straight to the point. But I've modified to my needs and this works best for me. 3x5 Monday Wednesday Friday Saturday Assistance Workout- Front barbell squats, chin ups, dips, barbell curls and skull crushers all 3x10.
Just started sl 5x5 yesterday after a long 6mnth layoff. I figure going back to basics, especially at 57, is the best bet. After a Mon I'll hit madcow with accessory work and use my deloads. I've done everything from max-ot, 5-3-1, gvt and all gave me great results.
I believe they’ve answered this before and their answer was along the lines of: They prefer doing high/low reps for more than 1 week (typically 3-4 weeks) to allow your body time to adapt and once it starts to adapt, boom, switch it up.
I would extend this to 3-6 weeks for an ideal periodization schedule. Currently doing this and I've put 100 lbs on my 5 squat max in 4 months and 145 lbs on my deadlift max. (I was underperforming).
You could even do it the same week. First Bench day 5x5 @80% of 1rm and the second Bench Day 4x8@70% of 1rm. It is called Daily undulating periodization and is great.
@@vikoccult7494 I’ve been thinking about implementing this into my ppl routine like the last three days I’d go lighter, if it was up to me I’d just do heavier but I’m just worried about my joints
I do multi circuit workouts with core between each full circuit set. I’ll do butterfly and core for three sets alternating between. Then I’ll do dumbbell bench, shrugs, lat pulls and core for another circuit all with the same 45s and I don’t put them down as I alternate from bench to shrugs to lat pulls. Then I do tri and bi with core between each set. Then I do forearm work with core between each set then I do arm raises forward, side and bent over with core after that set. Then I do two arm tri and bi with core between each set. All my sets are 3x10 except for shrugs and core which are 15 and 20 twists/20 bicycle kicks or 20 side crunches each side. All in all it takes less than an hour, I get cardio out of it, I sweat, I keep moving unlike all the other morons texting on a bench for 15 minutes between sets. I also don’t increase weight for at least 2 weeks until I can move the same dumbbell weight with ease on all exercises. Same for arms and shoulders. I get a full body workout with over 10 exercises in less time than most people do in a week. I do this every other day with the goal of not being a meathead and looking like a jock wana be football player/ failed me universe. Also, I spend no time flexing in the mirror like I’m gods gift to earth so that cuts back in gym time too. Oh and I don’t eye fuck every girl that crosses my line of sight then spend the rest of time trying to get her attention by doing whatever workout she’s next to and flexing and posing like a little beta bitch. If this describes any of you then seriously learn an instrument or go on a hike or do something with your life because every second you spend at the gym is a second you lose at the gym. Be efficient, goal oriented, focused, determined and excited to get the fuck out of there and go live your life. And keep you damn phone in your pocket for crying out loud. Seriously it should be illegal to have it out longer than 5 seconds.
I love 5x5. When I started I would be worn out trying to get that 4th or 5th rep of my 4th and 5th set but literally a week later I'm able to do it then I add more weight and keep going.
I'd like a video that goes into warm up set weight selection, cadence, rest duration, and what the 5 sets of 5 look like. Does those 5 sets include warm up sets? Do you pyramid up in weight, or are you sticking to the same weight for all 5 sets?
You do warm up sets up to your working weight and then you do 5 sets of 5 reps at the same weight. Every time you train that exercise you should be incrementally putting more weight on the bar. Progressive overload is what you’re after. Stronglifts has a pretty straightforward guide online that will give you all of the information your after.
to me 5-3-1 variations are way more effective for beginning strength gains. You have one week of 3 by 5 working sets and then the other 2 are 3's and then 5-3-1
I generally 5x5 my main lifts of my splits when I'm not training for anything specific, seems to go ok. My main pull day (specifically rows/carry days), 5x5 for barbell rows, then move onto other back exercises Leg day, I sumo on leg day as my main leg movement (very rarely bb squat due to lower back compression and go hard on posterior chain instead), so 5x5 sumo deadlifts then move on to other movements Chest day, 5x5 for any type of barbell bench (flat/incline/close grip), occasionally I'll go close to a 5x5 for heavy db presses, but generally I'll go a few medium-heavy feeder sets before 2-3 heavy working sets Shoulder day, 5x5 for OHPs before hitting the dumbbells
I always start my powerlifting program with a 5x5… A) 5x5 B) Top set of 5 and Backoff sets C) 5x3 D) Top set of 3 and Backoff sets E) Deload F) Peak… Top sets of singles and Backoff sets
what if i do all my big lifts like squat ohp bench 5x10 isint its more reps what i do whenewer i reach all set of 5 with 10 reps i increace wheight by 5 pounds im thinking maybe i should try 5x5 i been only lifting for 5-6 months and its seems like its getting harder to increase wheight i gained 4kg in body wheight went from77kg to 81.7kg my bench increased from 62.5 kg 10reps to 85 kg 10 reps squat from 65kg 10 reps to 92.5kg 10 reps and shoulder press from 30kg 10 reps to 42.5kg 10 reps and its getting harder to increase wheight it doest increase every training sesion like it use to what should i do and how realistic it would be to reach 100kg 10reps bench 115kg 10reps squat 60kg 10reps shoulder press in how much time i could achieve this max body wheight maybe 83-85kg? i eat moderate diet get about 2800cals on average and 150grams of protein i take fish oils and multivitamin as a suplements what would improve me gaining more muscle and getting as close tho these strenght numbers?
@@saidassimkus1133 regardless of what you do (5x10 or 5x5) every time you can successfully complete all sets and reps with good form; yes, you will increase weight by 5lbs next workout. If you’re more advanced you can make bigger jumps like 10-15lbs however 5lbs a week will be a good enough increase so that you can reinforce good form/technique.
I’ve never PR’d when testing 1rm after traditional program. Now lifting more than ever on couple compound lifts week 8 of 5x5. My question that I can’t get answered is…when you can’t complete set of 5, do you take a break and try to complete reps till 5x5 accomplished..or repeat previous weight for another 2 weeks??
Try the Snake Diet. I'm able to see my gains faster and allow my body time and rest enough to heal and develop. Check out Cole Robinson, too. He's a health coach, and he really knows his stuff.
I'm starting back up after not lifting regularly for almost a year (I'm still active, just haven't been strength training), and I plan to run 5x5 for the first few months at least in order to get back to basics and work on form, neural recruitment, and general strength before moving to a higher rep hypertrophy focused plan after either 3 or 6 months. 5x5 is a great plan for beginners or someone that's taken time off and need to kind of reset.
2 months into 5x5 and my squats are now at 24bs from barely being able to squat 135lbs for reps. Mind you I'm 36 and in my mid 20s used to deadlift 405lbs and squat 385lbs. Then moved on to cycling had a family and gained like 30lbs and so on Nov of 2021 I decided to get back into strength training.
