Questions on 5X5 training

[fullypaully]

l'll use chest workout.

Flat bench 5x5 --- 1. is it 2-3 min break between sets?
2. Do you stay with the same weight for all 5 sets?

incline dumbell press 2x8-10
incline flyes 2x8-10
----------- 1. How much break do you have in the higher rep sets?

2. Do you work up to your higher weight over the weeks on the higher rep sets like you do with the flat bench wokrout....example...(your 5rep max is 200 pound so you start off at 170 then every week increase 5 pound)

3. Do you need to do a light weight warmup before each exercise ?

thanks knee-grows

 

[blackjack]

l'll use chest workout.

Flat bench 5x5 --- 1. is it 2-3 min break between sets?

yes

2. Do you stay with the same weight for all 5 sets?

yes

incline dumbell press 2x8-10
incline flyes 2x8-10
----------- 1. How much break do you have in the higher rep sets?

about 1 min.

2. Do you work up to your higher weight over the weeks on the higher rep sets like you do with the flat bench wokrout....example...(your 5rep max is 200 pound so you start off at 170 then every week increase 5 pound)

you may find yourself able to lift more weight but thats not the main purpose. so if you can go heavier, do so, but dont sacrifice the reps.

3. Do you need to do a light weight warmup before each exercise ?

I always do. It helps me gauge how fatigued I am and what weight I plan to use.

thanks knee-grows

who you calling a knee-grow?

 

[evansss]

2. Do you work up to your higher weight over the weeks on the higher rep sets like you do with the flat bench wokrout....example...(your 5rep max is 200 pound so you start off at 170 then every week increase 5 pound)

3. Do you need to do a light weight warmup before each exercise ?

thanks knee-grows

2. i picked a weight for my chest routine that i could get for a relativly easy 5x5 set and then went with it from there. everytime i nailed the 5x5 or the 3x10 i would increase the weight. its not always about that though, listen to yourbody and if you can do more weight do it.

 

[fullypaully]

thanks ppl

 

[Melbourne]

Rest. Its an individual thing. If you're good to go, then 45sec may be enough. If you're totally farked, then its okay to take 3 or 4 minutes.

Flat Bench. I don't do the same weight for all 5 sets. I ramp it up, finsihng at the fifth set of my 5 rep max.

Warm up. High reps of a very light weight to stretch out the relevant muscles and joints.

Auxillary exercises. They are not the main game. If they go up, good.

 

[evansss]

Flat Bench. I don't do the same weight for all 5 sets. I ramp it up, finsihng at the fifth set of my 5 rep max.


Auxillary exercises. They are not the main game. If they go up, good.

that isnt how you do the 5x5. one of the main concepts in the program is progressive overload, that is, the small incriments of weight put on every week not through the workout. the weight should remain the same as you go through the exercise

also, the main 5x5 is your true "work set" so to speak, but i would want to push the other sets just as you push the 5 sets and try to go up in both.

 

[fullypaully]

for whoever has done 5X5 how was your results ?

 

[Fender]

for whoever has done 5X5 how was your results ?

Needsize does or did 5X5....his pictures speak for themselves.

 

[Melbourne]

My source is: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[Starkraven]

My source is: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

how could squatting heavy 3 times a week build mass or do anything positive?

 

[evansss]

how could squatting heavy 3 times a week build mass or do anything positive?

yeah i've gotta agree with you and say thats pretty fucking stupid. when i hit squats 5x5 it was once a week and my legs were sore as shit for 3-4 days. Thats too much training.

 

[Starkraven]

i mean once a week is enough. 5 sets of squats is more than enough.

 

[AngryMuscles]

i never sticked to 5x5 and just uses 2x5-6