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swoleramon 03-04-2012 11:43 AM

How do 5x5s work?
Ok so I was arguing with my brother about 5x5 workouts. I said some people ramp the first couple sets and some don't. He said if they ramp then it's not a true 5x5.

Does it really matter what way you go? A straight 5x5 seems like it would be tough as hell.

Off Road 03-04-2012 12:08 PM

They can be done different ways depending on the routine, exercise, and goals.

Sets accross - 5 sets of 5 reps with the same weight
Ramping to top set - 4 ramping sets and one top set
Any combination of the above - Two or three ramping sets and two or three work sets

_J_ 03-05-2012 10:03 AM

Madcow 5x5 and Starr's 5x5 are both ramping workouts. Each set of 5 is heavier than the last, working up to a top set of 5.

swoleramon 03-05-2012 11:06 AM

Well that makes his argument weak. Some of the best 5x5s use ramping. Thank you for the help.

dmaipa 03-05-2012 02:29 PM

what everyone said...

MVP 03-05-2012 02:42 PM

Most 5x5's use linear progressive resistance.

What you lifts this workout, you lift more weight the next while keeping the volume constant.

Kevsworld 03-06-2012 10:39 AM

I think what you'll find is this is a little different for beginners vs intermediate/advanced lifters.

A new trainee can probably use about the same weight through all five sets.

But a more advanced trainee will probably have to work up to one heaviest set of five. Another option is to work up to one heavy set, then the next set would be 90% of the weight used at the top set.

TitanCT 03-07-2012 02:15 PM

My trainer throws in 5x5 in my workouts on the rare occasion. when i did 5x5 squats, for example, he had my ramp up to a hard 5 reps. when i could only manage 5 reps that was my first set.
not the typical 5x5. hurt like a mofo

Harloe 03-07-2012 03:10 PM

Interesting topic now that I think about it.
Iv always done straight sets, and when I did ramping (madcows) awhile back I thought it was easy.
Whats are some of the benefits of ramping vs straight sets?

(sorry for hijack)

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