Working out 5x5

stickfiguresk · 2015-11-01T22:18:26+00:00

I do something similar to 5x5, but tweaked for weekly progression. Effective beginner routines utilize a method called "linear progression" used to make daily progress, which means, while following an ABA/BAB routine, you're increasing the weight you use every day until you platue. It's effective, if you're gaining weight. If you're not gaining weight, nothings effective, unless you're a novice, in which case, riding a bike can increase your bench press.

The exercises you pick to go in your A and B days are very important in how they compliment eachother. In the years I've been lifting, I haven't found a better combination of exercises than what's prescribed in SL/SS, for an ABA/BAB program.

someguyrunning · 2015-11-01T23:47:28+00:00

5x5 is a god send. Your beginner gains will be huge which keeps you motivated until you plateau, at which point you are more likely to keep with it due to building up confidence from early success.

You'll notice physical changes (small ones) one month in. The weight loss is great, I went down 10 pounds in the first month.

For a beginner, some one without a lot of time, or a casual gym goer not looking to hit the big leagues lifting, it is a solid program.

wordjedi · 2015-11-01T23:08:09+00:00

5 lb every workout is a steep gain curve.

Questionablechoice · 2015-11-02T00:05:59+00:00

I started the 5 x 5 and eventually moved away from it after about 9 or 10 weeks and now do a more complete workout with more isolation and full body strongman work.

I did see a lot of quick results but I found that once I got to the point were I was deloading and reloading it stopped being as effective.

It's a good program to get you into doing the lifts which have the most impact but I find doing more deadlifts/squats and fewer rows/ military presses has worked for me.

I'm also using a Personal trainer though show is a multi provincial strongman champion which has been guiding me more into his style of program.

KneeDeep185 · 2015-11-02T01:44:34+00:00

Reasons I love 5 x 5: 1) Got me doing regular squats and I feel so much stronger than I ever have in my life. 2) Doing squats and DL's forces me to take 10 minutes a day to do abs where before I was lazy af about it. Now I have killer abs. 3) When I take a few days to complete 5 sets of 5 reps and after I nail it I literally say "Fuck yeah!!" to myself quietly under my breath. It helps you monitor your gains better. You always know how much you can lift, and you always know when you meet then exceed that goal. Hell, there's a pretty well built free app (for android at least) for tracking.

Why 5 x 5 might not be enough: 1) You basically have to add auxiliaries. Don't expect to do the 45 minutes per workout day and be completely well rounded. You still need to do biceps, extra triceps, more shoulder stuff if you want to increase progress. Not a big deal, but still spending 1.5 hours in the gym, which I'm ok with. 2) If you don't know where you stand in terms of your own ability for certain lifts, starting out can be a little slow. DL's for example after a while I was going up by 10 lbs instead of 5 because it was just moving too slow. That said, adding more focus to core strength/abs is making my squat and DL strength absolutely skyrocket.

Title	Working out 5x5
Author	Ola_Kala
Upvotes	1
Comments	8
Date	November 1, 2015 10:00 PM UTC (10 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/3r4r7w/working_out_5x5/
Archive Link	https://theredarchive.com/r/askTRP/working-out-5x5.155947 https://theredarchive.com/post/155947

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