5x5 Routine

[Roscoe]

u don't need a spotter IMOa major point of 5x5 programmes is correct techniqueif u need a spotter lifting 80KG then just drop down to 70.. its not a competition. it what works for u. when u cant do 5x5 with correct techniqe and need a spotter on the last 2 reps ur wasting ur time.also another thing, i got a couple friends who started gym/have little experience. they all asked what routine to do and i told them 5x5. now these idiots did 5x5 for 2 weeks then i go in the gym the other day and one of them is doing flys. i ask why and he tells me he likes doing flys. my other friend is doing dumbell press instead of bench press and doesn't bother with pull ups cause "he cant do one".whats the point in modifying a programme which a professional trainer has spent hours developing, so that it gives YOU the best results possible? its dumb. just stick to the programme and you will not fail. the moment u start modifying it because u think ur some gym guru is when the fails start to occur and u realise u wasted 3 months all because u thought u knew better.

whats wrong with modifying?i replaced bb bench press with db press when doing 3x5 and my bench went up 15kg when i went back to bb.

[Guillermo Rigondeaux]

Didn't realise it involved that much sh*t. Just thought it was 5 sets of 5 reps of exercises. Can't be arsed with the real version. Tried 5 sets of 5 of 90KG as well. f*ck that also. Got to the 3rd set, couldn't finish it. Still haven't clicked the link but why do I have a feeling it's just 5 reps of 5 exercises? Would make more sense coz the sh*t I did was impossible.

its 5 sets 5 reps per set5/6 different excercises per dayonly 1 excercise remains each day - squatadd 1.25kg per workoutits not 5 repsif u cant bench 90kg 5x5 u shouldnt be on 90 anyway tbh mate... but thats just my opinion.

[Guillermo Rigondeaux]

u don't need a spotter IMOa major point of 5x5 programmes is correct techniqueif u need a spotter lifting 80KG then just drop down to 70.. its not a competition. it what works for u. when u cant do 5x5 with correct techniqe and need a spotter on the last 2 reps ur wasting ur time.also another thing, i got a couple friends who started gym/have little experience. they all asked what routine to do and i told them 5x5. now these idiots did 5x5 for 2 weeks then i go in the gym the other day and one of them is doing flys. i ask why and he tells me he likes doing flys. my other friend is doing dumbell press instead of bench press and doesn't bother with pull ups cause "he cant do one".whats the point in modifying a programme which a professional trainer has spent hours developing, so that it gives YOU the best results possible? its dumb. just stick to the programme and you will not fail. the moment u start modifying it because u think ur some gym guru is when the fails start to occur and u realise u wasted 3 months all because u thought u knew better.

whats wrong with modifying?i replaced bb bench press with db press when doing 3x5 and my bench went up 15kg when i went back to bb.

maybe the programme u were doing allowed modificationim talking about the 5x5 routine posted here - stronglifts..im saying that that routine discourages any modification, you work every muscle group in a pre ordained order on selected days in conjunction with other selected excercises. its designed that way for a reason - cause it works.now im not saying other routines that are 5x5 3x5 dont work, that rippetoe routine is good, but this one is the best one IMO and if u stick with it and lift well u WILL see GREAT results in 3 months +u will also see GREAT results with other routines, this is not better / worse, but its my favourite because u dont need to hang around for hours in the gym (i aint one of those guys who looks in the mirror for 3 mins between excercises tensing my 1 pec) and the excercises take some practice to master, once u get them on lock its fun challenging urself adding 1.25kg each time. when i started my squat was abysmal now im squatting 80kg for 5x5. its not an olympic record but its almost my own body weight and i think thats a decent achievement for someone who NEVER used to squat.

[YFSD]

I'm doing this as of tomorrow.I got the spreadsheet that records all the infoWhen my 3 months is up I'll post all pictures/info here.See how it goes huh

[A Bit Better]

Didn't realise it involved that much sh*t. Just thought it was 5 sets of 5 reps of exercises. Can't be arsed with the real version. Tried 5 sets of 5 of 90KG as well. f*ck that also. Got to the 3rd set, couldn't finish it. Still haven't clicked the link but why do I have a feeling it's just 5 reps of 5 exercises? Would make more sense coz the sh*t I did was impossible.

its 5 sets 5 reps per set5/6 different excercises per dayonly 1 excercise remains each day - squatadd 1.25kg per workoutits not 5 repsif u cant bench 90kg 5x5 u shouldnt be on 90 anyway tbh mate... but thats just my opinion.

