Comments on: The 5X5 Program http://www.bodyrecomposition.com/training/the-5x5-program.html Training and Nutrition advice, straight from the monkey's mouth. Tue, 09 Mar 2010 14:16:27 -0500 http://wordpress.org/?v=2.8.4 hourly 1 By: lylemcd http://www.bodyrecomposition.com/training/the-5x5-program.html/comment-page-1#comment-4346 lylemcd Mon, 22 Feb 2010 22:39:34 +0000 http://www.bodyrecomposition.com/?p=1981#comment-4346 For whatever reason, presses seem to stall sooner than other movements in my experience. I suspect some of this is due to fatigue from emphasizing other movements and some of it is due to the same weight jump being a relatively higher percentage of what's on the bar (microloading can often get people past this but you need access to 1.25 lb plates which are hard to come by). As an old adage, if you want to improve your press, press more. And figure out your weak point (start, middle, top) and fix it with specific movements. Good luck. For whatever reason, presses seem to stall sooner than other movements in my experience. I suspect some of this is due to fatigue from emphasizing other movements and some of it is due to the same weight jump being a relatively higher percentage of what’s on the bar (microloading can often get people past this but you need access to 1.25 lb plates which are hard to come by). As an old adage, if you want to improve your press, press more. And figure out your weak point (start, middle, top) and fix it with specific movements. Good luck.

]]> By: Eddy http://www.bodyrecomposition.com/training/the-5x5-program.html/comment-page-1#comment-4345 Eddy Mon, 22 Feb 2010 22:10:45 +0000 http://www.bodyrecomposition.com/?p=1981#comment-4345 Great site. My experience with 5x5 is so far very rewarding (2 months with constant gains). My current stats: Squat / Standing press / Pullup or Chinup: 96Kg / 51Kg / BW+16Kg or +17Kg. Weight: 65 Kg, Height 1.65m I do 5x5 sets across, 3 times per week: squat, standing press, pullup or chinup. Problem: Press stalled, I'm going to alternate with bench, and try an inverted pyramid, with a -2% each set. Suggestions? Have fun and thanks Lyle! Eddy Great site.

My experience with 5×5 is so far very rewarding (2 months with constant gains).
My current stats: Squat / Standing press / Pullup or Chinup: 96Kg / 51Kg / BW+16Kg or +17Kg. Weight: 65 Kg, Height 1.65m

I do 5×5 sets across, 3 times per week: squat, standing press, pullup or chinup.

Problem: Press stalled, I’m going to alternate with bench, and try an inverted pyramid, with a -2% each set. Suggestions?

Have fun and thanks Lyle!
Eddy

]]> By: Sawyer http://www.bodyrecomposition.com/training/the-5x5-program.html/comment-page-1#comment-4167 Sawyer Wed, 03 Feb 2010 01:39:22 +0000 http://www.bodyrecomposition.com/?p=1981#comment-4167 Great article! I am wondering, I have been doing a set of 8 then 6 then 4 then burnout (15-20) on my chest workouts (flat bench, incline, decline, db etc). I have experienced great results. Four and a half months ago when I started working out again after a couple years off I was only starting with about 165 lbs and ending with 185 lbs (for the set of four) on the flat bench. Now, after alittle over four months of only working out 3-4 times a week, I am starting with 240 lbs and ending with 260 lbs. I have consistently been able to add 5 lbs almost every week. What do you think about this set/rep range? I am hesistant to change what has been working so well for me but I imagine eventually I need to switch up my routine or I will hit a ceiling. On a side note, I am training for strength and mass gain for football. -Sawyer Great article!

I am wondering, I have been doing a set of 8 then 6 then 4 then burnout (15-20) on my chest workouts (flat bench, incline, decline, db etc). I have experienced great results. Four and a half months ago when I started working out again after a couple years off I was only starting with about 165 lbs and ending with 185 lbs (for the set of four) on the flat bench. Now, after alittle over four months of only working out 3-4 times a week, I am starting with 240 lbs and ending with 260 lbs. I have consistently been able to add 5 lbs almost every week.

What do you think about this set/rep range? I am hesistant to change what has been working so well for me but I imagine eventually I need to switch up my routine or I will hit a ceiling.

On a side note, I am training for strength and mass gain for football.

-Sawyer

]]> By: TJ http://www.bodyrecomposition.com/training/the-5x5-program.html/comment-page-1#comment-4095 TJ Tue, 19 Jan 2010 07:56:14 +0000 http://www.bodyrecomposition.com/?p=1981#comment-4095 All your compound exercises should be 5 x 5 (dead lifts, squats, SLDL, bench, dips, pullups, etc) followed be isolated exercises at 3 x 8-10 (calf raises, curls, tricep extensions, shoulder raises, etc) to fill in any gaps. All your compound exercises should be 5 x 5 (dead lifts, squats, SLDL, bench, dips, pullups, etc) followed be isolated exercises at 3 x 8-10 (calf raises, curls, tricep extensions, shoulder raises, etc) to fill in any gaps.

