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  1. Honor is offline
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    Apr 2005
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    Posted On:
    10/23/2005 5:47pm

    supporting member
     Style: Gnujitsu

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Koto_Ryu
    I personally feel it's a good setup due to the fact that it is low enough to allow you to use about 70-80% 1RM for optimal strength gains yet still provides enough stimulation for muscular growth. This is not a fact, just my own observation, but 5x5 seems to be one of the best for my own individual needs. I have done as high as 8x5 as well, but my best gains seem to be in that happy medium.
    Exactly
    Legendary Street Fighter
  2. Critical Jo is offline
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    Houston, Tejas
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    Posted On:
    10/24/2005 10:59am


     Style: Hiatus: Judo, BJJ

    --
    Hell yeah! Hell no!
    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.
  3. Honor is offline
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    Posted On:
    10/24/2005 5:09pm

    supporting member
     Style: Gnujitsu

    --
    Hell yeah! Hell no!
    Quote Originally Posted by a100
    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.
    Nice work
    Legendary Street Fighter
  4. AnthonyB is offline

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    Jul 2005
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    Posted On:
    10/26/2005 9:13am


     Style: Judo

    --
    Hell yeah! Hell no!
    I didn't read all the posts, so I apologize if this has already been said. A typical 5x5 routine looks like this:

    Monday
    Squats 5x5 (constant weight)
    Bench 5x5 (build up)
    Rows 5x5 (build up)

    Wednesday
    Squats 5x5 (70% of what you used on Monday)
    Military Press 5x5 (constant weight)
    Deadlifts 5x5 (constant weight)
    Chinups 5x5 (constant weight)

    Friday
    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.
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