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. ,Freak
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5x5 Routine from EF
Started By Guest_Pittbull_*, Aug 01 2003 11:55 PM
10 replies to this topic
#3 Guest_Pittbull_*
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Posted 13 August 2003 - 12:44 PM
yup..using it now and all the bros i know from other boards who are using it are having great success...
#4
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Posted 20 August 2003 - 10:21 PM
I am kinda old school when it comes to alot of body parts, especially chest. I use a wide variety of exercises. Do you have to limit the number of exercises to 3 or may i do more? Example, my chest workout is usually atleast 1 barbell exercise, 2 dumbell exercises, and 1 machine exercise. Could I apply the same principle but with 4 or 5 exercises instead of 3? I currently bench 335 (have not used gear in over a year) and my goal at the moment is 405, so i want to gain strength. I am looking for something new. Thanks
ST
ST
#5 Guest_Pittbull_*
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Posted 24 August 2003 - 08:49 PM
You could but to be honest i would just switch it up. i would stick to the 5x5 for your bench because your primary goal is 405.The auxiliary exercises can be changed as long as they stick with the parameters. So for instance a chest workout for you could look like this:
Bench after warm up 5x5
incline DB flyes 2 sets of 8 reps
machine exercise 2 sets of 8 reps
then the next work out might be:
Bench
flat flyes (same as prescribed sets/reps scheme)
Incline smith press
Just mix it up to your liking.
Its a lil hard because i am used to volume training as well but once you really put an effort into every set you are worn out.It hits all the muscle fibers with specific reps and sets.I am used to training 6 days a week with 2 bench days,2 days deads and 2 days legs alternating between heavy and light/auxiliary exercises. So it was a big adjustment for me but it has worked excellently and then when i switch to my WSB program i am fresh and not overtrained.Keep me posted ST.
Also if you want to try the WSB techniques for adding pounds to your lifts check out the other thread i posted in this forum on it.
Bench after warm up 5x5
incline DB flyes 2 sets of 8 reps
machine exercise 2 sets of 8 reps
then the next work out might be:
Bench
flat flyes (same as prescribed sets/reps scheme)
Incline smith press
Just mix it up to your liking.
Its a lil hard because i am used to volume training as well but once you really put an effort into every set you are worn out.It hits all the muscle fibers with specific reps and sets.I am used to training 6 days a week with 2 bench days,2 days deads and 2 days legs alternating between heavy and light/auxiliary exercises. So it was a big adjustment for me but it has worked excellently and then when i switch to my WSB program i am fresh and not overtrained.Keep me posted ST.
Also if you want to try the WSB techniques for adding pounds to your lifts check out the other thread i posted in this forum on it.
#6
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Posted 25 August 2003 - 11:36 AM
Thanks Pit..I'll look into it..and I may go ahead and try the 5x5 today...later
ST
ST
#8
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Posted 27 August 2003 - 08:17 AM
PIt,
I used this routine (5x5) on my t-bar rows on monday, 2x10 lat pull dn. and 2x10 bent over row ( wide grip), i was done...and i am still sore as of wed...this tore my back up..i loved it...thanks man.
later
ST
ps: gonna try it on chest today...
I used this routine (5x5) on my t-bar rows on monday, 2x10 lat pull dn. and 2x10 bent over row ( wide grip), i was done...and i am still sore as of wed...this tore my back up..i loved it...thanks man.
later
ST
ps: gonna try it on chest today...
#9 Guest_Pittbull_*
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Posted 27 August 2003 - 12:12 PM
ST..
I am glad you liked it..i thought the same thing..its not gonna work for me but like you i tried it and i still get sore from it and I have been using it for 2 months now..another 3 weeks and i go WSB and i think those gains will be better because of it...keep it up.pitt
I am glad you liked it..i thought the same thing..its not gonna work for me but like you i tried it and i still get sore from it and I have been using it for 2 months now..another 3 weeks and i go WSB and i think those gains will be better because of it...keep it up.pitt
#10
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Posted 19 September 2003 - 10:05 PM
Pitbull,
just an FYI update. Pressed 350 monday.go back to my progressive / regressive training in 2 weeks. the 5x5 has been and still is kicking my ass. Upped my bench max 25lbs in 3 weeks. and I'm sure the gear was not really a factor till this week.
Thanks , keep up the post's
ST
just an FYI update. Pressed 350 monday.go back to my progressive / regressive training in 2 weeks. the 5x5 has been and still is kicking my ass. Upped my bench max 25lbs in 3 weeks. and I'm sure the gear was not really a factor till this week.
Thanks , keep up the post's
ST
#11 Guest_Pittbull_*
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Posted 20 September 2003 - 12:33 PM
ST,
Youre welcome..and congrats..i am still using it and wanna ride it out a liul while longer before i switch to WSB....keep me posted as usual..pitt
Youre welcome..and congrats..i am still using it and wanna ride it out a liul while longer before i switch to WSB....keep me posted as usual..pitt
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