Built my bench with a 5x5 and was able to recently hit 245 lb for 6 reps. I went back to higher volume and I was able to hit 230 lb for 10 reps. Overall, I started the year at 185 lb bench so it definitely works for building upon a strong foundation. My goal is to get to 315 in another year.
@@JadedBeast I was going up like 5 lbs weekly, but I also had weeks where I would simply do a back off set with more reps to increase work capacity and and strength. So I’d do a 5x5 for like 3-4 weeks, then I’d go back to higher volume with moderate weight for a few weeks, rinse and repeat. Also I’d do a lot of skull crusher and extensions to strengthen my triceps.
It´s great, I use it only twice a week to complement BJJ , you don´t have to go berserk with it of course or as those guy said, you´ll get injured but that´s true for everything.
I can never get the compound equipment I need like Benches and Squat racks at my gym for doing 5x5. It’s always taken and being used by people during the hours i have available to workout.
So, why is the typical rep suggestions usually 8-10 reps or 12-15 reps??? Also, to me doing the 5x5 workout just doesn't feel like I'm getting a workout. So, how long would you suggest doing 5x5 before changing
5×5 is great for beginners and intermediate lifters. More advanced lifters should optimize their program to fit their goals, however. Myself, having trained for almost 5 years consistently, I train on a single-to-triple, compound lift basis, and then my second exercise is generally compound-oriented with a direction towards volume until failure with 3 rest pauses added to the scheme. Finally, I either add an upper or lower back exercise (or occasionally shoulders) depending on the day and then finalize with weighted core, banded face pulls, and/or rotators. All-in-all, I'm in and out in 45 minutes, I'm beat the heck up, and my program works whether in a bulk or cut phase. That being said, I train strictly powerlifting, having bodybuilt for 3 and a half years prior to starting this program, so my muscularity was already naturally peaked for the most part. I'd recommend doing something along the lines of this 1) with friends, for assistance both in spotting and in rapport 2) only after building either a firm muscular base, like myself, or after having adapted fully to the 5×5 scheme, as I said earlier. Goodluck!
Towards the end of this video you say “do 5x5 for 6 months, then switch to a program doing 10-12 reps and watch what happens to you r body”. What would a person possibly be able to expect at that point once switching to 10-12 rep range for a program?
Started doing a full body 3 day a week and always start with a 5x5 on a compound. I’ve seen good signs of improvement of weight loss and mass gain?! This together with hitting the whole body each time looks it’s stimulating a lot of growth …
@@jfahringer29 here you go .., Day 1 Squat 5x5 All exercises are 4 x 10 - Dumbbell bench - Dumbbell row - Seated dumbbell press/Arnold press - Lunges - Dumbbell curls - Standing Tricep extensions - Calf raise/press - Planks 5 rounds as long as you can go min 20secs Day 2 Bench press 5x5 All exercises are 4 x 10 - machine flyes - Leg extensions - Leg curls/hamstrings - Pull-ups - Seated lateral raises - Dumbbell hammer curls - Triceps rope extensions - Planks Day 3 Deadlifts 5x5 - Incline dumbbell press - Lateral raises - Lats - Leg press - Ez curls - Skullcrushers - Dumbbell shrugs - Planks
Of course tweak as necessary in terms of the weight so start at a moderate weight for the 5x5 and work towards a tougher 5x5 For the remainder try to find a moderate weight that you can get 8 reps on but not 10 and work towards 10…. Then bump the weight if required
The best 5x5 program I’ve seen changes to lighter weights higher reps after a certain period of time. I guess to prevent injury. 5x5!is definitely what I’m focusing on when I get back to a country with a real gym then I’ll moce on to my mixed reps and sets routine that’s always been good to me
5x5 compound movement, sure. Good strength builder. Make sure they're weighted to where that last set is difficult to finish with good form. But the accessories that contribute to those movements, or isolate a small muscle, you work for endurance and blood flow. 3x10-15 is good. But again, weight it to where the last half of the 3rd set is difficult. Not to where it blows your form, but where you're pumped and burning, and you wonder if you can keep good form. Of course put on more weight when your last set is pretty easy to do. That's my favorite way of doing it anyway.
Big ups for Travis repping the bird on the bat. StL all day baby. Also, 5x5 has been a game changer from the old school progression sets or the go heavy and back down to 60-70% for your long reps.
I did 5x5 almost 5 months now. And I got better result than years of me doing the traditional sets.
God bless
Good to know...Mahalo Bro
You’ll prob notice if you change it back to something else it will trigger continually growth 5 months is a very long time to be on the same program, your ready for a Deload period unless your just continuously increasing strength after 5 months which would typically only be indicative of a beginner
is there a whey to progress or just go with instincts? How do you know when to add weight?
Of course
5x5 is a very effective way of building strength and muscle.
What about for weight loss
@@thedarknight4068 I would say yes it would be, combined with a slight calorie deficit and cardio 3x a week
@@thedarknight4068 for weight loss, yes and no. Yes bec performing the exercises in a 5x5 still works you and burns calories. No, if you will solely depende on a workout program for weight loss. 60% of the weight loss journey would really rely on proper diet or proper nutrition.
You need to be on point with your diet too. I would suggest 5x5 and about 30 mins of light/medium cardio
I would suggest doing traditional bodybuilding style 4×10-15 sets of exercises for 2 3 months and losing a couple of kilos and the when you are trying to bulk after your cut start the 5×5 , because 5×5 is all heavy compounds that need a lot to recover from specially after 3 4 weeks so it's better if you are in a surplus while doing 5×5 so you can recover easily and optimise your strength and muscle gain
I loved 5 x 5 training few years ago. Lost loads of fat and built lean muscle. I also smashed my forces fitness tests. Another plus is that you don’t need to go everyday! Since then I have maintained a decent solid base of muscle. The issues with neck and shoulder pain was horrendous though so take it easy.
How did you manage the shoulder pain? I’m starting to really feel it when I bench and do ohp and it is not fun.
@@dylan4701 row more solved my problems
deload your flat bench and change your grip. You shouldn’t feel pain from doing OHP or flat bench press unless you’re talking about neck soreness following a workout. If you’re feeling neck pain during a bench press, you could be straining too much. And the guy that said to row more is spot on. You might’ve pulled your head forward because you have tightness in the shoulders and pecs. Not fun. I had it one time for a long period of time and it took a lot of neck and back exercises to correct the imbalance
Do you add weight until you can only do 5 reps? Or just make sure it’s difficult to do the 5 reps?
@@dylan4701 I switched flat bench to incline and I have had no issues. I suffered near debilitating shoulder pain from flat bench and close grip. A slight incline alleviated all pain and I added over 100lbs to my bench over 6 months.
Yup 5x5 has been massive for me. I burned myself out a few years back by doing 5x5 every workout so I stopped. But picking it back up and just being intentional about a deload here and there has helped a ton.
