5x5 for Each Muscle Group

Training Bodybuilding
1

my question is could i perform a 5x5 workout on a muscle group per day instead of upper/lower split and expect to see good gains in both strength and size?

2

The split you are using is probably the least important parameter. So, yes, given you use big compound movements and perform your reps and sets correctly, you can expect to see good gains in both strength and size.

I made the biggest gains of my life when I switched form “conventional” splits to working on 2-3 lifts per workout for lower reps and a much higher volume of sets.

Think you might find great inspiration if you read through Thib’s forum.

3

I completely agree. I’ve recently been using something called the 3-5 method in which 3-5 exercises are selected for 3-5 sets of 3-5 reps each. My results have been very rewarding. Stick with 5X5, big compound movements, and challenging weights, and you will surely grow. You might want to consider looking into Mike Mahler’s articles as they provide a lot of information on ways to implement this. Charles Staley mentions the 3-5 method as a program used to cycle off of Escalating Density Training.

4

My rep scheme varies, depending on the load.
I try to precedent my lifts, according to lactic acid build up (when you feel the burn).

I do this because resistance training should only use the ATP-PC system, and, DEFINITELY not Aerobic energy systems.

So I try to get one rep short of that lactic acid build up.
Normally I never go above 6 reps unless I’m warming up.

And, generally at 70% of my load at bench, I do about 4 reps
80% 3 reps
90% 1-3 reps etc.

Of course, it will vary depending on the exercise. But precedent and record the lactic acid build up and use that as a guide.

Try that out, and, see if that works!!!

5

[quote]MegaMrBigBoy wrote:
my question is could i perform a 5x5 workout on a muscle group per day instead of upper/lower split and expect to see good gains in both strength and size?[/quote]

Ahh man, generally, I wouldnt always do what I posted previously.

Typically, I would use it for isolated movements, or, something like benchpress.