dtrain13

For anybody who has used this method of training, I am looking for some solid sample routines. I have never used this training style before but have been researching it and I have some ideas but am just curious as to what has worked for other members. Thanks.

sulcop

Yes, and the 5X5 is one of my favorites. I have come up with a few ways to improve the workout by deploying a few concepts from Ian King and Charles Popoquin. The fist method is pendulim training. This consists of three workouts done in a 1-2-1-3-1 sequence, just like a pendulum going back and fourth. Workout one I use the standard 5x5 system. For this you pick a weight appropriate to your 6 rep max and do 5 sets of 5. The goal is all five sets of 5 reps, but you should fail on the last two sets at 3-4 reps. I use Alternate full recovery principle here as well. Lets say its chest and back. I pick a verticle press and a horizontal pull movements (bench and a row) and do one set of bench, rest 90 sec. to 2 min, do one set of rows rest etc. You get 3-4 min between sets, shorter workouts and in theory the antagonist muscle inhibits the contraction is negated by working the antagonist. Workout two is wave loading. In wave loading you repeat a pyramid, only use higher weights the second wave. Example for a bench press would be:

wave #1: 5 x 300, 4 X 320, 3 X 350
wave #2: 5 x 310, 4 x 330, 3 x 360

The last workout is contrast training. It involves alternating from a high load slow movement to a low load explosive movement. Each rotation the weight is increased and the theory is the corisponding 1 rep sets should increase strength for one rep load due to the effect of the 5 rep load. Here is an example for the squat:

6 x 315, 1 x 350, 6 x 325, 1 x 365, 6 x 335, 1 x 405.

Remember the pendulim goes workout 1-2-1-3-1-2-1-3-1 so 5X5 is the core workout. Pick compound movements and alternate every full cycle or 8 weeks.

Sully

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sulcop

A few more things I forgot. With the 5x5 you only pick one exercise for each muscle group; horizontal pulling (rows), horizontal pushing (bench press) vertical pulling (chins), vertical pushing (shoulder press), upper arm (curl, pressdown), hip dominant (deadlift), quad dominant (squats), lower back (good morning) and lower leg (calf raise). I have found it best to have no more then 15 and prefer 10 work sets per workout and for recovery I have found hitting each muscle once every 6-8 days to be the best. Hope this helps.

Sully

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machinehead

This is the version I am following right now and I love it

http://www.geocities.com/elitemadcow...Linear_5x5.htm

W8isGR8

1.Pick a weight you can do for 5 reps
2.Repeat 5 times
3.Increase weight until you can't repeat steps 1&2

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bigDman

The idea is simple: pick a weight you can do for 5 sets of 5, and if you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds.

Before beginning the program it is important to establish 1 rep maxes for the squat, bench press, military press, and deadlift, and 5 rep maxes for the squat, bench press, rows, military press, and deadlifts.

The first week, it is important to begin very conservatively and prepare to set new 5 rep maxes on about the 4th-6th week, rather than the 1st or 2nd week. It will take some time for your body to grow accustomed to training this way, and in the beginning you’re going to be sore as hell.

If you get all the sets and reps, then you increase the weight (5-10lbs) for the next week, and if not, you keep the weight the same.

Try and set new 5 rep maxes on weeks 4-6 for beginners , and weeks 3-4 for veterans and then move to a 3x3 for 2x per week.

Run the 3x3 for 2-3 weeks, drop the squatting frequency to 2x per week (or even every 4-5 days if you need the additional recovery), and try setting records on the 4th or 5th workout. (Also, weight increase is the important thing here).

Then cycle down to 1 set of 3 for 2 or 3 workouts, and maybe even go for a max single at the end.

So basically what you get is a 4-6 week prep phase, followed by a 3-5 week peaking phase.

One point – during the initial phase where 5x5 is being used you MUST stick to the required volume and frequency. Back off the weight if you have to, but always get in all 5 sets of 5.

Option 1-
Matts 5x5:

Monday (heavy)
Squats 5x5, same weight
Bench 5x5, same weight
Rows 5x5, same weight

Wednesday (light)
Squats 5x5, same weights, but weight is about 20-30% lighter than monday
Military Press 5x5, same weight
Deadlifts 5x5, same weight
Chins 5x5, same weight

Friday (medium)
Squats 5 sets pyramiding up, the last 1x5 with max weight
(other) Bench 5x5, same weight
(other) Rows 5x5, same weight


You start with about 80% from the 5RM on mondays. Progress over the weeks and set new records at the 3rd or 4th week.
Then you switch to the 3x3 and 2 days per week (where only monday and wednesday units are done, perhaps on monday and thursday).

Example:
1st week, 5x5, 200 lbs
2st week, 5x5, 205 lbs
3rd week, 5x5, 210 lbs
4th week, 5x5, 215 lbs

5th week, 3x3, 220 lbs
6th week, 3x3, 225 lbs
7th week, 3x3, 230 lbs
8th week, 3x3, 235 lbs

After that you can start again with the 5x5 and more weights, perhaps 210, or you can peak out with triples, doubles, singles. That is described in the link.

Option 2 (My favorite)
Madcow:

Monday (heavy)
Squats 5x5, same weight
Bench 5 sets pyramiding up, the last 1x5 with max weight
Rows 5 sets pyramiding up, the last 1x5 with max weight

Wednesday (light)
Squats 5x5, same weights, but weight is about 20-30% lighter than monday
Military Press 5x5, same weight
Deadlifts 5x5, same weight
Chins 5x5, same weight

Friday (medium)
Squats 5 sets pyramiding up, the last 1x5 with max weight
(other) Bench 5x5, same weight
(other) Rows 5x5, same weight



5x5 for 4 weeks, 1 week 3x3 with the last 5x5 weights, and then 3x3 for 4 weeks.

Example:
1st week, 5x5, 200 lbs
2st week, 5x5, 205 lbs
3rd week, 5x5, 210 lbs
4th week, 5x5, 215 lbs

5th week, 3x3, 215 lbs (drop the squats on wed or the light day)

6th week, 3x3, 220 lbs "
7th week, 3x3, 225 lbs "
8th week, 3x3, 230 lbs "
9th week, 3x3, 235 lbs "

And then start over, or peak out with triples, doubles, singles.


Both handle with the delayed long term effect, so that the major growth and strength increases come at the 4th till 8th week.

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powerhouse48

a routine that is not 5x5 but is similar and extremely effective is the Power Matrix routine, easy to find on google.

dtrain13

To all those who responded thank you for your insight.

Ihateeveryone

Sounds pretty good to me. I got some work to do.

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nextteenamateur

I just started a 5x5 program, and let me say that you're in for some pain. Squatting 3x a week for the first time is a killer.

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RAW TESTED LIFTS:
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