5x5's What's proper. What's not.

[OverDone]

So I read about 5x5's here in SD. I noticed that I'm no longer getting the gains I once did so I thought I would try bulking via a 5x5 routine.

TBH, I only did a quick google search to get the gist of it. I'm fucking confused though. They say you are supposed to 5 sets of 5 reps for each exercise of the same exact weight and then increase the weight by 5 pounds the next week. The first 3 sets doing this seem useless because they are so easy. Its almost more like stretching than tearing muscle. The last two sets I can feel the strain but I really feel like I'm not benefiting because the first three sets are seemingly wortless

Here's how I've been doing it (using chest as an example). Don't laugh at the weight, I'm working on it:

Barbell Bench Press - 195 lbs 5 reps/5 sets with 45 second rest in between sets
Abs for a breather
Barbell Decline Bench Press -185 lbs 5 reps/5 sets with 45 second rest in between sets
Abs for breather
Barbell Incline Bench Press - 145 lbs 5 reps/5 sets with 45 seconds rest in between
Abs for breather
Cable Cross Over - 40 lbs 5 reps/5 sets with 45 seconds rest in between
Abs for breather
Dumbbell Bench Press - 55 lbs 5 reps/5 sets with 45 seconds rest in between
Abs for breather
Dumbbell Hammer Grip Incline Bench Press - 75 lbs 5 reps/5 sets with 45 seconds rest in between
Abs for breather

Am I doing this right? I just don't see the benefit being maximized due to the lack of strain in those initial sets

 

[-Guido-]

Up the weight a bit to make those sets count after 3 weeks or up it now if you wish. However, make sure the weight is just enough to make you work for it but not to much to where your form is fucked and you can't push out 5 sets.

I advised continuing with what you were doing for 3 weeks because when I got back into lifting earlier this year the first few weeks I worked with weight that had me breeze through the first 3 sets and work on the last two just as you are doing. I went along with it because it allowed me to teach my body the right form and movement in my workouts. It was basically an warm up of sorts to prepare myself for proper 5x5 lifting. After those weeks passed I upped the weight to the point where I had to work on every set and the last set was usually a bitch but I always managed to bang it out.

Others might have a different opinion on whats proper and whats not but I'm just stating what worked for me. Will it work for you? Maybe. Maybe not. The most important thing is to listen to your body. If you feel you don't need a warm up period like I had, then by all means up the weight.

I love 5x5 though. I absolutely love it. If I could I would take 5x5 out to dinner and romance 5x5.

 

[auhsoJ]

It wasn't a proper 5x5 but I did low rep training awhile back and all it did was kill my endurance when I went back to high rep training. I'm always reading that 8-15 is the number you want. I enjoy that and it works for me.

 

[Renz Envy]

5x5 seems to be the magical number to build strength and a little volume while avoiding injury.

I still recommend deloading every so often. Can't count the amount of times I've injured myself from trying to lift past what was physically possible at the time.

 

[Garden Man]

Are you squatting or deadlifting? What about rowing lifts?
How are your stabalizing muscles for upper body?

Deads, squats, military press, upright rows, barbell rows, the list goes on. Do these and your bench lifts will raise EVEN if you DON'T bench because you'll gain overall strength.

If you can do the sixth rep then you're not using enough weight. I'm currently going to try the 5x5 program. Will probably do a blog on it later.

 

[phr]

Once you get into the intermediate and advanced stages your gains drop significantly compared to the beginner and novice stages. That's the point where people switch from basic 5x5 programs to more advanced routines like Wendler 5 3 1. There's a bunch more similar routines out there, with varying popularity, though I can't personally comment on their effectiveness. Wendler seems to work for a lot of people, though.

 

[OverDone]

Are you squatting or deadlifting? What about rowing lifts?
How are your stabalizing muscles for upper body?

Deads, squats, military press, upright rows, barbell rows, the list goes on. Do these and your bench lifts will raise EVEN if you DON'T bench because you'll gain overall strength.

If you can do the sixth rep then you're not using enough weight. I'm currently going to try the 5x5 program. Will probably do a blog on it later.

I don't squat or deadlift out of concern for my back.

I do many 'row' type exercises (cable seated row [v-bar and wide-grip], one arm dumbell row, dumbell upright row, cable upright row and barbell upright row)

TBH, I don't know which are stabilizing muscles and which are not. I do have a fondness for dumbells so I'm under the impression that dumbell exercises (arnold presses, regular shoulder presses, lateral raises, front incline dumbell raises and the like) reinforce the stabilizing muscles (even though I don't know what they are)

I have nincreased my weight and in a short time (combined with increasing my food intake) I am seeing results.