I can imagine the same thing getting old. I recall a video a few months back by Elliott Hulse saying his daughter used to work out often when she played soccer, but she took some time off, like a month or so before the season started again. He noticed her energy and performance were highly increased when she went back to soccer after her rest period. My brother and I use this method so we can rest and allow our gains to really heal and develop. We usually do strength training in 5x5, 3 days a week, for 3 weeks. We then take the 4th week off (imagine this within a month's time). Then we do a second month of 3 weeks strength training with 5x5's 3 days a week, take the 4th week off. Then we do two months of hypertrophy training with high reps using the 5x5 method, 3 days a week...3 weeks on, 1 week off. Give it a try and see if your gains will increase. I bet you will throw off your body enough to not get too used to one type of exercise, so you can keep the gains coming.
@@claytonwright2416 awesome advice, I’ll give that a try next month. Thanks for the detail as well 👌
@@claytonwright2416 I like the idea of doing two months of hypertrophy training sandwiched in between 5x5 sessions but how are you doing hypertrophy training using the 5x5 method when you say you are doing higher reps? Are you doing higher reps or are you doing five reps?
@@willg37 I'm going to guess that he means 5 sets at higher rep ranges for hypertrophy, loading up on volume and decreasing weight.
Could you explain when exactly and how to deload
I am 63 years old, been HIV for 32years, I don't have access to real decent iron. I have 2 dumbells and instead of heavy for 5 reps, I'LL GO UNTIL I AT FAILURE (25-35 ) REPS EXTREMELY PERFECT FORM, and did the 5 sets like I described. And I got great gains 💪 thanks guys
HIV?
@@RootyReddy yeah I got the blood test verified it on November 1990 on a parole violation, back then a few dirty urine sample, was enough for the system add me to the number of inmates in the state system, ridiculous right? THAT is not the way they are doing cause the economy is not enough... But life is good cause I have a roof over my head and 609$ in the ssi , but HRA getting most of the rent and I have 12 years Free 🤓👍
@@raymondruiz199 does HIV affect lifting at all? Is there any side effects to medication you may be on? I’m not HIV positive I’m just kinda wondering if you had to make any adjustments
"After doing 5x5 for 6 months, then switch to 10-15 reps watch what happens" This is key! Yes 5x5 is a great way to build a strong foundation but from experience after a certain point it's important to switch up rep ranges (progression/periodization) and add in different exercises to compensate for any weak points which inevitably emerge.
You can do both in the same workout
@@cholg944 please elaborate? Write an example please, I am curious.
@@decathlete2000i used to do for example 5x5 squats and deadlifts followed by 3x12 leg extensions and curls. I think that's what he means
Just do 3 sets of 5, then stay with the same weight until you can get 3 sets of 8, then go up in weight it's not rocket science 😂😎👍
@@kingadjust6201it is to some people, that have no clue of what they are doing or have a fear they will hurt themselves.
Someone like me, that’s never been in a gym long enough to learn anything or never been in the gym at all. I cannot afford a trainer and I’m trying to get myself in better physical shape and build strength. Listening to different professionals trainers, like these guys or Dr. Mike, when they say things, I get confused and after that, it’s hard to get what they try to explain.
5x5 I’m hoping it’s basic enough to do at the YMCA or some other local gym, that won’t make me get discouraged and leave.
I typically go walking, because I can do that without any training or need a trainer. Jumping into a 5k would be difficult, especially without a person with knowledge of how to start running for the 5k.
I started off with 3X5, after six weeks 4X5, and after 12 weeks 5X5. I was a couch potato starting off squatting 85 pounds, after a year I'm at 355, and deadlifting 410. I also throw in heavy ass farmers carries, yoke walks, sled exercise and yoke walks.
Sounds great! I'm doing a 3x5 myself I've been mixing in hypertrophy routines (aesthetic routines) provided by mind pump. I do 1 month of strength and 3 months of aesthetic, but I always take my 70% max and focus on PO(progressively overloading) during the 3 months. I was able to maintain 200lbs for 3months and increase my squat from 160lbs 'Ass to Grass' to 180lbs AtG. Working on getting that to about 200lbs and hopefully bumping my Bench to 220-225lbs this month.
I believe it! I did SL5x5 in 2015 and went from 135lb squat to 365lbs in 4-5 months.
Just wanna say, you're a beast. I started off deadlifting 80lbs for 5 reps and benching 75 for 5. After a year mymax deadlift is 300 and max bench is 180. I could learn from you! Especially about squat. That never clicked for me so I do other variations
I’m glad you made serious progress and I don’t mean to come off negative but starting from an 85lb squat and going to 355 is physically impossible in a year. Unless you’re barely squatting down an inch or something, even then it’s pretty impossible. But congrats on the progress nonetheless
@@mela3889just cause they started at 85 lbs doesn’t mean it was their 1 rep max. It’s just what they started with.
Everything works. Some things work better than others. Nothing works forever. These guys have a great show.
Everything does work.
Progressive overload.
I used to do 5x5, did it for a long time. But I'm older now, and I get persistent DOMS when I do that amount of volume, and I was plateauing. After watching Dr. Mike, I realized that my problem is that I was sore every time I worked out. Now I do 3x5 for squat and bench and 2x5 for DL and OHP, and I've broken through my plateaus. I can train every other day without starting my workout sore...no more plateaus.
I've stuck with this for about three years now, and my progress has been slow but constant. I raise the weight every workout (2.5 lbs for presses and 5 lbs for lower body movements), and deload once I stall on three of those movements. Mix that in with pull-ups and rows and I have a program that really works for me.
Hi there, what does DP mean and what how does deloading work? Thanks
@@hit-1090 DP? Do you mean DL or DOMS? DL = deadlift, DOMS = delayed onset muscle soreness
How old ru bro?
@@kingmusa5516 Just turned 50
@@hit-1090
Double Pumpitration
It's also a great way for retraining from detraining because it causes less soreness i use the 5 rep range from 3 to 15 sets heavy weight, moderate and light weight.
I used to be a 4x10 guy 5 days a week. I’m older now I’m A concrete finisher and had to switch to 5x5 3 days a week and I’m really pleased with the results.
4x10 for me. I haven’t tried 5x5 it sounds like a weak work out but I guess you could go heavy… not my style. I’ll try it.
Weak workout? That would be user error
@@mikekeller5202 have you done four sets of 10? It’s pretty hard lol
@@DJ-kg6zq try doing a 5x5 workout while going as heavy as you can and you'll see for yourself which is harder
That doesn’t make sense. The older you get you should be doing lighter weight and higher reps to avoid injury. Not the other way round
Just got back to lifting and started with 5x5. It is amazing how quickly your body adapts to it. Being a bit older now I do however pay attention to properly warming up and letting my body fully recover.
as an older lifter wanting to continue to see gains but slowing down, check out the madcow program. It has many of the same principles but at a slower rate with more loading in the progression each set.
When I was younger my friends and I did 5x5 but we'd gradually add little weight on the bar. It would only be 5 lbs higher on set 4 and another 5 lbs on set 5. they were there to help us keep the weight moving.
