Posted On:10/15/2005 11:51pm
Style: Hiatus: Judo, BJJ
Been reading alot of posts that say 5x5 is the way to go for lifts. Wanted to find out how to properly do them before I started lifting again on Monday and try it out for myself. From what I've gathered, you do 70%-90% of your 1 rep Max. My only question is: Do you increase the weight after every set? Or do you set it to your 70%-90% and leave it there? OR do you increase the amount of weight progressively through the week (1 day 70%, next 80% and so on)?
Posted On:10/16/2005 1:13am
Style: In Transition
The way I do it: One VERY light warm-up set. Then 3 "build up" sets that progressively increase, then 2 all out sets. Yes, that adds up to 6, but I don't even count the first warm up since it's just there to prepare your body for the movement.
Note that I haven't been doing this long at all, so for all I know this may be wrong. I just think that doing it 5x5 at the same weight is not only dangerous, since you don't have a warm up set, but also pointless. Can you really do 25 reps with 80% 1RM? I also read somewhere (Don't remember if it was official study, or some guy "quoting" one) that 1 full load set gave the same gains as 3, so no big difference. Again, I'm just saying what I know, others know a lot more and they will no doubt chime in shortly.
Posted On:10/16/2005 1:22am
Guy Who Pays the Bills and Gets the Death Threats Style: MMA (Retired)
I'm not a lifting guru. The only lift I'm remotely decent at is Deadlifts.
But from my own observations, and anyone can feel free to correct me on this:
1. 5x5's work best for power lifts involving multiple muscle groups.
2. Learn proper form before you go heavy.
3. Warm up by doing a few minutes on the treadmill or something. Personally, I bounce a little on my calves, side to side, for a few minutes looking like a total douche in the process. But, it saves me from having to go upstairs to the loser (Nautilus) floor and anyone in the gym who'd be that concerned about what I'm doing isn't working out hard enough.
Posted On:10/16/2005 1:27am
Indeed, I just warm up by doing a few jumping jacks, some running in place, and arm rotations. And that's also why I stick in the extra very light warm up set before lifting.
Posted On:10/16/2005 3:50am
This might help you as it describes how to pyramid up the weight.
It's a demanding program. You will only gain if you push yourself. I'd take it easy the first week to find out about how much you can expect you up the weights after each set.
Legendary Street Fighter
Posted On:10/16/2005 1:48pm
I warm up on the treadmill for 5, increasing the speed every 30 seconds. I can't really use free weights due to time constraints and the absense of a partner so I frequently use machines. The information you guys have provided helps put things into perspective, but it adds an additional question: 5x5 should work for machines, right?
Yes Koto got his name changed, quit asking...
Posted On:10/16/2005 6:30pm
Style: Kyokushin Karate
I usually do 2-3 warm-up sets then 3-2 work sets.
SON OF ODIN
My Punching with Power article
Posted On:10/17/2005 11:54pm
5X5 is the bomb for strength and size. some general warm up and then specific warm up sets. then 5 work sets. the weight should stay the same, if the reps cannot be done decrease the weight. work up to this workout slowly and increase the weight when all 5 sets bcome easy. check t-mag.com. i am currently trying this and am really impressed.
Posted On:10/18/2005 2:27am
I'm interested in doing 5X5s for my next routine. Can someone post a sample 5X5 routine?
You're a scrapper, I like that."-Ronin69
Merry Christmas Bitch
Posted On:10/18/2005 6:25am
Style: Canadian Shidokan
As you can see, there are MANY ways to do 5x5, and as usual, no one really knows which is "best" or why.
Heck, most don't even know why they recommend the 5x5, only that it "works".
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