Originally Posted by Koto_Ryu
Been a week and already getting some good effects. The max weight I've setup for the final set is alot easier then it was a week ago. Body wise, I've gotten alot more definition where most of my lifts concentrate on (upper body mostly), but so far its working great. In one week I've made better gains then with the 5 weeks of work doing just 3x12.
Originally Posted by a100
I didn't read all the posts, so I apologize if this has already been said. A typical 5x5 routine looks like this:
Squats 5x5 (constant weight)
Bench 5x5 (build up)
Rows 5x5 (build up)
Squats 5x5 (70% of what you used on Monday)
Military Press 5x5 (constant weight)
Deadlifts 5x5 (constant weight)
Chinups 5x5 (constant weight)
Squats 5x5 (build up)
Bench 5x5 (constant weight)
Rows 5x5 (constant weight)
Do 2-3 gradually heavier warmup sets before each lift. You can add accessory work as you see fit. Add 5-10lbs each week you successfully complete all reps/sets for a particular exercise. When you plateau, drop down to a 3x3 routine with the same principles as above.