You cannot get to next weight, add 2.5 pound weights.
This is the best video I've seen on this in forever. It hits both the positives and negatives.
Shows both sides of the story, not just trying to sell you something like all the other fitness influencers
Doing 5x5 now and it has definitely made me stronger and helped with muscle building
I usually do full body 3-4 times a week. Squats, deadlifts, barbell oh press, chest press 5x5.
We’re are your shoulder exercises
Oh press is Overhead Press which is for shoulders
@@arwinbg8342 Overhead press??
@@joebloggs6922 it’s where you press shit over your head.
I do something similar, full body, power cleans, push press, trap bar deadlifts. Usually 3-6 sets for 6 reps.
I have been doing 5X5 since 1971
Best mass and strength program.
God Bless Joe Wieder and Dr Fred Hatfield.
I still use the 5X5 at 67.
I have also helped hard gainers use it to put on size.
I highly recomend 2 books for everyone who has strength and size and powr goals.
First is Joe Weiders Ultimate Bodybuilding.
Especially if you are just starting out.
Second is Power A Scientic Approach by
Fredrick C Hatfield , PHD
I have written programs for a lot of people with great results.
Study the old and the new and blend what works for you.
Ask for help if you are struggling with a goal.
Encourage others and learn from each other.
And remember when comes to building a strong healthy body it , like a lot of things is not a one size fits all.
Good luck , be safe and build up yourself and those around you.
And yes I still do 5X5 at 67
With maybe a tad less weight .
Wow thanks for the advice and motivation! God Bless you and thanks for sharing!
3 Sets of 10-12 Reps is better for building mass
Sounds good for strength training not necessarily hypertrophy. I'm older and a set of 5 reps close to failure is way too heavy for my joints but younger to middle aged it might be a good thing to engage with. After lifting consistently for over 40 years I'm stronger than my joints can handle heavy weights. They mention this in the video so 5X5 is a younger man's game lol, I'll stick to 10-15 reps.
I’m in the same boat. Years of competitive volleyball and being pretty tall has been hard on the joints, so they can’t take as much as my muscles can lift. Need to look into joint supplements maybe, might help.
@Nope Leave Me Alone there’s Olympic teams and professional leagues for volleyball…
@Isolated Pixels I agree. And I say this because I’m only 25 years old but it already feels like my joints can’t take a lot of load
For me personally heavy sets of 5 are far superior to 8-15 rep sets for hypertrophy
Have you tried working with a Active Release Technique physical therapist? Look into it, it helped my joint pain.
I’m 62 and I’ve been working out since I was 15 years old, lotta mileage on the old body. Just finished up an eight week cycle of 5 x 5 first time I’ve done it in years I actually noticed gains significant ones at that. And noticed some changing of my size I’m suddenly a little bigger if that’s believable. They do work, but as he said the joint pain and everything else that comes with it especially at age 62 can be tough to deal with. Eight weeks is as long as I’m going per cycle on it but I’ll definitely revisit it in another few months. Great video guys have a good one.
Thank you for sharing!
Hello Steven, I've just turned 60 so would like to ask the advice of someone with a similar age context to me if that's ok. I am planning to do a block of work on 5x5, so would like to ask what the percentage of your 1 rep maximum you work at, also is that for all five sets or would you do a couple of sets at a lower percentage, then the last few sets at the target percentage? I hope that makes sense, thank you.
5×5 is practically identical to the Max OT System with compounds mvts for 4-6 reps and 3 to 4 min rest.
It really isn't : 5x5 builds strength, Max OT is going for bulk muscle: do 3 months of 5x5 followed by 3 months of Max OT
@dexstewart2450 they are literally the same literally only a difference of 1 rep you really thi k that makes huge difference 😂
i loved 5x5 for building strength, I'm numerically stronger now at 50 than I was at 26. The bad part is performing once you've reached your max at almost every exercise. its hard, and a missed meal or less sleep and my max rep falls fast
@@JDirty-w-tha-30 Thanks for your reply! I've been doing the DEadPool workout Ryan Reynolds did to get in shape for the movie. It was pretty good and along with some 5x5 elements, had me looking pretty good in 2019, until the Apocalype happened.
During lockdown, I found an online workout Beach Body On Demand and the 100 day program uisng cardio, HIIT bodyweight training was rough but varied. That program helped my mobility in so many ways
Try to decrease the weight by 10% and begain to add weight 2.5kg for upper 4.5 or 5 kg for lower on the next week or just step next to 3x3 method
15yr of recurring lower back issue which made me bedridden for days every few months. Went to so many physios and chiros to no avail. I was so desperate that I started 5x5 after reading some stranger on discussion board wrote that he "fixed" his lower back issue with the program. Now almost 10 years later, only had a relapse once and even that it was only a bit of soreness, but I wasnt bedridden at all. If you have a very bad lower back issue and have tried everything, with proper supervision, maybe 5x5 is your only hope.
Glad to hear that it was working for you , usually an injury or an issue means that that area is weak and needs to get stronger , thats a good way into looking things
5x5 with straight sets is good for beginners but once weights get quite heavy then I believe it is better to use one top set of 5 at max possible weight with good form and use remaining 4x5 sets at 5%-10% less weight.
Yeah that’s how I doing as well. I find 5 hard sets is too much and just try to go up or squeeze out another rep on the last set.
I agree. That first set is go to 5 set heavy but then I back off a little. Even if I only get 5 on the next set with the new weight.
@@nomaderic if you can push for 5 reps on last set then why not on middle sets also?
@@farhanhussain_ most of the time I do, but I just listen to my body....once I start the set I know if I can crank out all 5. I dont give 100 percent my all on every set, just my last one.
On sets 1 to 4, gun to my head I'm sure I can crank out 2 maybe 3 more reps but I don't wanna go to failure too soon and kill the rest of the session. I stay below the threshold then on my last set I leave it all out there
I switched to Madcow 5x5 when the weight got too high on straight 5x5 sets. The ramping up on sets with Madcow is nice
I'm a 32 year old beginner so take this with a grain of salt.
I've been doing timed 5x5 workouts with calisthenics and a final light weight burn out set mixed in with great results.
For example I'm working with 205 on the bench very slow and controlled reps. 3 minutes between each set but I do 10 slow and controlled pull ups between each set. I finish with putting 135 on the bar and pushing until I literally can't get the bar up and someone has to take it. I started only being able to get 19 reps with 135 and yesterday I got 30 after 3 months of this. I also work with the 205 for the whole month no matter what and will only up my weight by 5 pounds a month. Keeps me from feeling forever tired and getting hurt. I'm in this for the long game.
I'm 30 and I add 5 pounds to my bench every week.
