Hey guys, I’m getting going on a 5x5 again. Followed one back when I played ball, and coincidentally that was when I put the most strength and muscle on in a given time period…surprise surprise. So I was just wondering if ya’ll could share any tips or tricks…
Basically, when you couldn’t progress or you got stuck, what did you do? How long have you/did you follow and 5x5 and did you make as good of gains as you expected?
Anyway, just share a little experiences and thoughts if you don’t mind.
I’ve been doing 5x5 for 5 months now so I wouldn’t call myself a “vet” but whenever I hit a plateau in an exercise I drop the weight down 10-20 pounds and work my way up again, 5 pounds per week, really focusing on form and contracting the given muscle. By the time I’m back up to the original weight I usually have no problem progressing after that. Hope this helps.
Oh, and I also rep out my last set on every exercise. Usually can’t get past 5 anyway, but whenever I drop the weight down I always rep out the last set.
[quote]GetSwole wrote:
Hey guys, I’m getting going on a 5x5 again. Followed one back when I played ball, and coincidentally that was when I put the most strength and muscle on in a given time period…surprise surprise. So I was just wondering if ya’ll could share any tips or tricks…
Basically, when you couldn’t progress or you got stuck, what did you do? How long have you/did you follow and 5x5 and did you make as good of gains as you expected?
Anyway, just share a little experiences and thoughts if you don’t mind.
[/quote]
IMO, there are two reasons why you get stuck in most of your lifts. First, you might be overtrained, in which case you’d drop your weights by something like 25%, start the program over, and aim to hit your PRs in week 4 or 5. Second, you might not be getting enough volume, in which case you might want to switch to something like the Texas method, where it’s easier to control volume.
If you get stuck in just one or two lifts, it’s probably just your weak lifts catching up to your strong lifts.
I’m no 5x5 expert, a 3x5 expert I am, but you do not need to drop 25% on a reset. GS, I’ll read through Starr again, but I think it’s no more than 10% at most.
I’ve used 5x5 for years. I generally did two warm-ups, then 3x5 with my “working weight”. The last set was taken to failure or very near failure.
When I could achieve, say 5,5,7 in terms of reps (or more), I would increase the weight by about 2.5%.
I often pounded away at this for up to a year, using small fractional plates. Nowadays I’d advise 8-12 weeks, followed by a deload for beginners, and 6-8 weeks for more advanced trainees.
Works well for many trainees, just don’t overuse it. Good luck.
I use fractional plates for 5x5 progression, makes for a dead simple workout. Each workout you just lift more than last time. The improvements are often measured in 1/2lb or 1lb increments, but it’s pretty steady.
I am starting my “bulk” with Starr’s 5x5. I had great results with it last year before messing up my shoudler.
Anyone have a link to the texas methoed version of 5x5? I am only 4 weeks into this but might want to change it a bit in a few more weeks.
thanks
OK I am answearing my own question since I found a link with an spreadsheet for this version.
Here ya go
stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters
[quote]DF85 wrote:
Anyone have a link to the texas methoed version of 5x5?
thanks[/quote]
Your welcome
stronglifts.com/the-texas-method-strength
-training-for-intermediate-lifters/
[edit] Sorry folks. Just exercising my right to be an idiot. Didn’t see your updated post.
I’m gonna stick with the madcow intermediate 5x5 until I stall out, then I might try the texas method. But I think I’ll stall too often on the texas method at this point.
I am thinking of twiking the madcow version. I am going to do front squats 3x3 on Wednesday instead of back squats 4X5.
Might add chins and dip weighted super set on monday too.
Did you read the section where he said “DONT FUCK WITH THE EXERCISES”
I mean honestly guy, I see your posts alot and you are always tweaking your diet/asking for advice on this or that…etc etc…and you aren’t very big.
Don’t take that the wrong way, I’m not insulting you, I’m pointing it out to say, put your trust in some of the best trainers on earth who have gotten results time and again with the programs they have laid out…it will do you some good.
Sorry if I offended you, that was not the intention.
[quote]GetSwole wrote:
Did you read the section where he said “DONT FUCK WITH THE EXERCISES”
I mean honestly guy, I see your posts alot and you are always tweaking your diet/asking for advice on this or that…etc etc…and you aren’t very big.
Don’t take that the wrong way, I’m not insulting you, I’m pointing it out to say, put your trust in some of the best trainers on earth who have gotten results time and again with the programs they have laid out…it will do you some good.
Sorry if I offended you, that was not the intention.[/quote]
I don’t see anything wrong with supplementing front squats for back squats.
I understand, its just the fact that he often asks for advice then looks for ways to substitute/change things.
I just thing lifters, especially less experienced ones, should follow something basic for a while and get some strength before switching everything around…but either way its not my business.
What he described also doesn’t really fit into the progressions, their designed the way they are for a reason, based on a percentage chart increase system…which is what many a university use to get their football players large and in charge…
I’m just sayin if aint broke dont fix it but whatever…
[quote]GetSwole wrote:
I understand, its just the fact that he often asks for advice then looks for ways to substitute/change things.
I just thing lifters, especially less experienced ones, should follow something basic for a while and get some strength before switching everything around…but either way its not my business.
What he described also doesn’t really fit into the progressions, their designed the way they are for a reason, based on a percentage chart increase system…which is what many a university use to get their football players large and in charge…
I’m just sayin if aint broke dont fix it but whatever…[/quote]
Understood.
[quote]austin_bicep wrote:
GetSwole wrote:
Did you read the section where he said “DONT FUCK WITH THE EXERCISES”
I mean honestly guy, I see your posts alot and you are always tweaking your diet/asking for advice on this or that…etc etc…and you aren’t very big.
Don’t take that the wrong way, I’m not insulting you, I’m pointing it out to say, put your trust in some of the best trainers on earth who have gotten results time and again with the programs they have laid out…it will do you some good.
Sorry if I offended you, that was not the intention.
I don’t see anything wrong with supplementing front squats for back squats.[/quote]
There’s a significant difference between 3X3 front squats and 4X5 back squats. Yeah, they’re both squats, but the training effect overall would not be that similar, at least for me.
If he’s going to change the lift, the reps, and the sets, then it leads one to wonder why on Earth he’s even trying to follow a “program” at all.
Not following a program isn’t a bad thing per se – I haven’t followed any specific program for a couple of years now – but it does smack of ignorance if a guy makes that sort of change willy-nilly.
I’m struggling to find a legitimate explanation to make all three changes (reps, sets, and lift) other than for shits and giggles.
I’m no expert either, but I know some people who do 5x5 cluster sets when they stagnate.