5 X 5 |
1Fast400 Forums > Training |
| Posted by: Peteskeet Mar 11 2008, 04:13 PM |
| 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 |
| Posted by: Jayv24 Mar 11 2008, 04:23 PM |
| 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 |
| Posted by: willpiazza31 Mar 11 2008, 04:25 PM |
| I think 5x5 is 5 sets of the same weight for 5 sets no? |
| Posted by: Chris25533 Mar 11 2008, 04:47 PM |
| 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 |
| Posted by: Ranel22206 Mar 11 2008, 05:17 PM |
| 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 |
| Posted by: Chris25533 Mar 11 2008, 05:51 PM |
| yeah your right i just read up on it |
| Posted by: Jason2459 Mar 11 2008, 06:35 PM |
| There's a lot of different 5x5 programs Check out Intermediate 5x5 Program http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm Advanced 5x5 http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm At the bottom of each is an excel spreadsheet to help determine the weights you should use. |
| Posted by: azfittrainer Mar 12 2008, 09:32 AM |
| Always warm up. |
| Posted by: Jason2459 Mar 12 2008, 09:51 AM |
| Never run with scissors. |
| Posted by: azfittrainer Mar 12 2008, 10:00 AM |
| Don't count your' chickens before they hatch? |
| Posted by: Roids Mar 12 2008, 10:06 AM |
| Don't put all your eggs in one basket. Look both ways. Use protection. Never let anyone touch you in your bathing suit area. |
| Posted by: rich_55 Mar 13 2008, 11:14 AM |
| Use a weight you could lift for 7-8 reps... No means no. Don't feed Gizmo after midnight. |
| Posted by: Arnoldclone Mar 20 2008, 01:53 PM |
| Dont do drugs..EVEN...if your friends and family do. |
| Posted by: Jacob121350 Mar 20 2008, 03:37 PM |
| 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. |
| Posted by: Need2GetBu1k Mar 23 2008, 09:59 PM |
| And remember kids... Never smoke crack. |
| Posted by: DownTown Mar 23 2008, 10:06 PM |
| More reps = more muscle = more strength. Scientific facts, more reps produces more gh release which equals more muscle growth. |
| Posted by: Jason2459 Mar 24 2008, 09:10 AM | ||
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. |
| Posted by: azfittrainer Mar 24 2008, 10:20 AM |
| More reps dont ad size strength, more quality reps, within a reasonable range add size strength. |
| Posted by: cc-10 Mar 24 2008, 02:31 PM |
| 5x5 is generally fullbody, it seems like, but can it be used in a split? |
| Posted by: SFW_SFW Mar 24 2008, 08:03 PM |
| dont tug on supermans cape and definitely dont spit into the wind. |