@@shadowbanned340 RIP shoulders
Il gonna start the 5x5 again. I was on that for 3 months before the summer, and felt stronger. But then i had 3 weeks off work and vacation i struggled to get back. Now im gonna start again tomorrow after a long time away. 👍
This hit the mark for me. I got the strongest i’ve ever been doing the Bill Star 5x5. But i went too long with it and had all sorts of joint pains. I should have switched it up but the ego wouldn’t let me. now i switch the order of the exersises and have three completely different programs. I’m pain free and strong enough for my age. I could have made more gains in my 30’s if i new then what i know now! Truth!
How often do/should one switch to a different program? Thanks!
When did your join issues kick in? I’ve be doing 5 by 5 Benching for about 4 months and haven’t had an issue
@@troystievater381 pains only with bad forms and insufficient diet.
Yeah I followed the 5x5 Stronglifts which has you Squat 3 days a week for 5x5. That killed my knees after a month. I modified the program and scaled back squats but other than that I recommend 5x5.
The compound movements allow heavy weights. The 5x5 allow better form which results in better ROM, usually. And, just the tonage moved is great. It's just a work smarter not harder type of thing.
Memes aside: I did starting strength novice program. The 3sx5r and the 1sx5r for deadlift; may help new people just trying to get generally stronger.
I’ve found that starting with heavy singles then doing my 5x5, followed by 3 accessory exercises 3x8-10 is showing great results. So for example if I’m pressing that day, I’ll do 3-5 heavy single squats then do a 5x5 on bench, then weighted dips, tricep extensions, dumbbell press, etc.
I also take 1 day off between sessions and my fatigue went away
5x5 for 8 weeks with progressive overload (3-5 minute rest periods between each set) on to
2 weeks of 3x12-15 with 60-80%, 30-60 second rest.
deload week after.
back to the 5x5 after. this way 5x5 never stops working, and you get your hypertrophy and muscular endurance work in too
3 minutes rest after 5 reps?
@@keifer7813
Yes
@@DanielFlores-fo1ee Why so long?
@@keifer7813 Because of the load, I imagine. He doesnt say it, but I am guessing 5x5 with 80%+ of your max rep. When you do heavier loads, you need way more rest.
In order to regenerate the ATP I believe its called for the strength to return in the muscle for the next set. If one starts the next set too soon one can expect potential diminished performance.
5x5 sounds nifty but my recovery periods were too long(over training) @ 70% rpe. 4 sets of 5 or 3 sets of 6 is a more appropriate volume for me @ 70% rpe.
I do a 5x5 full body, 1 compound movement for push, one for pull and legs i do rehab stuff(knee injuries) 3 times per week, But I usually lower the weight and go 8-12 on the last set or I add on a 6th and go 8-12, and thats the only set I take to failure. I used to be a brosplits-moron that did dropsets, superset and forced reps on everything for 2.5h regardless of muscle group, I just assumed more work and pain = more gains.....that ended in a 4 year break due to injuries. Now im doing 1/4 of the work i used to and im seeing better progress because I can actually train properly every session because i have time to recover between sessions.
Big advocate of this - 5x5 with a drop set to failure (especially on bench)
5x5 has always been a staple since high school and even 10 years later . I love how you guys mix in stuff like this in your program 😁🙏
Me personally I've always done 4x10 it's what I've been happy with and how I got to where I am physically
Imo the program or range you choose when you start lifting doesn't matter nearly as much as just being consistent.
4x10 ain't gonna do shit but keep you at the same weight, for forever.
HitlerActually
Wrong
@@hitleractually8180 Progressive overload in small but steady increments says otherwise
The problem is sticking with it forever ....but it's great once you bring it in every couple of months or periodize it
5x5 style training with the basic compound barbell movements is a great starting point for weight training. When you're starting out with lighter weights and learning the movements, 5x5 will help you see great progress. It has its limits though. For me I started with Stronglifts 5x5. And I did run into issues with joints and fatigue once I started pushing heavier weights. One thing the guys don't mention here is how some 5x5 programs have you squatting *every* workout, three times a week. That's great when you're starting out - not so great once you hit heavier weights.
5x5 is not the end all be all, and people seem to overlook that even the biggest promoters of 5x5 aren't dogmatic about it. Starting Strength actually uses 3x5, and StrongLifts recommends dropping to 3x5 once you hit hard plateaus. They do allow for assistance movements like chin ups and dips, and when you reach a more intermediate training level they recommend changing your training to things like the Texas Method and Madcow.
So you would recommend 3x5 for powerlifters looking to compete?
Question if I’m doing:
Squat
Deadlift
Overhead Press
Bent Over Row
Bench Press
Monday - 3x12 Smith
Wednesday - 4x8 Dumbell
Friday 5x5 - Bar
Any critiques?
I do 5 sets of 8-10 on the compound movements maybe 5x5 would be interesting but my joints already achy from a 55 hour a week labor job
Having done both styles, I find that the 5x5 feels better on my joints, even though I'm a working at a higher % of 1RM. YMMV.
I have same situation. I do 5x8 on squats still just for volume but then taper to 5x5 as I up the weight in my periodization. I find I actually have better recovery with 8s though.
What about 5*5 for compound lifts & the normal 8*3 for isolation movements ? Cuz I don’t like to mix upper & lower body workouts on the same day
With the 5x5 program: Do you warm up with lighter sets first and then hit 5x5 with your target weight, or is it 5x5 from warm up set - heaviest set?
Warm up set before the count
Reg Park, the founder of 5x5 training did 2 warm up sets and 3 working sets
I'll do a warm up 1x2 then my first working set is a little light but still a big jump from my warm up. For example on squat
1x2 @ 155
1x5 @ 205
1x5 @ 225
1x5 @ 245
1x5 @ 250
1x5 @ 265
If I were looking for Science backed Exercises.. where is the best , and trusted site you guys Use… Thank you guys for everything, the Gurus of the Game.. your emphasis of “Science backed” Information is respected
Just had my first kid and have felt very lazy but Ive gotten back into a 5x5 program and it feels amazing. Love that you get to practice the techniques and that you can track your progress so easily.
😅 heeeeyyyyy now it's the mum that's supposed to feel lazy now. Jk 😜
Literally been listening to Mind Pump podcast for the last 100-200 episodes and this is the first time I’m seeing y’all’s face😂 I was so off for what I thought y’all looked like💀
And nobody is jacked as i expected:D
@@FitFatFit bro Sal is shredded wym😂 they all strong
What would be a nice 5x5 routine to follow? I pretend to start a 5x5 routine for the next 4 months and this is the workout I have right now:
Workout A
Squat 5x5
Bench 5x5
Barbel row 5x5
side raises (shoulder) 3x8
skullcrushers (triceps) 3x8
abs 3x8
Workout B
Squat 5x5
Ohp 5x5
Deadlift 1x5
pullups 3 x 5
calf raises 3x8
biceps curls 3x8
what do you guys think of this routine?
I like to bench 2 times per week when running 5x5
Not enough volume for the ISO’s. I’d go 4x15 for those
That's cool for sub maximal loads if you plan on doing programs A and B regularly (alternating). As Pavel had said, Strength is a skill. You'll build good strength.
