I started training properly just before the new year. I’m doing a 5x5 routine and was wondering how much weight I should be increasing my lifts by each week? So far I haven’t been able to increase it at all in three weeks.
Also how many grams of protein should I be eating per kg of body weight?
Thanks for any awnsers.
beginner-strength-training-program/
or
Thanks
I’ve seen a lot of variations over the years, but the one I’ve had the best results with you add 5lbs each set. If you complete all 5 sets the next time you start out 5lbs heavier.
An example bench workout would be
315 x 5
320 x 5
325 x 5
330 x 5
335 x 5
If you finish, the next week you start out at 320.
These small increments will keep you in a heavy working range and you will see your strength go up fairly quickly.
Came across this yesterday while searching for something else:
Dan John on 5x5 training
[quote]jstreet0204 wrote:
I’ve seen a lot of variations over the years, but the one I’ve had the best results with you add 5lbs each set. If you complete all 5 sets the next time you start out 5lbs heavier.
An example bench workout would be
315 x 5
320 x 5
325 x 5
330 x 5
335 x 5
If you finish, the next week you start out at 320.
These small increments will keep you in a heavy working range and you will see your strength go up fairly quickly.
[/quote]
This will kill you if you do if for every movement and if your goal is strength then ramping to a 5 rep max like in Bill Star’s 5x5 if far superior.
[quote]Pemdas wrote:
jstreet0204 wrote:
I’ve seen a lot of variations over the years, but the one I’ve had the best results with you add 5lbs each set. If you complete all 5 sets the next time you start out 5lbs heavier.
An example bench workout would be
315 x 5
320 x 5
325 x 5
330 x 5
335 x 5
If you finish, the next week you start out at 320.
These small increments will keep you in a heavy working range and you will see your strength go up fairly quickly.
This will kill you if you do if for every movement and if your goal is strength then ramping to a 5 rep max like in Bill Star’s 5x5 if far superior. [/quote]
It might kill you but it hasn’t killed me yet. I’ve done ramp ups pyramids etc. They are not superior in my opinion. To me it is is waisted time under lighter weights. I bench more than twice my bodywieght using this routine so I know it works for me.
[quote]Brisks wrote:
I started training properly just before the new year. I’m doing a 5x5 routine and was wondering how much weight I should be increasing my lifts by each week? So far I haven’t been able to increase it at all in three weeks.
Also how many grams of protein should I be eating per kg of body weight?
Thanks for any awnsers.[/quote]
1 gram of protein/pound of body weight.
For example I eat over 200 grams of protein everyday because I weigh 218 pounds.
[b]TRAIN HARD
“BIG WILLIE” J.T. HALL [/b]
[quote]Pemdas wrote:
jstreet0204 wrote:
I’ve seen a lot of variations over the years, but the one I’ve had the best results with you add 5lbs each set. If you complete all 5 sets the next time you start out 5lbs heavier.
An example bench workout would be
315 x 5
320 x 5
325 x 5
330 x 5
335 x 5
If you finish, the next week you start out at 320.
These small increments will keep you in a heavy working range and you will see your strength go up fairly quickly.
This will kill you if you do if for every movement and if your goal is strength then ramping to a 5 rep max like in Bill Star’s 5x5 if far superior. [/quote]
5x5 with straight weight is one of the most time-tested methods to increase strength. And you aren’t supposed to do this for every movement either, just like in your westside principles training you don’t do singles on everything.
[quote]daraz wrote:
Pemdas wrote:
jstreet0204 wrote:
I’ve seen a lot of variations over the years, but the one I’ve had the best results with you add 5lbs each set. If you complete all 5 sets the next time you start out 5lbs heavier.
An example bench workout would be
315 x 5
320 x 5
325 x 5
330 x 5
335 x 5
If you finish, the next week you start out at 320.
These small increments will keep you in a heavy working range and you will see your strength go up fairly quickly.
This will kill you if you do if for every movement and if your goal is strength then ramping to a 5 rep max like in Bill Star’s 5x5 if far superior.
5x5 with straight weight is one of the most time-tested methods to increase strength. And you aren’t supposed to do this for every movement either, just like in your westside principles training you don’t do singles on everything.
[/quote]
Just to clarify, the program I listed isn’t straigth weight. It is in small (5 lb) increments which I feel is better than straight weight. I ideally if you are using the correct weight, you shouldn’t be able to complete the 5th set.
Thanks, I was just pointing out that would be bad to do it for every movement just in case the OP had it in his thoughts. Sometimes people see good results from something and take it to far. It was just a precautionary warning then any thing else.
