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5 X 5, what weight to choose?

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Peteskeet

Posted: Mar 11 2008, 04:13 PM

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i have been doin 5x5 for my bench, squat, and dead lifts...say my max is 2 plates for bech, wat weight should i choose for my first 4 sets.. should i do a lighter weight like plate 35 for 4 sets then go to 2 plates or start low and work my way up?? or if theres any other ways please fill me in... thanks alot

Jayv24

Posted: Mar 11 2008, 04:23 PM

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Start with a warm up....

Then work within the 50-95% range of your 1 rep max.

use this calculator to figure it out.
http://www.bodybuilding.com/fun/1rm.htm

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willpiazza31

Posted: Mar 11 2008, 04:25 PM

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I think 5x5 is 5 sets of the same weight for 5 sets no?

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Chris25533

Posted: Mar 11 2008, 04:47 PM

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yeah 5 set of the same weight but each week you work at a diff percent of ur 1 max rep... i do believe this is how it goes

Ranel22206

Posted: Mar 11 2008, 05:17 PM

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no, the base in 5x5 is you do 5 sets of 5 reps of the same weight and if youa ccomplish those rep, you put 5-10 lbs to the weight for next week and if you still finish all your reps you put another 5-10 lbs and it goes on like that or you have the 5x5 that you put more and more weight at each set like a pyramid

Chris25533

Posted: Mar 11 2008, 05:51 PM

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yeah your right i just read up on it

Jason2459

Posted: Mar 11 2008, 06:35 PM

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There's a lot of different 5x5 programs

Check out
Intermediate 5x5 Program
http://www.geocities.com/elitemadcow1/5x5_.../Linear_5x5.htm

Advanced 5x5
http://www.geocities.com/elitemadcow1/5x5_...iodized_5x5.htm

At the bottom of each is an excel spreadsheet to help determine the weights you should use.

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azfittrainer

Posted: Mar 12 2008, 09:32 AM

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Always warm up.

Jason2459

Posted: Mar 12 2008, 09:51 AM

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azfittrainer

Posted: Mar 12 2008, 10:00 AM

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Roids

Posted: Mar 12 2008, 10:06 AM

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rich_55

Posted: Mar 13 2008, 11:14 AM

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Use a weight you could lift for 7-8 reps...

No means no.

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Arnoldclone

Posted: Mar 20 2008, 01:53 PM

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Jacob121350

Posted: Mar 20 2008, 03:37 PM

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Find your PR's on your compound lifts. Then shoot for 80% of your one rep max for your 5X5. If you make it through the last set try adding 5 pounds the net time around. This is how I got my numbers where they are on squats and deads. Still working on the bench but the 5x5 is the best program I have ever used for size and STRENGTH.

26yo
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198lbs
10% bf

P.R.
Bench 345lbs
ASG squats 475lbs
Deadlift 505lbs

Need2GetBu1k

Posted: Mar 23 2008, 09:59 PM

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DownTown

Posted: Mar 23 2008, 10:06 PM

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More reps = more muscle = more strength. Scientific facts, more reps produces more gh release which equals more muscle growth.

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Jason2459

Posted: Mar 24 2008, 09:10 AM

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QUOTE (DownTown @ Mar 23 2008, 09:06 PM)

More reps = more muscle = more strength. Scientific facts, more reps produces more gh release which equals more muscle growth.

Heavy ass compound lifts produce more GH. Scientific fact and real world results.

You can find a scientific study to prove anything. Also, bigger muscles does not always equal more strength in proportion to the size gains.

I found this all out myself. I did the higher reps bodybuilder style body part splits and gained some great muscle mass and weight while keeping my body fat pretty low. What I did NOT achieve while doing this was the strength gains relative to my size gains.

Now, I've been going for major compound lifts heavy week in and week out and I've gained in both size and more so in strength.

azfittrainer

Posted: Mar 24 2008, 10:20 AM

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More reps dont ad size strength, more quality reps, within a reasonable range add size strength.

cc-10

Posted: Mar 24 2008, 02:31 PM

COUNT TO 5!

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5x5 is generally fullbody, it seems like, but can it be used in a split?

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SFW_SFW

Posted: Mar 24 2008, 08:03 PM

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