I'm not on 90, I'm on 80. I went up to 90 coz I saw what Carpe wrote about people that do 60 doing 90. But that's when I thought it was 5 sets of 5 reps of each exercise. I'm sure you can see now why I struggled!

[NO SUNSHINE]

Didn't realise it involved that much sh*t. Just thought it was 5 sets of 5 reps of exercises. Can't be arsed with the real version. Tried 5 sets of 5 of 90KG as well. f*ck that also. Got to the 3rd set, couldn't finish it. Still haven't clicked the link but why do I have a feeling it's just 5 reps of 5 exercises? Would make more sense coz the sh*t I did was impossible.

its 5 sets 5 reps per set5/6 different excercises per dayonly 1 excercise remains each day - squatadd 1.25kg per workoutits not 5 repsif u cant bench 90kg 5x5 u shouldnt be on 90 anyway tbh mate... but thats just my opinion.

I'm not on 90, I'm on 80. I went up to 90 coz I saw what Carpe wrote about people that do 60 doing 90. But that's when I thought it was 5 sets of 5 reps of each exercise. I'm sure you can see now why I struggled!

I don't understand what's going on hereAre you telling me the routine is NOT 5 sets of 5 reps of all the exercises on either List A or B?Eg, day A you do 5 sets of 5 reps of squats, 5 sets of 5 reps of bench etc????

[Em Dott]

Didn't realise it involved that much sh*t. Just thought it was 5 sets of 5 reps of exercises. Can't be arsed with the real version. Tried 5 sets of 5 of 90KG as well. f*ck that also. Got to the 3rd set, couldn't finish it. Still haven't clicked the link but why do I have a feeling it's just 5 reps of 5 exercises? Would make more sense coz the sh*t I did was impossible.

its 5 sets 5 reps per set5/6 different excercises per dayonly 1 excercise remains each day - squatadd 1.25kg per workoutits not 5 repsif u cant bench 90kg 5x5 u shouldnt be on 90 anyway tbh mate... but thats just my opinion.

I'm not on 90, I'm on 80. I went up to 90 coz I saw what Carpe wrote about people that do 60 doing 90. But that's when I thought it was 5 sets of 5 reps of each exercise. I'm sure you can see now why I struggled!

I don't understand what's going on hereAre you telling me the routine is NOT 5 sets of 5 reps of all the exercises on either List A or B?Eg, day A you do 5 sets of 5 reps of squats, 5 sets of 5 reps of bench etc????

Exact same thing I'm thinking.

[carpedeum]

5x5 speaks for itself as far as a i know.in terms of how many excersizes to do.. there will be different variations of how many to do.but it does mean 5 sets of 5 reps of how ever many excersizes you do.as its a strength building routine.. one should only do around 4 excersizes for each bodypart and just 2 bodyparts per session (abs can be a 3rd).. this allows maximum recovery.

[jagz1992]

I'm using this bloodclart routine as of today. http://www.ironaddicts.com/forums/showthread.php?t=8050

[Roscoe]

I'm using this bloodclart routine as of today. http://www.ironaddicts.com/forums/showthread.php?t=8050

i used that last summergot sick gains

[A Bit Better]

Then Carpe, please tell me how the hell you thought someone that benches 3x10 of 60KG could bench 5x5 of 90KG with 90seconds to 2 minutes rest!? Especially considering the fact that 90KG is probably the max rep of someone that's benching 60KG.

[djbmc]

5x5 speaks for itself as far as a i know.in terms of how many excersizes to do.. there will be different variations of how many to do.but it does mean 5 sets of 5 reps of how ever many excersizes you do.as its a strength building routine.. one should only do around 4 excersizes for each bodypart and just 2 bodyparts per session (abs can be a 3rd).. this allows maximum recovery.

wot about warm-up sets? i've also found doing this the first set to be significantly harder to do than the rest, (apart from the last obviously) is that just coz i'm not used to starting on such a heavy weight?

[Guillermo Rigondeaux]

ITS 5 SETS, 5 REPS. IF YOUR DOING 5 REPS AND THEN LEAVING THE GYM AND WONDERING WHY UR STILL FAT THEN UR LOST

[carpedeum]

Then Carpe, please tell me how the hell you thought someone that benches 3x10 of 60KG could bench 5x5 of 90KG with 90seconds to 2 minutes rest!? Especially considering the fact that 90KG is probably the max rep of someone that's benching 60KG.

did i say 90kg or around 90? the way i see it is if you can get to 10 lifting 60kg for 3 sets.. you SHOULD be able to do 5 sets of at least 80kg.. and i recommend 2mins rest not 90secs. everything is about conditioning.. so there may be a mental struggle to lift much heavier initially, by week 2/3 you shoudl be comfortable with the new regime.

