The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 20 of 20

Thread: Rate the 5x5

  1. #1
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125

    Need 5x5 Help

    !!EDITED!!

    Monday
    Chins 5x5
    Incline BB Bench 3x6-8
    Standing mills 3x6-8

    Tuesday
    Squats – 5x5
    SLDL 3x6-8
    Standing Calf Raise 3x6-8

    Thursday
    Bench – 5x5
    Bent over BBB rows – 3x6-8
    Weighted Dips 3x6-8


    Friday
    DL's – 5x5
    GM's– 3x6-8
    BB Shrugs 3x6-8
    Last edited by muscleup; 01-25-2006 at 02:13 PM.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Go Heels! MixmasterNash's Avatar
    Join Date
    Feb 2003
    Location
    Chapel Hill, NC
    Posts
    10,215
    No good. there's little benefit in 5x5 when you do every muscle group every day.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  4. #3
    Wannabebig Member
    Join Date
    Nov 2002
    Location
    Lawrence, Kansas
    Posts
    51
    I agree, when are you giving your muscle groups adaquate time to heal themselves?

  5. #4
    Wrecker of Homes d'Anconia's Avatar
    Join Date
    Mar 2005
    Location
    SoCal
    Posts
    5,974
    I'm sorry but doesn't the 5x5 thing eat up a ton of time? Most of my workouts consist of less than 9 sets.
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  6. #5
    Senior Member deeder's Avatar
    Join Date
    Oct 2005
    Location
    Canada
    Posts
    2,255
    Quote Originally Posted by fatrb38
    I'm sorry but doesn't the 5x5 thing eat up a ton of time? Most of my workouts consist of less than 9 sets.
    I really like doing 5x5 and yes it does take up a bit of time. I usually do one heavy compound lift with a 5x5 then isolation type stuff after where I usually do 3 sets of 12.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  7. #6
    Wannabebig Member windmill85's Avatar
    Join Date
    Dec 2005
    Location
    New York
    Posts
    37
    that 5x5 seems pretty intense. like deeder, i only do it for one compound lift per session. right now i am doing 5x5 on squats and bench. worked pretty well, last week on bench i did 230x5-5-5-3-3 and this week i did 230x5-5-5-4-4. if the pattern follows, hopefully i'll be able to move to a new weight after next week =)

    edit:
    although it seems intense, i've seen variations of that workout online and alot of people seem to really like it. i like that it has alot of big compound movements, but, personally, i couldnt handle 5x5 squats twice a week. maybe i just have a weak back, lol. good luck with it, you're gonna get huge.
    Last edited by windmill85; 01-20-2006 at 04:49 PM.

  8. #7
    Senior Member
    Join Date
    Aug 2005
    Location
    Rhode Island
    Posts
    12,251
    squatting 3 times a week will be hard, very hard.
    2000 or bust

  9. #8
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    I edited it all.

    Monday
    Chins 5x5
    Incline BB Bench 3x6-8
    Standing mills 3x6-8

    Tuesday
    Squats – 5x5
    SLDL 3x6-8
    Standing Calf Raise 3x6-8

    Thursday
    Bench – 5x5
    Bent over BBB rows – 3x6-8
    Weighted Dips 3x6-8


    Friday
    DL's – 5x5
    GM's– 3x6-8
    BB Shrugs 3x6-8
    Last edited by muscleup; 01-25-2006 at 02:15 PM.

  10. #9
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    Anyone have any input on the new 5x5 I put up?

  11. #10
    Senior Member Canadian Crippler's Avatar
    Join Date
    Apr 2004
    Location
    The Pavilion
    Posts
    6,776
    Quote Originally Posted by MixmasterNash
    No good. there's little benefit in 5x5 when you do every muscle group every day.
    I kinda disagree. I think 5x5 on a full body routine can work well.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  12. #11
    C.S.C.S. ddegroff's Avatar
    Join Date
    Jun 2005
    Location
    Colorado
    Posts
    3,817
    I didn't get to see what the old one was so I'm just going off of what everybody else said. It seems like a much less volume then you posted before. Actually when I first saw the routine I liked it. I would say try it out see how your body feels.

  13. #12
    Senior Member Canadian Crippler's Avatar
    Join Date
    Apr 2004
    Location
    The Pavilion
    Posts
    6,776
    You have 4 pushing exercises and 2 pulling exercises for upper body. Even that out.