So your telling me that doing a 5x5 with basically the same weight on each set is going to make you stronger faster than ramping to a 5 RM. I don’t think so. I am not saying that you can’t get strong doing it this way, but going for a true 5RM is definitly going to make you stronger faster. I have done both and difference isn’t even arguable in my experience, but we all respond differently. The important thing is to find what works best for you.
[quote]Pemdas wrote:
Thanks, I was just pointing out that would be bad to do it for every movement just in case the OP had it in his thoughts. Sometimes people see good results from something and take it to far. It was just a precautionary warning then any thing else.
So your telling me that doing a 5x5 with basically the same weight on each set is going to make you stronger faster than ramping to a 5 RM. I don’t think so. I am not saying that you can’t get strong doing it this way, but going for a true 5RM is definitly going to make you stronger faster. I have done both and difference isn’t even arguable in my experience, but we all respond differently. The important thing is to find what works best for you. [/quote]
5 sets close to your 5 rep max will make you stronger than 1 set at your 5 rep max. Look at it this way. If your 5 rep max is 365, with my program you are going to be ending up somewhere around 355~360 for your last set.
335x5
340x5
345x5
350x5
355x5
A typical ramp up might be
225x5
275x5
315x5
335x5
365x6
In the first workout you have done 5 working sets within 30lbs of your 5 rep max
In the ramp up workout you’ve wasted the first 3 sets because they aren’t much more than a warm up. Don’t get me wrong I do a few warmups first but I don’t count them in the workout. I have done both ways also, and I’ve worked up to a 485lb raw bench using this program. So I know it works.
I can’t do that much volume that close to my 5RM.
[quote]jstreet0204 wrote:
daraz wrote:
Pemdas wrote:
jstreet0204 wrote:
I’ve seen a lot of variations over the years, but the one I’ve had the best results with you add 5lbs each set. If you complete all 5 sets the next time you start out 5lbs heavier.
An example bench workout would be
315 x 5
320 x 5
325 x 5
330 x 5
335 x 5
If you finish, the next week you start out at 320.
These small increments will keep you in a heavy working range and you will see your strength go up fairly quickly.
This will kill you if you do if for every movement and if your goal is strength then ramping to a 5 rep max like in Bill Star’s 5x5 if far superior.
5x5 with straight weight is one of the most time-tested methods to increase strength. And you aren’t supposed to do this for every movement either, just like in your westside principles training you don’t do singles on everything.
Just to clarify, the program I listed isn’t straigth weight. It is in small (5 lb) increments which I feel is better than straight weight. I ideally if you are using the correct weight, you shouldn’t be able to complete the 5th set.
[/quote]
Details!
[quote]Pemdas wrote:
I can’t do that much volume that close to my 5RM. [/quote]
You should try it, you would see you could!
Thanks for the awnsers, I think that lifting heavy wether it’s 5x5 at close to my max lift or 5x1 at my max lift will still increase my strength. I think I need to be eating around 160g of protein a day if it’s a gram per pound. Or do you mean it’s a gram per pound of lean weight? As I am about 10-12% fat.
[quote]jstreet0204 wrote:
Pemdas wrote:
Thanks, I was just pointing out that would be bad to do it for every movement just in case the OP had it in his thoughts. Sometimes people see good results from something and take it to far. It was just a precautionary warning then any thing else.
So your telling me that doing a 5x5 with basically the same weight on each set is going to make you stronger faster than ramping to a 5 RM. I don’t think so. I am not saying that you can’t get strong doing it this way, but going for a true 5RM is definitly going to make you stronger faster. I have done both and difference isn’t even arguable in my experience, but we all respond differently. The important thing is to find what works best for you.
5 sets close to your 5 rep max will make you stronger than 1 set at your 5 rep max. Look at it this way. If your 5 rep max is 365, with my program you are going to be ending up somewhere around 355~360 for your last set.
335x5
340x5
345x5
350x5
355x5
A typical ramp up might be
225x5
275x5
315x5
335x5
365x6
In the first workout you have done 5 working sets within 30lbs of your 5 rep max
In the ramp up workout you’ve wasted the first 3 sets because they aren’t much more than a warm up. Don’t get me wrong I do a few warmups first but I don’t count them in the workout. I have done both ways also, and I’ve worked up to a 485lb raw bench using this program. So I know it works.
[/quote]
I’m not trying to dog your program. I believe whatever works for you is what you should do. But everyone is different.
I love the 5x5 routine for strength, but I use a ramp up version with increments more resembling the “typical” version, because with the typical version I was able to go from benching 405 to doing 405 for 7 full reps. I would usually start out with 225, and work up in increments from 25-50lbs. It kept my muscles loose and didn’t overload them too quickly.
Each person’s body is different, and mine wouldn’t be able to complete 5 sets of 5 reps within 30lbs of 405. That would be too much of a waste of time, as my muscles would be too taxed after the second or third set.