5x5 routine

[energystar]

say i do this routine for bench press do you drop weight cause for exampe say i do 1st set of 5x225 by my 5th set i wont be able to do that same weight

 

[mister69]

on the first 5 sets u want to be able to complete it all.. On the 2x8 you want to go to failure.

 

[Slayer]

Yea,,,,with your starting weight you don't want to go to failure. So you will want to reduce the weight initially. You want to try to increase the weight each day you do it so that your body responds to the added weight. So for the first day, you want a weight that you can do it pretty easy, then increase. Eventually, as your weight increases, you will reach failure. So when you can't do 5x5 with the added weight, do 5x3 or 3x5. Something so you can increase the weight, then go back to the weight where you first attempted the 5x5 you couldn't do before.

 

[Behemoth]

Like Slayer said, you want to reduce the weight. You can also take a day to find out what your 5x5 rep max is - that is the heaviest you can go and manage to still pump out 5 sets of 5. This should be less than your normal 5 rep max. You should then add weight on to it each week.

 

[Behemoth]

You don't do splits on 5x5. You hit the whole body 3 times a week.

 

[Behemoth]

Okay then, here is what a simple 5x5 routine might look like for the first four weeks of the program:

Monday:
Squat 5x5
Bench 1x5
Bentover Row 1x5

Weds:
Deadlift 5x5
Chins 5x5
Military Press 5x5
Squat 5x5

Fri:
Squat 1x5
Bench 5x5
Bentover Rowx 5x5


Get it now? Fullbody, three times a week, no split.