Used to do 5x5 but after a couple of years, I got bored and exhausted from it. As I got into my 40s, doing back squats were getting increasingly difficult and worrisome. Now I play around with my own routine that I'm happy with. BUT, 5x5 taught me a lot and gave me a great foundation.
If I’m doing the big 5 compound lifts 3 times a week, do you think it’d be better to do 5x5 or 3x5? I’m a beginner. I also heard some people do 1x5 for the deadlift since it’s right after squats
One thing I like about 5x5, especially with heavy emphasis on compound lifts, is you have a tendency to avoid junk volume. And so often without realizing, that’s exactly what I would get and I don’t feel so great. However with 5 sets of 5 reps while lifting relatively heavy, I would actually feel accomplished after finishing off my final exercise.
I like working up to singles with 90%1RM. A couple of sets of 5, then couple of sets of 3 followed by 3 x1rep, drop the wt and do a back off set 6-10reps. So 8 sets but its still around 25reps total like a 5x5.
How long should I do this program (Strontlifts) for/ at what point should I switch to an upper/lower split ?
I do 4 sets of 6 reps, because unfortunately I never have a spot and I am able to barely hit that 6th rep by myself. I was able to increase my my workout weight from 225 on bench to 265 for 4 sets of 6 after a few months. Worked for me. If I had a spot I would do 5x5.
If you do 5x5, you should know RPE. Keep it for 8,9 instead of 10 Rpe gonna be great. And you dont need spotter
@@hoctruong379 I do 4 sets of 6, then my follow on exercises are 4 sets of 8. Works for me.
How about 3 x 10
1. bench press, 2. Deadlift, 3. Back squats ?
1. Shoulder press, 2. Front squats, 3. Bent over rows?
My current workout is 5x5 on the compounds followed by isolation movements done as drop sets for higher reps.
Bench press 5x5
Incline press 5x5
Cable flys 3x15 (set of 5 then drop the weight down by 10% then do another 5, drop weight down by another 10% for 5, that’s just one set. Repeat 2 more times.)
I'm transitioning from GVT to 5x5...and will really miss the volume, but also 5x5 will be good to build on that new strength.
5 * 5 made me know exactly what i can do, how much and how hard i can go. When i tried a bro split after, it was too easy and i felt like i was wasting time. I"m accustomed to squatting heavy 3 times a week. I did add in 2 sets of hammer curs and 2 sets of normal curls on chest days, and on over head press days i'd add in dumbell skull crushers. In 3 months, i was jacked, busting thru my clothes in the chest, arms, legs and ass
I love knowledge like this because I know that I’m doing some stuff right and some stuff wrong 💯‼️
i do 5*5 then add curls and eitheir dips/lateral raises
0:44 why does the 5lb plate look so big
i ran a 5/x5 program back in 2013....i was a beginner and lost bodyfat, gained muscle, and looked noticeably better in my clothes after a short period of time
and i didn't even "eat clean."
a knee/groin issue forced me to stop but i highly recommend it for any beginners who want to get into lifting
the issue may be finding a free squat rack at your commercial gym because when i was doing it, there was always some dork in there doing EVERYTHING but squats....
I pyramid and superset a ton. Fast tempo and high intensity. Some isolation movements and isometric and eccentric loading, negatives too.
Got injured doing 5 x 5. Also it takes time man, and I have 2 small high maintenance kids lol. So I do 3 x 5 now. Power clean, bench, squat, deadlift... And I'm a fit 40 yr old guy. I don't get injured and I keep at it. All I'm saying is 5 x 5 might not be for everyone, and taking advices from people who earn a living training might not be the best ;)
Is there research that supports this? From what I've read, 3-5 sets of 6-12 reps is the hypertrophy zone, emphasis on going to failure
5x5’s might be the most efficient thing you can do
I remember Arnold making this a big foundation in his training to break through plateaus. It was in an issue of muscle and fitness back in the early 2000's. Good stuff that works great with different percentages of your max.
Combo setting push-pull movements while prioritizing the first set for max reps has worked wonders for strength and physique. The lightest set should hit 6-8 reps and every 1-2 weeks another rep to the first set. Work pyramid style with that first set being the lightest of the working sets.
This seems counterintuitive given we want to typically want to prioritize our energy for the heaviest sets but working in a semi fatigued state seems to auto regulate the tendency to focus on weight.
Quicker recovery and more quality volume and technique.
The key honestly is not sticking with any program too long!......I will do a program where I do 5x5 on the big compound lifts....then sprinkle in the accessory lifts.....dumbbell flies, lateral raises, shit like that for the basic 3x10.......then after about 6-8 weeks I'll change to 5x10 on compounds.....3x10 everything else......then 6 more weeks I'll switch to 5x20 compounds.....3x20 everything else. I find I always look and feel my best in the first week or 2 after switching up my routine!
I have been doing a version of 5 x 5 full body for 27 years, ex. sometime 8 8 6 6 5 or 6 6 6 6 6. Mixed between horizontal, vertical, hip hinge and leg push movement. 5 days a week in supersets, dumbbell press followed immediately with dumbbell row. Instead of Dead lift, maybe a rack pull or Romanian. Lots a compound variation so you don't get bored. And what great is I rarely have to do abs. Just mix calves in with squats
I’m 5”3 and weighed 120 lbs before I went into rehab(court ordered for weed lol),was always a skinny guy,but knowing my father was pretty well built for a short guy as well,I knew I had potential .I was also lucky my roommate Tamby was a personal trainer so that also helped.Started off training in the room doing 5x25(push-up,dips,sit-ups,pull-ups,chin ups)every week,then adding 25 every week until I hit 100 daily.Before I even got in the gym I was doing 100 clips np,people where already telling me I was getting my weight up which was was a huge boost for me.When I started in the gym I started with 12-12/10-10 sets x2 for 2 months before I started doing the 5x5 routine.It’s important you build up form,stability,and endurance in those muscles first as you will be maxing out every set,especially in the shoulders.You don’t want to be maxing shoulder with weak form,you kill you rotator cuff.I gained so much mass it was crazy,and I knew I was crazy strong,it was a unreal feeling.I left 146 at my heaviest,and I turned into pound for pound as many guys would tell me in the gym,the strongest little guy they ever saw lol.You know your doing something right when the bigger dudes let you train with them.Ever since then 7 years ago,I still knew I had more potential.I’m 33 now and just trying to get back into my top form.Finding out what works for you I would say is the most important thing,especially for small guys like me.Once you find out what works,stick to it.So personally the 5x5 max weight is crazy effective in short intervals of a month,you wanna give those joints and tendons a rest.With hard work and dedication,no form is unreachable!!!
How tall are you,if you don't mind me asking
@@vandave1517 5”3
Amazing. I’m the same age as you(34 in July) and I want to get back in shape as I am also skinny guy, I was going to the gym when I younger and was 80kg of muscle now 66kg and I’m not sure if 5x5 would be good for me as I never did it. Any advice would be really appreciated.
