5X5

[Jesda]

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.

[Off Road]

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.

[BendtheBar]

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

[Off Road]

Originally Posted by BendtheBar

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.

[BendtheBar]

Originally Posted by Off Road

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.

[swoleramon]

What would be better for deadlifts a 3x5 or 5x5 ramped up?

[ricka182]

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.