wot about warm-up sets? i've also found doing this the first set to be significantly harder to do than the rest, (apart from the last obviously) is that just coz i'm not used to starting on such a heavy weight?

one warm up set with light weight is enough. the warm ups dont count in the 5x5.. if u do chest for example and dumbells.(this is my routine..so tailor it to what u can do)12kg DB warm up (15reps)set 1- 25kgset 2- 35kg (sometimes 40)set 3- 45set 4- 50set 5- 40-50kgafter this.. if i went to do decline presses or incline.. i wouldnt need to do a 15 rep light weight

[jagz1992]

I'm using this bloodclart routine as of today. http://www.ironaddicts.com/forums/showthread.php?t=8050

i used that last summergot sick gains

how many lb's u gain?

[Roscoe]

I'm using this bloodclart routine as of today. http://www.ironaddicts.com/forums/showthread.php?t=8050

i used that last summergot sick gains

how many lb's u gain?

went from 158-165 with this routineu have to do it properly tho, with a decent diet.

[kahuna]

i feel ashamed to admit that before today i had pretty much never done squats. after looking at this routine and reading about the benifits of deadlifts and squats i thought its about time i did some,they are f*ck*ng killers, and has put into prospective how much work ive got to do. i used f*ck all weight and did the 5x5 thing and my legs are shot now, but it feels goood

[A Bit Better]

Then Carpe, please tell me how the hell you thought someone that benches 3x10 of 60KG could bench 5x5 of 90KG with 90seconds to 2 minutes rest!? Especially considering the fact that 90KG is probably the max rep of someone that's benching 60KG.

did i say 90kg or around 90? the way i see it is if you can get to 10 lifting 60kg for 3 sets.. you SHOULD be able to do 5 sets of at least 80kg

Gonna have to flat out disagree with you there. And I am well aware that you're more knowledgeable in the gym, but I think you're wrong there. I think you've clocked you're wrong as well (hence the backtracking from 90 to 80).

[jagz1992]

i feel ashamed to admit that before today i had pretty much never done squats. after looking at this routine and reading about the benifits of deadlifts and squats i thought its about time i did some,they are f*ck*ng killers, and has put into prospective how much work ive got to do. i used f*ck all weight and did the 5x5 thing and my legs are shot now, but it feels goood

I feel your pain. I left out squats from every single routine i ever used because i thought they were sh*t. Tried them yesterday and my legs are still sore today.

[Guillermo Rigondeaux]

squats >>>>>>>>>>> >>> >>> >>> >> >

[carpedeum]

Then Carpe, please tell me how the hell you thought someone that benches 3x10 of 60KG could bench 5x5 of 90KG with 90seconds to 2 minutes rest!? Especially considering the fact that 90KG is probably the max rep of someone that's benching 60KG.

did i say 90kg or around 90? the way i see it is if you can get to 10 lifting 60kg for 3 sets.. you SHOULD be able to do 5 sets of at least 80kg

Gonna have to flat out disagree with you there. And I am well aware that you're more knowledgeable in the gym, but I think you're wrong there. I think you've clocked you're wrong as well (hence the backtracking from 90 to 80).

what do u disagree with? that i backtracked from 90 - 80kg? thats not even worth debating. im not gonna be 100% accurate am i. most of the time i use myself as examples, or people i train with.. what i see/know/and have tried. so always remember the virtual disclaimer : *results may vary!* but i will stand by my saying that lifting 60kg (for example) for 10 reps for 2 or 3 sets means you can absolutely lift 20-30% more for shorter reps (4-5). i can get anyone to do this wether he's a beginner lifting 3kg or 40..

[A Bit Better]

3 sets max. Especially with the rest time that you're talking about. And 60 to 90 is 50%.

[djbmc]

hold on, do you not stay on the same weight on this thing? i just put the most i could lift on, can i try and add on the next few sets?

[Guillermo Rigondeaux]

hold on, do you not stay on the same weight on this thing? i just put the most i could lift on, can i try and add on the next few sets?

bruvno offensebut read the f*ck*ng websiteall queries answeredwww.stronglifts.com

[djbmc]

hold on, do you not stay on the same weight on this thing? i just put the most i could lift on, can i try and add on the next few sets?

bruvno offensebut read the f*ck*ng websiteall queries answeredwww.stronglifts.com

yeah yeah but i looked it up on a few websites and i thought they were just on one weight. i'll go check the link you just posted.