Wow, I need to add weed into my training mix!
Now I'm wondering if I've been doing it wrong... I would do 5x5 full "working sets" meaning that I'd do 3-4 warm-up sets before I hit the 5x5 weight (and often a couple of cool down sets afterward). Is that over-doing it (i.e. 10-12 total sets per exercise was not unusual for me with two compound exercises per session)?
Note that it was 5 reps per set in the warm-ups and cool-downs too, so they didn't feel like "hard" sets except for maybe the last warm-up.
If you are getting stronger, it is working..
During the first 3 years I lifted the 5x5 is how I made most of my progress. They are correct about it no longer working once you become more advanced in lifting though. I consider it the greatest beginner routine and still good for intermediate
Squat, row, and bench, will get you right. If you want to do extra you can, but that core right there will really help you
Been doing 5x5 for 5 years and it's the best workout, straight to the point. But I've modified to my needs and this works best for me.
3x5 Monday Wednesday Friday
Saturday Assistance Workout-
Front barbell squats, chin ups, dips, barbell curls and skull crushers all 3x10.
Would you say your physique has stayed balanced?
In calisthenics would it look like this?
Close to body: dips
In front of body: pushups
Overhead: ring extensions or hand stand push ups.
Just started sl 5x5 yesterday after a long 6mnth layoff. I figure going back to basics, especially at 57, is the best bet. After a Mon I'll hit madcow with accessory work and use my deloads. I've done everything from max-ot, 5-3-1, gvt and all gave me great results.
What’s your thoughts on high rep week followed by low rep week, is this a good system for muscle recovery and muscle building?
I believe they’ve answered this before and their answer was along the lines of: They prefer doing high/low reps for more than 1 week (typically 3-4 weeks) to allow your body time to adapt and once it starts to adapt, boom, switch it up.
I would extend this to 3-6 weeks for an ideal periodization schedule. Currently doing this and I've put 100 lbs on my 5 squat max in 4 months and 145 lbs on my deadlift max. (I was underperforming).
You could even do it the same week. First Bench day 5x5 @80% of 1rm and the second Bench Day 4x8@70% of 1rm. It is called Daily undulating periodization and is great.
@@vikoccult7494 I’ve been thinking about implementing this into my ppl routine like the last three days I’d go lighter, if it was up to me I’d just do heavier but I’m just worried about my joints
I do multi circuit workouts with core between each full circuit set. I’ll do butterfly and core for three sets alternating between. Then I’ll do dumbbell bench, shrugs, lat pulls and core for another circuit all with the same 45s and I don’t put them down as I alternate from bench to shrugs to lat pulls. Then I do tri and bi with core between each set. Then I do forearm work with core between each set then I do arm raises forward, side and bent over with core after that set. Then I do two arm tri and bi with core between each set. All my sets are 3x10 except for shrugs and core which are 15 and 20 twists/20 bicycle kicks or 20 side crunches each side.
All in all it takes less than an hour, I get cardio out of it, I sweat, I keep moving unlike all the other morons texting on a bench for 15 minutes between sets. I also don’t increase weight for at least 2 weeks until I can move the same dumbbell weight with ease on all exercises. Same for arms and shoulders. I get a full body workout with over 10 exercises in less time than most people do in a week. I do this every other day with the goal of not being a meathead and looking like a jock wana be football player/ failed me universe. Also, I spend no time flexing in the mirror like I’m gods gift to earth so that cuts back in gym time too. Oh and I don’t eye fuck every girl that crosses my line of sight then spend the rest of time trying to get her attention by doing whatever workout she’s next to and flexing and posing like a little beta bitch. If this describes any of you then seriously learn an instrument or go on a hike or do something with your life because every second you spend at the gym is a second you lose at the gym. Be efficient, goal oriented, focused, determined and excited to get the fuck out of there and go live your life. And keep you damn phone in your pocket for crying out loud. Seriously it should be illegal to have it out longer than 5 seconds.
I love 5x5. When I started I would be worn out trying to get that 4th or 5th rep of my 4th and 5th set but literally a week later I'm able to do it then I add more weight and keep going.
You started too heavy then
@@DF-fo9bh you’re supposed to be worn out on the last rep
I'd like a video that goes into warm up set weight selection, cadence, rest duration, and what the 5 sets of 5 look like. Does those 5 sets include warm up sets? Do you pyramid up in weight, or are you sticking to the same weight for all 5 sets?
You do warm up sets up to your working weight and then you do 5 sets of 5 reps at the same weight. Every time you train that exercise you should be incrementally putting more weight on the bar. Progressive overload is what you’re after. Stronglifts has a pretty straightforward guide online that will give you all of the information your after.
to me 5-3-1 variations are way more effective for beginning strength gains. You have one week of 3 by 5 working sets and then the other 2 are 3's and then 5-3-1
Risk injury for beginners. Not recommend it. Even 5X5 it's dangerous if not assisted if you want to do it properly.
I generally 5x5 my main lifts of my splits when I'm not training for anything specific, seems to go ok.
My main pull day (specifically rows/carry days), 5x5 for barbell rows, then move onto other back exercises
Leg day, I sumo on leg day as my main leg movement (very rarely bb squat due to lower back compression and go hard on posterior chain instead), so 5x5 sumo deadlifts then move on to other movements
Chest day, 5x5 for any type of barbell bench (flat/incline/close grip), occasionally I'll go close to a 5x5 for heavy db presses, but generally I'll go a few medium-heavy feeder sets before 2-3 heavy working sets
Shoulder day, 5x5 for OHPs before hitting the dumbbells
I always start my powerlifting program with a 5x5…
A) 5x5
B) Top set of 5 and Backoff sets
C) 5x3
D) Top set of 3 and Backoff sets
E) Deload
F) Peak… Top sets of singles and Backoff sets
what if i do all my big lifts like squat ohp bench 5x10 isint its more reps what i do whenewer i reach all set of 5 with 10 reps i increace wheight by 5 pounds im thinking maybe i should try 5x5 i been only lifting for 5-6 months and its seems like its getting harder to increase wheight i gained 4kg in body wheight went from77kg to 81.7kg my bench increased from 62.5 kg 10reps to 85 kg 10 reps squat from 65kg 10 reps to 92.5kg 10 reps and shoulder press from 30kg 10 reps to 42.5kg 10 reps and its getting harder to increase wheight it doest increase every training sesion like it use to what should i do and how realistic it would be to reach 100kg 10reps bench 115kg 10reps squat 60kg 10reps shoulder press in how much time i could achieve this max body wheight maybe 83-85kg? i eat moderate diet get about 2800cals on average and 150grams of protein i take fish oils and multivitamin as a suplements what would improve me gaining more muscle and getting as close tho these strenght numbers?