I'd really be interested in seeing your Blog regarding your own personal routine!

phrozen, when its time to switch up, I think I'm going to try the Wendler routine.

What I like about 5x5s is that I can bang a good workout out in a short time frame OR I can do extra exercises in the same amount of time that I was previously used to spending in the gym.

I'm unemployed now so I am planning on hitting the gym twice a day now to see what results can be gained with going in the morning and then at again at night

 

[-Guido-]

I don't squat or deadlift out of concern for my back.

 

[Km013]

its so weird how peoples bodies vary. i struggle with 155 for 10 bb bench press, but i do do decline for 215 for 8 reasonably easy. i also do incline dbs, 85 lbs for 10. long story short, i hate developing my chest and have no idea why my bb bench is so low...gotta stop neglecting i guess

 

[OverDone]

dude, I'm fucking OLD!

 

[OverDone]

its so weird how peoples bodies vary. i struggle with 155 for 10 bb bench press, but i do do decline for 215 for 8 reasonably easy. i also do incline dbs, 85 lbs for 10. long story short, i hate developing my chest and have no idea why my bb bench is so low...gotta stop neglecting i guess

Yeah, my chest is difficult to get results on so I push extra hard on chest days.

 

[phr]

its so weird how peoples bodies vary. i struggle with 155 for 10 bb bench press, but i do do decline for 215 for 8 reasonably easy. i also do incline dbs, 85 lbs for 10. long story short, i hate developing my chest and have no idea why my bb bench is so low...gotta stop neglecting i guess

Are you doing any assistance work?

How often are you working your chest?

 

[Voxide]

Stop doing decline, overdone. Most useless, time wasting lift ever invented.

Replace it with incline flies.

 

[OverDone]

Stop doing decline, overdone. Most useless, time wasting lift ever invented.

Replace it with incline flies.

I actually just started doing the declines. I was hoping they would help make my chest more proportionate and get rid of those wrinkle things that are on the bottom of my chest that kinda lead to my armpits. I think regular flatbench lifts have been helping much more.

TBH, I hate asking to be spotted and I can't imagine doing real heavy weight with decline barbells. Its a real awkward position and I don't want to have the shit come crashing down in a moment of muscle failure

I've increased my weight significantly (as well as my food intake) and I'm feeling/seeing results now. Yeah, I'm definitely digging doing 5x5's.

I'll push hard on the incline flys and let you know

 

[auhsoJ]

If you're having trouble/pain from pressing movements I'd do more flys. My stupid shoulder hurts if I try flat benching so I've had to do a lot more incline pressing/fly with dumbbells, cables and hammer strength machines. You're upper chest can never be too big, right?

I'd also check your mental focus. Sometimes we focus on the wrong part of movement. The mind can be as useful as the physical.

I still don't understand that. I can do incline movements but flat gives me horrible pain. You'd think incline would put your shoulder in a more awkward position.

 

[Renz Envy]

I have heard mixed results from using decline bench press. I have never done it once in my life. I prefer weighted dips.

I don't really see much point in decline bench if you follow the scientific frame of mind that working the lower part of the pectoral is impossible.

I'd also check your mental focus. Sometimes we focus on the wrong part of movement. The mind can be as useful as the physical.

Truth.

dude, I'm fucking OLD!

Doing deadlifts and squats at low weight and working your way up will help you lose fat and promote a more "tight" healthy look to your skin.

 

[OverDone]

I started doing squats and deadlifts. Actually, tonight was my first time doing deadlifts.

I started with 5 reps of 225lbs. I could do it but there was no way I could do another 4 sets at that weight so knocked it down to 205lbs.

Definitely felt good but I learned that I need to do these at the end of my workout because it kicked my ass.

Thanks for the suggestion regarding these. I dig squats more so than deadlifts but I definitely feel that results will manifest if I keep it up

 

[phr]

According to Rippetoe, one working set of 5 is enough for deadlifts, once or twice a week at most. This is especially true once you get up to 2x your body weight. It's a rather taxing lift that you don't want to overdo.

My advice would be to start low with a working set of 135 and add 10lbs each workout. Sounds silly, but you're not competing or anything. That's a low enough weight that will let you focus on getting your form right before you start pulling serious weight.

 

[Renz Envy]

According to Rippetoe, one working set of 5 is enough for deadlifts, once or twice a week at most. This is especially true once you get up to 2x your body weight. It's a rather taxing lift that you don't want to overdo.

Truth. At 365 and natural deadlifting literally feels like my entire back and hamstrings will sever after 2 sets of 5.

 

[phr]

If you feel like you might hurt yourself, you should consider trying a belt. The key is to not become reliant on it and only use it for 3 RM, 1 RM, etc -your heaviest, basically.