The 5x5 routine

[ChescacuaskJX]

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I encourage you to only work on one habit at a time for at least thirty days before you add another habit. This way, you get used to the habit. However, remember, stick with each habit for at least sixty days for maximum effect.
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[LDeew]

Hello friend, I have been using the same method for the past years, so that must be why I am not improving at lifting bigger. My goal is not powerlifting, but bodybuilding. I hope 5x5 works even for bodybuilders?

Next thing is do I work with every type of exercises in this way?

For an example, for biceps,triceps, back,legs,chest?

Can someone post whole workout with sets and repetitions..

 

[replica1]

As always need size you bring nuanced and useable info to this site. And this is a great routine. However, I see the secret to its succes not so much in the number of reps but in taking it easy and gradually building up the poundages into new territory.

Ive made some 500 grams and 1 kilo discs for myself and use them when i get close to my previous bests- incredibly effective! in that way you can sneak past your previous bests fooling your body to lift more

 

[sarmandert]

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[justin h]

I've done the 5*5 for my powerlifting routine with great results

 

[justin h]

one of which being deadlifts where I increaded it by 120lbs in 40 days doing the 5*5

 

[juiceyou321]

This is how I got my bench above 265. I always traind at 8+ reps and just could not get my bench higher until i started doing 5x5. It increased my strength really fast.

 

[MadCNT]

Hey sorry if I missed some thing but does the wieght stay constant throughout the sets?? or is it like reverse pyrimid. Allso whats your work/rest ratio???

 

[prodazhoborud]

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[Repwarrior]

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why does this post keep popping up eveywhere

 

[Walgreens]

ill do this routine for a month and ill see whats up

 

[refused]

Even though the key is to begin the routine with relatively easy weights, should I still be eating a caloric surplus at the start? I feel like the majority would just convert to fat, since I'm not really stressing the muscles that much at the start of all this.

What you all think?

 

[CroMag]

compound lifts i think work best for the 5x5 i do incline or flat bench, squats, and deadlifts.

Agreed - I'm doing 5x5 now and my lifts are squat, deadlift, bench, military press, and barbell row.

 

[CroMag]

As always need size you bring nuanced and useable info to this site. And this is a great routine. However, I see the secret to its succes not so much in the number of reps but in taking it easy and gradually building up the poundages into new territory.

Ive made some 500 grams and 1 kilo discs for myself and use them when i get close to my previous bests- incredibly effective! in that way you can sneak past your previous bests fooling your body to lift more

Slow and steady is the key, isn't it? Love the BRUTAL TRUTH avatar btw - I'm a death/thrash/grind freak myself.

 

[DragonLifts]

Have not done the 5x5 but I am planning to start it this coming week.

 

[lakers0812]

When i did 5x5 it really increased the my bench press. Definitely awesome for strength gains. With a good diet you'll be throwing up weight quickly

 

[lms]

Love 5x5 - i've been out of the gym for a short while now due to injury so planning on doing another round to get my strength back up fast.

 

[jimz12]

Starting this program monday should be good, I have done this before and works wonders. Im periodizing with 3 weeks on (5x5) 5 weeks higher rep superset/drop set routine.

 

[packers6211]

How often should one try the 5x5 program and it does it play into if one is trying to cut at all. I've done it on some workouts and yes the strength on those went up. However I felt way to bulky at that time. I'm currently at 220 lbs down from 291 with in three years. I'm trying to mix things up and have currently on almost every exercise hitting btw 10 to 15 reps.

 

[MeatHead96]

I believe you can cut or bulk on any program depending on your diet. However for the strength gains this program would probably be better on a bulk when you are taking in the calories to grow and increase in strength. I have also used it on a cut too to help maintain strength while cutting. I'm using it right now on a bulk.