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I am thinking about trying a variation of the 5×5 method and was looking for some input.Currently I my training split looks like like this:BackChestShouldersOffLegsArmsOffI train 3-5 exercises per muscle group @ 3-4 sets for a total of 12-16 total sets a workout.I train in the 6-15 rep range to get variety.My goal is to gain as much size as possible, and increase my strength across the board (I know this sounds like everyone's goal)I think in order to push some new growth, I need to increase my strength a good amount which is why I was considering the 5x5 method.My new plan is to follow the same split but like this:Chest - 1 main lift using 5x5 method, + 2 other exercises for a total of 6 additional sets in the hypertrophy range of 8-12 reps (making a total of 11 sets in the workout, not including warmups)Back - 1 main lift using 5x5 method + 2 other exercises for a total of 6 additional sets in the hypertrophy range of 8-12 reps (making a total of 11 sets in the workout, not including warmups)Shoulders - same as above 2offlegs - same as above 3arms - 1 5x5 and 2 other exercises for an additional 4 sets in 8-12 rep range for biceps, and the same for triceps (a total of 9-10 for each biceps and triceps)offWhat do you think?
Are you basing your 5×5 percentages off of a 1rm? I'm not familiar with the 5×5 method but if your goal is to pack on strength and mass set up your split by upper body and lower body for example:Mon : upper Body / Bench Press / Military Press / etc / etctues: Lower Body/ Squat / Deadlift / etc / etcwed : OffThur: Upper Body/ Military Press / Bench Press/ etc/ etcFri : Lower Body/ Deadlift / Squat / etc / etcSat : Arms Sun : OFFDon't forget the importance of recovery!! Stretch / PVC Roll / Be sure to run your program for a minimum of two cycles before switching anything around other than your base 5x5 percentages. Save your body building movements for the etc / etc and don't go so Hard on them that they affect your main work for the next day.Stay consistent , Train Hard , and you'll see the results!
Are you basing your 5x5 percentages off of a 1rm? I'm not familiar with the 5x5 method but if your goal is to pack on strength and mass set up your split by upper body and lower body for example:Mon : upper Body / Bench Press / Military Press / etc / etctues: Lower Body/ Squat / Deadlift / etc / etcwed : OffThur: Upper Body/ Military Press / Bench Press/ etc/ etcFri : Lower Body/ Deadlift / Squat / etc / etcSat : Arms Sun : OFFDon't forget the importance of recovery!! Stretch / PVC Roll / Be sure to run your program for a minimum of two cycles before switching anything around other than your base 5x5 percentages. Save your body building movements for the etc / etc and don't go so Hard on them that they affect your main work for the next day.Stay consistent , Train Hard , and you'll see the results!
I like your idea and input. I have a couple questions for you though. 1. Would I be doing 5x5 for more than one exercise in a workout (example 5x5 for bench, 5x5 for military, then 1-2 exercises in the body building category that aren't 5x5)?2. Do you think this would cause overtraining if I was hitting 5x5 twice a week for all the major muscle groups?3. When you say "cycles" how do you mean?Thanks again for the input. The 5x5 method is new to me and I have read about it a lot, but obviously still have a lot to learn.
1. I would only run the 5×5 for your main movement on the day then follow your next exercise 4sx6-12reps. I typically do my secondary movement at 50% of my 1rep max. So do your 5×5 on squat and if your Deadlift is 500lbs do 4sx6-12 at 250lbs. 2. Just don't go nuts on your etc. work and it won't be over training3. A cycle is a 4 week block. I do 3 weeks on with a 1 week recovery / stretch / lite lifting on main movement.The idea during the 4th week is to allow your body to grow , rebuild and prepare for you for your next 4 week block.Again I am not that familiar with the 5x5 program. I have been running Jim Wendler's 5/3/1 for over a year now and have had tremendous results.Just don't over think it. Just get in the gym and start throwing weight around!
Something like Yoke suggested would be better. Your split has too much overlap. Shoulders then chest the next day is a bad idea!
Something like Yoke suggested would be better. Your split has too much overlap. Shoulders then chest the next day is a bad idea!
If you look at what my plan for the 5x5 was, it did not have chest after shoulders or vice versa. The portion of the post you are looking at is what I have currently been doing...and I didn't post that 100% correctly because I typically do a 2-3 on and 1 day off...so I'd usually take a day between chest and shoulders.
Something like Yoke suggested would be better. Your split has too much overlap. Shoulders then chest the next day is a bad idea!
If you look at what my plan for the 5x5 was, it did not have chest after shoulders or vice versa. The portion of the post you are looking at is what I have currently been doing...and I didn't post that 100% correctly because I typically do a 2-3 on and 1 day off...so I'd usually take a day between chest and shoulders.
Sorry chio. I misread your proposed split and thought it was the same. Still think Yokes split is a better idea for you.
Something like Yoke suggested would be better. Your split has too much overlap. Shoulders then chest the next day is a bad idea!
If you look at what my plan for the 5x5 was, it did not have chest after shoulders or vice versa. The portion of the post you are looking at is what I have currently been doing...and I didn't post that 100% correctly because I typically do a 2-3 on and 1 day off...so I'd usually take a day between chest and shoulders.
Sorry chio. I misread your proposed split and thought it was the same. Still think Yokes split is a better idea for you.
me too. Thanks for the input!
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