Question:
I noticed some of your 5x5 workouts. Can you tell me what your actual schedule is for that type of training?? I'm very interested in gaining size and strength.
Timebomb
Answer:
Timebomb,
In the training world, the 5x5 System has been around for a long time and is credited for producing gains both in muscular size and strength. It was popularized by old time Meat Heads, I mean Body Builders as far back as Reg Park.
Timebomb,
In the training world, the 5x5 System has been around for a long time and is credited for producing gains both in muscular size and strength. It was popularized by old time Meat Heads, I mean Body Builders as far back as Reg Park.
Reg Park: 'Old Time Meat Head'
Most of our beginner athletes will start with the 5x5 system which is simply a set/rep scheme (5 sets of 5 reps). Take the WS4SB (West Side for Skinny Bastards) program for example. Instead of working up to a 1,3, or 5 rep max in the first exercise on a Max –Effort Day, (with an athlete who is not ready for that type of neurological demand placed upon their body because of a lack of weight training background), we will simply warm up to a weight that the athlete will use for 5 sets of 5 reps.Simply put, warm up to a weight that you will only be able to handle for 5 sets of five reps. Your fourth and fifth sets should be the hardest of the sets and you should really have to grind it out on the final set.
This type of set and rep scheme is good to use for the first exercise for a beginner because there is a lot of volume with enough intensity to build muscle, as well as learning how to execute the proper lifts (Barbell Bench, Deadlift, Squat, etc.) which will eventually become their Max Effort lifts as they progress in the training program.
This leads me to another way that the 5x5 system can be used. Work up to a five rep Max in your first exercise. Again, working up to a five rep Max will only be good for beginners because the stronger you become in the weight room, you will need more warm-up sets than just four to complete your five rep max. This would be one way beginners can learn how to strain for one heavier set of five reps. Working up to a five rep max in the Barbell Bench Press within the 5x5 system will look like this:
Set 1: Barbell x 5
Set 2: 95x 5
Set 3: 135x 5
Set 4: 155x 5
Set 5: 185x 5
Once again, the stronger you become, the more warm- up sets you will need which will take you out of the 5x5 set and rep scheme for your first lift. This doesn’t mean you can not use it as an intermediate or advanced lifter. What was once useful becomes useless and eventually becomes useful again! See how that can go? I like to throw 5x5’s into a training program to get away from a 4 sets of 10 or 12 rep schemes. This would be done with supplemental or accessory exercises such as Dumbbell Presses, Dips, Dumbbell Rows, etc. This is done on occasion to switch things up from time to time. It’s a way to decrease the volume and increase the weight.
Like your favorite toilet seat, a good set and rep range will stand the test of time, but don't misuse it, or it will end up exactly what a toilet seat is meant for! To ( ), well, you can fill in the blank space!
Happy New Year from New Jersey!!!