]]> By: Niko http://www.bodyrecomposition.com/training/the-5x5-program.html/comment-page-1#comment-4015 Niko Sat, 09 Jan 2010 22:43:52 +0000 http://www.bodyrecomposition.com/?p=1981#comment-4015 Thank you Lyle, so in order to gain pure strenght and explosiveness, would you say that a gym program consisting of 5 sets for 5 (across) and three sets of 8-12 for accessory moves like incline BP, one-arm DB row, dips, bicep curls, straight-leg DL's, leg press machine (or whatever you call it in English) etc. should work fine? Or am I approaching this from the wrong direcion? Thank you Lyle,
so in order to gain pure strenght and explosiveness, would you say that a gym program consisting of 5 sets for 5 (across) and three sets of 8-12 for accessory moves like incline BP, one-arm DB row, dips, bicep curls, straight-leg DL’s, leg press machine (or whatever you call it in English) etc. should work fine?
Or am I approaching this from the wrong direcion?

]]> By: lylemcd http://www.bodyrecomposition.com/training/the-5x5-program.html/comment-page-1#comment-4005 lylemcd Thu, 07 Jan 2010 01:50:22 +0000 http://www.bodyrecomposition.com/?p=1981#comment-4005 I would probably move accessory stuff to higher rep ranges, 2-3 sets of 8 or even higher (e.g. 10-12). If for no other reason than to limit joint stress (5X5 can pound on things and too much heavy work makes connective tissues fall apart). I would probably move accessory stuff to higher rep ranges, 2-3 sets of 8 or even higher (e.g. 10-12). If for no other reason than to limit joint stress (5X5 can pound on things and too much heavy work makes connective tissues fall apart).

]]> By: Niko http://www.bodyrecomposition.com/training/the-5x5-program.html/comment-page-1#comment-4004 Niko Wed, 06 Jan 2010 20:59:21 +0000 http://www.bodyrecomposition.com/?p=1981#comment-4004 Great article, thanks again. You mentioned people who likes to do a bunch of their excercises 5x5, which leads to long hours at the gym and unproductive/ less productive training. My program divided into 2, day one is lower-body workout, and day two upper body. I like doing the "main exercices" (DL/Squats, Bench press, Chins/ Cable row) in a 5x5 fashion, alternating antagonistic excercises. What amount of sets and reps do you suggest for all the other excercises? Using common sense, I've gone with 3x6 (again, alternate supersetting). With two or three heavy exercises after the main ones. My goal is strenght gains to support my MMA-hobby. Great article, thanks again.
You mentioned people who likes to do a bunch of their excercises 5×5, which leads to long hours at the gym and unproductive/ less productive training.

My program divided into 2, day one is lower-body workout, and day two upper body. I like doing the “main exercices” (DL/Squats, Bench press, Chins/ Cable row) in a 5×5 fashion, alternating antagonistic excercises.
What amount of sets and reps do you suggest for all the other excercises? Using common sense, I’ve gone with 3×6 (again, alternate supersetting). With two or three heavy exercises after the main ones.

My goal is strenght gains to support my MMA-hobby.

]]> By: Chris http://www.bodyrecomposition.com/training/the-5x5-program.html/comment-page-1#comment-3843 Chris Thu, 03 Dec 2009 23:42:23 +0000 http://www.bodyrecomposition.com/?p=1981#comment-3843 Thanks again. I read "Some Last Comments", that answered everything. This was a great article and i appreciate that you didn't fill it with technical language, it was comprehensible. Can't tell you how many times I overhear people at the gym talking like they have a PHD yet they are lifting the same or less then the year before. Peace. Thanks again. I read “Some Last Comments”, that answered everything. This was a great article and i appreciate that you didn’t fill it with technical language, it was comprehensible. Can’t tell you how many times I overhear people at the gym talking like they have a PHD yet they are lifting the same or less then the year before. Peace.

]]> By: Chris http://www.bodyrecomposition.com/training/the-5x5-program.html/comment-page-1#comment-3842 Chris Thu, 03 Dec 2009 23:25:21 +0000 http://www.bodyrecomposition.com/?p=1981#comment-3842 Thanks, I'll read it again. Thanks, I’ll read it again.

]]> By: lylemcd http://www.bodyrecomposition.com/training/the-5x5-program.html/comment-page-1#comment-3840 lylemcd Thu, 03 Dec 2009 22:34:02 +0000 http://www.bodyrecomposition.com/?p=1981#comment-3840 Your second question about loading is answered explicitly in the article. As to the second, switch reps when you stop progressing with the higher reps. Your second question about loading is answered explicitly in the article.

As to the second, switch reps when you stop progressing with the higher reps.

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