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Old 12-14-2011, 10:39 PM   #1
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Default 5X5

What is 5X5 training? I heard someone talking about it at the gym the other day and had no idea as to what he was referring to.
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Old 12-14-2011, 11:05 PM   #2
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5x5 at it's core is five sets of five reps. But there are training systems that have have this set/rep scheme and have taken on the name of 5x5. You can Google Madcow 5x5 and Bill Starr 5x5.
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Old 12-15-2011, 01:28 PM   #3
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One popular variation is:

Set 1 - 60% or top sets x 5 reps
Set 2 - 80% or top sets x 5 reps
Sets 3-5 - 5 reps
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Old 12-15-2011, 03:47 PM   #4
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Quote:
Originally Posted by BendtheBar View Post
One popular variation is:

Set 1 - 60% or top sets x 5 reps
Set 2 - 80% or top sets x 5 reps
Sets 3-5 - 5 reps
I like that variaton a lot. I also like to work up to a single top set of five reps, especially with heavy pulls. Both have served me well.
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Old 12-15-2011, 04:29 PM   #5
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I like that variaton a lot. I also like to work up to a single top set of five reps, especially with heavy pulls. Both have served me well.
That works well with pulls. That's about the only 5x5 I will do with pulls.
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Old 12-15-2011, 07:39 PM   #6
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Default

What would be better for deadlifts a 3x5 or 5x5 ramped up?
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Old 12-15-2011, 07:47 PM   #7
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I would do a ramped up 5x5, maybe using only 3 reps on the 4th and 5th set if I was going heavy enough.

Last time I was doing deads, I used a 7 set approach, starting light weight/high rep, and ending with a set of 3 singles of 95% max. Lots of time as well, I don't rush deadlifts. I pull when I feel ready to do so.
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