the 5x5 method. any...
 
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the 5x5 method. anyone tried it?

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ngc_85
(@ngc_85)
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Joined: 2 years ago
Posts: 22
Topic starter  

ok now i can't take credit for this information it was posted on another board. i was wondering if anyone has tried this and how it worked for them. The premise of the routine is progressive overload, meaning that every week you are putting increasing amounts of stress on the muscles, generally through small increases in the amount of weight used. The progressive overload forces the body to grow to adapt to the increasing amounts of stress, even though the body really isnt training to failure. The routine consists of choosing a heavy compound exercise to use for each bodypart, these can include, squat, deadlifts, bench press, close grip bench, standing barbell curls, military press, etc. On top of the initial 5x5, you also choose 2 other exercises, and aim to do 2 sets on each, of 8-10 reps per set. Here's a sample routine Chest Flat bench 5x5 incline dumbell press 2x8-10 incline flyes 2x8-10 The key for me when using this routine is to start light, at weights that you can easily nail your reps and concentrate on form. For example, say you can bench 225lbs for 8 reps, start with 195lbs on the bar. This should be easy, but if you keep your reps slow and in control, you will still get a good pump and have a good workout. Next week, bump up the weight by a SMALL increment, remember the key is to be able to keep adding weight, it's not a race to get to the massive poundages. If you add too quickly you will plateau in a hurry and the routine wont do jack for you. So you hit 5x5 on 195, next week its 200, the week after 205, etc. When you get to a point where you're starting to have trouble hitting your reps, add something extra to help, if you're natural, thats when I would throw in creatine and whatever else as this will help you keep adding weight. If you dont get all 5x5, then do not add more weight next week, stick with the same and the odds are you'll hit it next time you try. This routine is very effective as it targets fast twitch muscle fibres(5x5) as well as slower twitch(8-10reps) all in the same workout. Generally when done correctly you can gain lots of size as well as some pretty incredible strength all at the same time.


   
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BigWill
(@bigwill)
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Joined: 2 years ago
Posts: 136
 

It will work to a point and then you will have to change up as all routines eventually stop working.


   
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(@threads)
Active Member
Joined: 2 years ago
Posts: 8
 

Agreed with BIGWILL. Even slight modifications of hand positioning, foot positioning, ect.. will hit muscles the best. Good workout nontheless.


   
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ngc_85
(@ngc_85)
Eminent Member
Joined: 2 years ago
Posts: 22
Topic starter  

true i was just wondering if anyone has tried it and how their results were. supposedly when the 5x5 hits a plateau go to 5x3...then back to 5x5 etc. im starting the dual factor hypertrophy training soon so we'll see how it works out.


   
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