hey guys, i went through the archives and couldnt find the answer to my question, so i hope someone can help me out. Im about to start a 5x5 chest/back routine tomorrow, with maintenance training for arms, legs and shoulder. My question is: after doing 5 sets of 5 (lets say for flat bench and barbell rows), do you follow it up with another 5 sets of 5 for chest and back or just do one exercise for each at 3 sets of 8?? Im confused about this, and cant find anything from Poliquin or King addressing this. Thanks for any help - RQ
Depends on you and what you want to accomplish! I personally like to superset antagonistic muscle groups for 5X5 (say, bench and rows) and then superset a slightly different set of exercises for the same muscle groups for 3X8 (say, incline dumbell press and pullups). I go 2 minutes between supersets so that each muscle group get 4 minutes rest between sets. I know that others have posted here saying they do 5X5 for two different exercises for the same bodypart in a single workout.
In my experience, a single 5x5 per bodypart is not enough volume. Use the search term “maximal weights” and you’ll find the 5x5 program. It recommends 2 exercises per bodypart. Moving these “maximal weights”, I can’t imagine doing both chest and back in the same session. I can’t. Depending on my recovery, nutrition and suplementation at the time, I have to lengthen my split OR add a PM workout OR make the 2nd bodypart a small one like bi’s or calves.
As Zev said, it depends on your goals!
Most people using the 5x5 are using it in conjuction with a cutting / diet phase. The reason this method is preferred for such a phase is that it allows you to mantain strength and size during periods of limited caloric intake.
If you are using the 5x5 for bulking and are getting enough nutritionally to support the extra sets, I see no problem in taking on the additional work load. BUT, if you are using 5x5 as a means of maintaining strength and size during a diet / cutting phase, I would not do any additional sets.
I see nothing wrong with doing another chest/back 5x5 superset (although you are “casually alternating,” not supersetting). Check out Poliquin’s Training with Maximal Weights article here at T-Mag. The program is designed for arms, but the principles can be applied to any bodypart combination. For you, incline db press with weighted chins would be a good choice. That way, you hit both the upper and lower pecs, and the lats and midback. What’s up with the maintenance training for the rest of the body? Why not go 5x5 for the whole shebang? Trust me; you won’t lose size with 5x5. Plus, using the same % of 1RM for all exercises at a given time fits in well with an overall periodization scheme.
Ive checked out Poliquin’s article on Maximal Weights and also have his Modern Trends in Strenght Training book, and he outlines the workout for arms. I mean, i know how to apply it to legs, chest, etc., but i would think that going 5x5 for all bodyparts could possible lead to overtraining?? or am i wrong?
What you say makes sense, chest/back may be a little tough to complete, i guess back/tris and chest/bis could also be an alright split, doing the 5x5 for chest and back on separate days. What do you think?
No, it won’t lead to overtraining, but I would limit it to one exercise per muscle group. To accomplish Eric’s previous point, just do inclines on chest day and then do dips on triceps day (you hit the lower chest); then on Lat day do some chins and take care of the back extensors with deadlifts on another day. If you don’t have a problem with training four to five days a week; 20 sets per workout, then I guess you could do that, BUT I don’t see it neccesary and the cost:benefit ratio doesn’t seem worth it to me either.