5 x 5

Hi

Ive just started the strong lifts 5 x 5 regime today, what are your thoughts on it? It appeals to me if what they say it true!!!!

It seems to me that there are no isolation exercises ie bicep curls triceps etc/

Any views?

Hi

I think its a great program, and the beauty of it is simplicity itself. All the garbage you see in the Mens Health magazines about dumbell work outs that will make you big and strong is bollocks. What really works, when trying to gain overall body strength and mass is the big, simple, compound exercises - high weight, low reps. 5x5 has got the big 3 - Squat, Deadlift, Bench Press. Plus, a few other compound exercises to target certain zones. Its all you need.

Isolation exercises such as bicep curls or tricep kickbacks are for the individual who already carries mass and strength. They are there to carve the muscle out, to develop the peak. When you don't have a solid base of mass they are worthless, and will actually be counter productive.

Stick with it mate, but don't forget to take in some serious calories (high protein, slow release carbs, low fat), because you'll need it to recover. And most important - don't forget to rest. You grow when you rest.

Thanks I am deffinitely going to give it a go, just felt i was at the gym for much less today but felt that I worked much harder.

sekibugei wrote:i was at the gym for much less today but felt that I worked much harder.

Bingo

Seki,

It depends on how many exercises you are using this for/how many days you are training. From research and my own training it seems that this may temporarily bring results but for most would be overtraining.

Focusing on squat, deadlift, bench (or squat, weighted dips, dumbell rows) is abreviated training and are the exercises to get results. But I think you would get even better results doing just 2 worksets with full weight after 2 warm-up sets of perhaps 5o%/75% of your worksets weight. 6-8 reps as a general rule but experiement.

Jazz.

Ive not personally tried the 5 x 5 programme, but I have tried the 3 x 5 and its a great way to put on muscle and strength.

I think 5 x 5 would be ok for a novice and once you hit a certain weight limit for your body you might want to consider switching to 3 x 5 for reasons listed on this wiki: http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki WFS

What Jazzgoat is saying is probobaly true for an intermediate or advanced athlete where the weight they are loading is not really doable for 5 sets of 5 (See above). I think working with full weight and going for 6-8 reps would possibly be to failure and would trigger a different response other than Strength; hypertrophy. Not a problem just depends on your focus.

As a novice as long as you eat properly you should see great results and have adequate recovery, although for the first week you may find it awkward walking up stairs.

back in the 60's we used the 5x5x5 system

which was 5 exercises by 5 sets of 5 reps

the exercises were

power clean and push press .. all one movement for one rep
bench press
squat
deadlif
cheat curls

that covers everything

worked well back then .. no reason why it cant do the same today

I am in the process of writing an e-book on the subject of functional weight training which has several exercises that you can add to your regime. My philosophy on such training is that it must cover static, explosive and endurance strength and enhance core fitness (and I do respect that for some they like to body build, but my book is not about that). Also given the pressures of modern life (lack of time) a training regime that does the whole body in an intense 45 minutes to 1 hour is to me sustainable (as you can do that 2 times a week with a buddy or a group of you and you will keep it up). For now (before I print the book) add these two exercises to your regime:

(1) Biceps: Get a fairly heavy barbell and do power curls integrated with a burpee - you hold the bar then sprawl to the floor holding onto the bar (which will be on the floor as you hit the deck) and burpee back to the bar pulling your knees in and explode up using your legs and pump the bar up to do what is called a power curl (it's explosive); done correctly there are no pauses you sprawl - explode up and curl - I do that for 60 minutes with the team I train with (together with all other muscle groups) - or we may do it as sets - you choose – it’s your training session -

(2) Get a reasonable heavy ez-curl bar: stand up and pump out 3 fast tricep extensions (really strict from the back of your neck upwards to the ceiling), then holding onto the bar drop down to a sprawl and burpee back up and pump you triceps extensions out again – same principle in that it is all one movement, sprawl – explode up – and pump out the triceps extensions - I do that for 60 minutes with the team I train with (together with all other muscle groups) - or we may do it as sets - you choose – it’s your training session -

I have written many various and different routines that are simple, effective and sustainable (and tried and tested by the small group that trains with me which includes Tim Coppin who is also on this forum). We vary our training each week as that shocks the muscles into core fitness. I have also modified standard weights and designed and fabricated my own kit that gives more benefits for the same efforts (info will be in the book). I will keep the forum posted as one of the reasons for doing the book is that 50% of the income from it will be donated to the Huntington’s disease association (which is what wife Jenny has to battle with daily). I am also going to keep the cost low so that it is affordable for everyone.

Good luck with your training.

Tony. T

Thanks Tony

Can't wait for the book mate - sounds like it's going to be great.

I have been using this system with Tony now for 8/9 months, we train twice a week for 45mins/1hour no more. I packed in using the gym after the first session as i found the whole body workout was everything i wanted out of pushing iron (strength, stamina and of course size!) The way Tony works the sessions is unique as there are never 2 the same, we will work different exercises and different number of rep's as Dave stated above; 5x5x9, 8x6x12, 6x5x6 and even for a treat 10x100!! There was no doubt in my mind that training like this for MMA was a real winner and it also saved spending extra hours at the gym. The ''special'' kit Tony has engineered for our sessions is leading edge and can develop vice like grip, core like granite and endurance of a tri-athelete.

Above all we train hard and get 100% out of our sessions and with 6 of us doing every Tue and Thurs there is great motivation in the Church.

Look out for the e-book, it will not dissapoint.

All The Best With Your Training

Tim

Thanks for the words of support Tim - disciplined, congruent, purposeful and hard training cleanses the soul --
Respect,
Tony.T

5x5 is a great for new guys.

However you must realize that 5x5 is tailored to the masses. Specialized tailored workouts are always the best way. Like a tailored suit fits your body the best than a standard suit.

I suggest starting out with 5x5 then move to something more specialized.