    Also, you have 3 pulling exercises for lower body and 1 pushing exercise. Even that out.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  14. #13
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    Quote Originally Posted by Canadian Crippler
    I kinda disagree. I think 5x5 on a full body routine can work well.
    How's the new one look though?



    The old one I posted was too much. I think my CNS would shut down after 2 weeks of it.
    It was something like:
    Day 1
    Squats 5x5
    Bench 5x5
    Row 5x5
    Chins 3x8

    Day 2
    Front Squats 5x5
    Bench 5x5
    DL 5x5
    Millitary P.

    Day3
    Squats 5x5
    Bench 5x5
    Row 5x5
    Dips

  15. #14
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    Monday
    Chins 5x5 <---Pull
    Incline BB Bench 3x6-8 <---Push
    Seated Row 3x6-8 <---Pull

    Tuesday
    Squats – 5x5 <---Push
    SLDL 3x6-8 <---Pull
    Standing Calf Raise 3x6-8 <---Push?

    Thursday
    Bench – 5x5 <---Push
    Bent over BB rows – 3x6-8 <---Pull
    Weighted Dips 3x6-8 <---Push


    Friday
    DL's – 5x5 <---Pull
    BB Lunges 3x6-8 <---Push
    GM's– 3x6-8 <---Pull

    My lower Push/Pull may be still messed up.

  16. #15
    C.S.C.S. ddegroff's Avatar
    Join Date
    Jun 2005
    Location
    Colorado
    Posts
    3,817
    That looks like the best routine you have put up so far.

  17. #16
    Senior Member KarateBoy's Avatar
    Join Date
    Jan 2006
    Posts
    411
    For the 5x5, how long should we rest between sets?

    Monday I did 145 5 x 5 x 5 x 4 x 3

    Today I finished it...not sure if I finally broke past my plateau or just rested to long,
    Last edited by KarateBoy; 01-25-2006 at 03:07 PM.

  18. #17
    Senior Member Canadian Crippler's Avatar
    Join Date
    Apr 2004
    Location
    The Pavilion
    Posts
    6,776
    Try that one out. By push, I mean quad dominant. So I'd replace the calf raises with front squats / leg press / hacks.

    And please don't go to failure on all of these sets. Your old routine is fine to be honest, if you learn how to periodize your intensities.
    Last edited by Canadian Crippler; 01-25-2006 at 03:52 PM.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  19. #18
    Fury Divine RickTheDestroyer's Avatar
    Join Date
    Jan 2004
    Location
    Chapel Hill, NC
    Posts
    2,114
    Quote Originally Posted by muscleup
    How's the new one look though?



    The old one I posted was too much. I think my CNS would shut down after 2 weeks of it.
    It was something like:
    Day 1
    Squats 5x5
    Bench 5x5
    Row 5x5
    Chins 3x8

    Day 2
    Front Squats 5x5
    Bench 5x5
    DL 5x5
    Millitary P.

    Day3
    Squats 5x5
    Bench 5x5
    Row 5x5
    Dips
    Minus the chins on day 1 and the dips on day 3, this is basically a standard "true" 5x5 volume phase as it was originally designed. My understanding is that you don't typically stay on this for extended periods of time- you deload and go through an intensity phase and then repeat the cycle. Go here.

    This is what I'll do when I start stalling with my current split, and I fully expect nothing but awesomeness.
    530S/320B/475D
    With strength I burn

  20. #19
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    Quote Originally Posted by DenimDemon
    Minus the chins on day 1 and the dips on day 3, this is basically a standard "true" 5x5 volume phase as it was originally designed. My understanding is that you don't typically stay on this for extended periods of time- you deload and go through an intensity phase and then repeat the cycle. Go here.

    This is what I'll do when I start stalling with my current split, and I fully expect nothing but awesomeness.
    Yea, I thought that was how it was supposed to be layed out, but it looked like overkill. I just got off a routine that I think made me ill because I was overtraining.

  21. #20
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    Quote Originally Posted by Canadian Crippler
    Try that one out. By push, I mean quad dominant. So I'd replace the calf raises with front squats / leg press / hacks.

    And please don't go to failure on all of these sets. Your old routine is fine to be honest, if you learn how to periodize your intensities.
    Thanks Crip.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •