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  • Posted On: 10-10-13, 11:53 am (EDT) #1

    5X5 method of training.

    October 10, 2013, 11:53 am

    The 5X5 method of training is designed to build superior strength if done correctly. The way it works is you need to select a compound exercise for each muscle group you train each week per day. For example lets say I train chest on Monday. The compound exercise I choose is the flat bench press. Now what I would do is select a weight I can realistically perform 5 sets of 5 reps with. Yes, you keep the weight the same. You want the weight to be heavy enough so that you're struggling to get the last rep or 2 per set. You want those last 2 sets to take a lot of pushing to do. Get a spotter to help you on any 5X5 lift. When training for strength its about explosiveness so focus on powering the weight up with all your might. a 1-1-1 tempo is best to use when doing 5X5. Be sure to sip water in between sets.

  • Posted On: 10-27-13, 11:31 am (EDT) #2

    5X5 method of training.

    October 27, 2013, 11:31 am

    I'm a big fan of Reg Park's 5x5 routine. It's a real classic and has given me massive gains in strength over the past three months.

  • Posted On: 10-28-13, 9:22 am (EDT) #3

    5X5 method of training.

    October 28, 2013, 9:22 am
    Posted by: NGAFD

    I'm a big fan of Reg Park's 5x5 routine. It's a real classic and has given me massive gains in strength over the past three months.

    Awesome brotha! I have made some outstanding strength gains by utilizing this training method as well! 

  • Posted On: 10-28-13, 10:18 am (EDT) #4

    5X5 method of training.

    October 28, 2013, 10:18 am

    Nice!

  • Posted On: 10-28-13, 12:33 pm (EDT) #5

    5X5 method of training.

    October 28, 2013, 12:33 pm

    I have really made some good gains with this method as well. Especially in the bench presses!

     

  • Posted On: 10-28-13, 12:34 pm (EDT) #6

    5X5 method of training.

    October 28, 2013, 12:34 pm

    Sounds great Nate! I should give this method another try. Scott used to train me with certain exercises with the 5X5 method. I remember that I got some quick results too :) Thanks for the reminder!

  • Posted On: 10-28-13, 2:54 pm (EDT) #7

    5X5 method of training.

    October 28, 2013, 2:54 pm

    I also do the 10 sets of 10 variant, where you don't use a ton of weight (maybe 60% 1RM, I can't remember it's been a while, I just remember by set 5 your body doesn't want to do it anymore :-P) with 30 second rest periods at the most, and I made some decently fast strength gains with that as well!

  • Posted On: 11-03-13, 9:39 pm (EST) #8

    5X5 method of training.

    November 3, 2013, 9:39 pm
    Posted by: Kevit07

    I also do the 10 sets of 10 variant, where you don't use a ton of weight (maybe 60% 1RM, I can't remember it's been a while, I just remember by set 5 your body doesn't want to do it anymore :-P) with 30 second rest periods at the most, and I made some decently fast strength gains with that as well!

    Oh cool. that sounds like German volume training, but that is primarily for muscle gain. Im sure you can build strength with it too!

  • Posted On: 11-03-13, 9:40 pm (EST) #9

    5X5 method of training.

    November 3, 2013, 9:40 pm
    Posted by: Cliff_Bouvier

    Sounds great Nate! I should give this method another try. Scott used to train me with certain exercises with the 5X5 method. I remember that I got some quick results too :) Thanks for the reminder!

    Awesome! Yeah when you are lifting heavy like that you are sure to see strength gains go through the roof! 

  • Posted On: 11-03-13, 11:08 pm (EST) #10

    5X5 method of training.

    November 3, 2013, 11:08 pm
    Posted by: Kevit07

    I also do the 10 sets of 10 variant, where you don't use a ton of weight (maybe 60% 1RM, I can't remember it's been a while, I just remember by set 5 your body doesn't want to do it anymore :-P) with 30 second rest periods at the most, and I made some decently fast strength gains with that as well!

    Yep.....this is good old German Volume Training (GVT).  It does provide strength but as Nate said it really is for hypertrophy.  I use this for my legs and when I cycle it in for all body parts (I use it for about 6 weeks) it really works.  You need a high pain threshold and good energy reserves :-)

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