The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: My 5x5 Workout

  1. #1
    Rollin Dubs HORNEDFROGS07's Avatar
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    My 5x5 Workout

    I haven't been gone, just not posting here quite as much. But in my trolling around on the net, I found Needsize's 5x5 workout on another board, and modified it to be my own. I've had GREAT, AMAZING results with this, so I just thought I'd share it with all y'all, since this is where I got my start on the boards.

    My Variation of the 5x5 Program.

    Monday: Chest
    Bench Press - 5x5
    Incline, Decline, or Flat Dumbell Press - 3 sets, 12,10, 8 Pyramid up.
    Incline, Decline, or Flat, Dumbell Flies - 2 x10
    Cable Crossovers or Pushups - 2x10

    Tuesday: Back/Biceps
    Deads - 5x5
    Weighted Pullups - 5x5
    Seated or One Arm Dumbell Rows - 2x10
    Lat Pulls - 2x10

    Standing BB Curls - 5x5
    Preacher Curls - 2x8-10*
    Another type of curl, alternate week to week - 2x10

    Wednesday: Calves/Abs
    Seated Calf Raise – 100 rep set**
    Machine Calf Raise – 2x12-15, each leg
    Decline Crunches – 5x5***

    Thursday: Legs
    Squats - 5x5
    Leg Press or Hack Squats - 2x10
    Lunges - 2x10

    Straight Leg Deads - 5x5
    Leg Curls - 3x10

    Friday: Shoulders/Triceps
    Weighted Dips - 5x5
    Military Press, Dumbell or Barbell - 2x10
    Lateral Raises - 2x10

    Close Grip Bench Press - 5x5
    Skullcrushers, Barbell or Dumbell - 2x10
    Pressdowns, One or Both Hands - 2x10 overhand and underhand

    Saturday: Calves/Abs
    Seated Calf Raise – 100 rep set**
    Machine Calf Raise – 2x12-15, each leg
    Decline Crunches – 5x5***

    Sunday: Off Day.

    The only lifts that are in my workout every week are the 5x5 lifts, all the others I alternate occasionally.

    I do some form of cardio 3-4 days per week, 30 minutes each time.

    *My variation of the exercise, use a belt around the biceps to keep the elbows from flaring out. Also, feet behind you so you cannot cheat
    **The object of a 100 rep set is to get 100 reps, simply put. You start with a weight you can get about 30 reps with, do as many as possible, rest for 8-10 seconds and repeat until you reach 100 total reps total.
    ***5 sets of 5 reps. You take 5 seconds on the eccentric portion of the lift, and five seconds on the concentric. This makes the reps super-slow, and although it doesn’t seem like much, it works.

    The key point of the 5x5 program is to start with a weight that you can easily move for all 5 sets of 5 reps in the first workout. You increase weight by 5 pounds each week (I usually increase by 10/week on squats and dead lifts), with the point being to consistently overload the muscle in order to keep it growing, both in size and strength. For example, when I started the program, I was doing a final set of 275x3 on bench press following a traditional pyramid type program. My first week of 5x5, I did 210 on bench, in order to allow room for progression in the coming weeks. Same thing with squats; I’d been finishing with 335 or so, and started the 5x5 program with only 265, to allow myself room to progress.

    For the 2 other exercises of 8-10 reps, I pick a weight that I can only get 8 reps with for that particular workout, and keep with it until I get both sets of 10 reps, with good form. At that point, I increase the weight again or change exercises in order to keep progressing.
    Vincere aut mori

    "The best inspiration is not to outdo others, but to outdo ourselves."

    "From the inside looking out, you can't explain it; from the outside looking in, you can't understand it."

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  3. #2
    Rollin Dubs HORNEDFROGS07's Avatar
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    Here's a chart of my progress, just to show how well it's worked for me.

    Note: * denotes a week in which I switched to 5x3 instead of 5x5.
    Attached Images Attached Images
    Vincere aut mori

    "The best inspiration is not to outdo others, but to outdo ourselves."

    "From the inside looking out, you can't explain it; from the outside looking in, you can't understand it."

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