@@saidassimkus1133 regardless of what you do (5x10 or 5x5) every time you can successfully complete all sets and reps with good form; yes, you will increase weight by 5lbs next workout. If you’re more advanced you can make bigger jumps like 10-15lbs however 5lbs a week will be a good enough increase so that you can reinforce good form/technique.
Do you guys think deadlift is MANDATORY for 5x5? I’m worried to do it.
I’ve never PR’d when testing 1rm after traditional program. Now lifting more than ever on couple compound lifts week 8 of 5x5.
My question that I can’t get answered is…when you can’t complete set of 5, do you take a break and try to complete reps till 5x5 accomplished..or repeat previous weight for another 2 weeks??
Thats why you alternate the movement. Instead of back squat do front squat or zercher, etc.
Conjugate is the way
The Agoge Diet is the ultimate meal plan for those looking to build muscle fast.
I wish people could just be fit without dieting and working out ??
figured it would have been the seefood diet.
I'll see myself out.
Try the Snake Diet. I'm able to see my gains faster and allow my body time and rest enough to heal and develop. Check out Cole Robinson, too. He's a health coach, and he really knows his stuff.
I'm starting back up after not lifting regularly for almost a year (I'm still active, just haven't been strength training), and I plan to run 5x5 for the first few months at least in order to get back to basics and work on form, neural recruitment, and general strength before moving to a higher rep hypertrophy focused plan after either 3 or 6 months. 5x5 is a great plan for beginners or someone that's taken time off and need to kind of reset.
2 months into 5x5 and my squats are now at 24bs from barely being able to squat 135lbs for reps. Mind you I'm 36 and in my mid 20s used to deadlift 405lbs and squat 385lbs. Then moved on to cycling had a family and gained like 30lbs and so on Nov of 2021 I decided to get back into strength training.
Where u at now homie
@@minceraftfornite4334 hospital
@@theanimekid5407 I’m sorry g but come back stronger
just in time for my 5x5 program. Strength training and muscle hypertrophy.
Built my bench with a 5x5 and was able to recently hit 245 lb for 6 reps. I went back to higher volume and I was able to hit 230 lb for 10 reps. Overall, I started the year at 185 lb bench so it definitely works for building upon a strong foundation. My goal is to get to 315 in another year.
Did you add weight to the bar every other week?
@@JadedBeast I was going up like 5 lbs weekly, but I also had weeks where I would simply do a back off set with more reps to increase work capacity and and strength. So I’d do a 5x5 for like 3-4 weeks, then I’d go back to higher volume with moderate weight for a few weeks, rinse and repeat. Also I’d do a lot of skull crusher and extensions to strengthen my triceps.
It´s great, I use it only twice a week to complement BJJ , you don´t have to go berserk with it of course or as those guy said, you´ll get injured but that´s true for everything.
I can never get the compound equipment I need like Benches and Squat racks at my gym for doing 5x5. It’s always taken and being used by people during the hours i have available to workout.
So, why is the typical rep suggestions usually 8-10 reps or 12-15 reps??? Also, to me doing the 5x5 workout just doesn't feel like I'm getting a workout. So, how long would you suggest doing 5x5 before changing
5×5 is great for beginners and intermediate lifters. More advanced lifters should optimize their program to fit their goals, however.
Myself, having trained for almost 5 years consistently, I train on a single-to-triple, compound lift basis, and then my second exercise is generally compound-oriented with a direction towards volume until failure with 3 rest pauses added to the scheme. Finally, I either add an upper or lower back exercise (or occasionally shoulders) depending on the day and then finalize with weighted core, banded face pulls, and/or rotators.
All-in-all, I'm in and out in 45 minutes, I'm beat the heck up, and my program works whether in a bulk or cut phase. That being said, I train strictly powerlifting, having bodybuilt for 3 and a half years prior to starting this program, so my muscularity was already naturally peaked for the most part.
I'd recommend doing something along the lines of this
1) with friends, for assistance both in spotting and in rapport
2) only after building either a firm muscular base, like myself, or after having adapted fully to the 5×5 scheme, as I said earlier.
Goodluck!
Towards the end of this video you say “do 5x5 for 6 months, then switch to a program doing 10-12 reps and watch what happens to you r body”. What would a person possibly be able to expect at that point once switching to 10-12 rep range for a program?
Started doing a full body 3 day a week and always start with a 5x5 on a compound. I’ve seen good signs of improvement of weight loss and mass gain?! This together with hitting the whole body each time looks it’s stimulating a lot of growth …
Mind sharing your 3 x a week full body program?
@@jfahringer29 sure. It’ll take time to write it out but I’ll send it here…
@@jfahringer29 here you go ..,
Day 1
Squat 5x5
All exercises are 4 x 10
- Dumbbell bench
- Dumbbell row
- Seated dumbbell press/Arnold press
- Lunges
- Dumbbell curls
- Standing Tricep extensions
- Calf raise/press
- Planks 5 rounds as long as you can go min 20secs
Day 2
Bench press 5x5
All exercises are 4 x 10
- machine flyes
- Leg extensions
- Leg curls/hamstrings
- Pull-ups
- Seated lateral raises
- Dumbbell hammer curls
- Triceps rope extensions
- Planks
Day 3
Deadlifts 5x5
- Incline dumbbell press
- Lateral raises
- Lats
- Leg press
- Ez curls
- Skullcrushers
- Dumbbell shrugs
- Planks
Of course tweak as necessary in terms of the weight so start at a moderate weight for the 5x5 and work towards a tougher 5x5
For the remainder try to find a moderate weight that you can get 8 reps on but not 10 and work towards 10…. Then bump the weight if required
@@astb01 yo thanks man I'll def try this out after I finish up my current program! Much appreciated
Mark Rippetoe uses 3x5 for his starting strength program, any advice as to why 5x5 is better than 3x5??
Gents, would you recommend 5x5 workouts as a fitness comeback plan?
The best 5x5 program I’ve seen changes to lighter weights higher reps after a certain period of time. I guess to prevent injury. 5x5!is definitely what I’m focusing on when I get back to a country with a real gym then I’ll moce on to my mixed reps and sets routine that’s always been good to me
Some use power cleans or "hang cleans" I stead of rows..Or pull ups.
5x5 flat bench is my starter i then do incline dumbell chest press like 10 sets of 4-6 reps then more bench if I feel like it.
5x5 compound movement, sure. Good strength builder. Make sure they're weighted to where that last set is difficult to finish with good form. But the accessories that contribute to those movements, or isolate a small muscle, you work for endurance and blood flow. 3x10-15 is good. But again, weight it to where the last half of the 3rd set is difficult. Not to where it blows your form, but where you're pumped and burning, and you wonder if you can keep good form. Of course put on more weight when your last set is pretty easy to do. That's my favorite way of doing it anyway.
👍
5x5 is my favorite. It's like the perfect blend of strength and size.
Big ups for Travis repping the bird on the bat. StL all day baby. Also, 5x5 has been a game changer from the old school progression sets or the go heavy and back down to 60-70% for your long reps.