5x5.....what???

ValGogo

Please, without going into a lenghty explanation of how it works for you, please, PUH-LEASE someone tell me what 5x5 is?

WHAT IS IT?

Is it 5 sets of exercises?
Is it adding 5 lbs per exercise?

I'm not stupid but I google this shiz and I get nothing but babble but no definition. TELLLLL ME!!!!!

a_stronger_me13

5 sets of 5 reps of a lift. It's mostly used in reference to a heavy progressive loading lifting program that is offered online for free and usually very successful.

BusyRaeNOTBusty

Generally refers to Stronglifts 5x5:

http://stronglifts.com/


The website and pdf are very annoying but the program is actually sound. I believe it's based of Bill Starr's orginal program as is Starting Strength (a book, also good).

somefitsomefat

Google is your friend LOL

BusyRaeNOTBusty

Also, this is a good, not nearly as annoying, summary:

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

jlapey

It's five exercises. Each done five reps per five sets each. If you can do all five reps of each set with good form then you are supposed to add five pounds to the bar at your next workout session.

JagZag

bump for reference

parkscs

StrongLifts 5x5 Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5

StrongLifts 5x5 Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

The idea is that you alternate between Workout A and Workout B 3 times each week, meaning that on week 1 you'll do workout A twice and B once, week 2 you'll do workout B twice and A once, and so on. It's a solid program for increasing your compound lifts and building strength, which is a good thing if those are your goals.

trogalicious

StrongLifts 5x5 Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5

StrongLifts 5x5 Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

that's the basics of it, but OP... read the site/program. understand that there are warmup reps to take into consideration, not just running in to the gym, cold, and jumping on working sets.

parkscs

StrongLifts 5x5 Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5

StrongLifts 5x5 Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

that's the basics of it, but OP... read the site/program. understand that there are warmup reps to take into consideration, not just running in to the gym, cold, and jumping on working sets.

Warming up applies to any workout, not just SL 5x5. It's akin to stretching before you run.

cwolfman13

It is a lifting program....start here and read

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

smithed812

Also bumping for reference!

trogalicious

StrongLifts 5x5 Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5

StrongLifts 5x5 Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

that's the basics of it, but OP... read the site/program. understand that there are warmup reps to take into consideration, not just running in to the gym, cold, and jumping on working sets.

Warming up applies to any workout, not just SL 5x5. It's akin to stretching before you run.

yes.

I'm aware of that. OP may not be, which is why I pointed that out. If they just see the post of workouts and jump on it, they could hurt themselves.

vorgas

I would also like to point that "five-by-five" is communicatiin slang for "load and clear" or "everythings good." It has to do with aeronautic radio signals or something. Made famous in James Cameron's Aliens movie: "We are in the pipe, five by five."

hilly510

I would also like to point that "five-by-five" is communicatiin slang for "load and clear" or "everythings good." It has to do with aeronautic radio signals or something. Made famous in James Cameron's Aliens movie: "We are in the pipe, five by five."

I'm about to get all Joss Whedon nerdy, but I'll spare you all.

gina1971

bumping for reference

rumple2014

This is what I'm using ATM!

Only started 2 weeks ago!

I started with my form first and just using the bar!

I have asked for help with fellow gym members but being the " skinny guy " doing weights is sometimes off putting when surrounded by much bigger men! But we all have our goals!

Anyway I hope to see some progress in the coming months! Add a little bit of weight each time I do it.

Chris

jlapey

I would also like to point that "five-by-five" is communicatiin slang for "load and clear" or "everythings good." It has to do with aeronautic radio signals or something. Made famous in James Cameron's Aliens movie: "We are in the pipe, five by five."

I'm about to get all Joss Whedon nerdy, but I'll spare you all.

does it mean that I'm nerdy too if I admit that I know what you are referring to?

hilly510

I would also like to point that "five-by-five" is communicatiin slang for "load and clear" or "everythings good." It has to do with aeronautic radio signals or something. Made famous in James Cameron's Aliens movie: "We are in the pipe, five by five."

I'm about to get all Joss Whedon nerdy, but I'll spare you all.

does it mean that I'm nerdy too if I admit that I know what you are referring to?

It depends. Did your heart start racing out of excitement?

jzou91

5 sets of 5 reps for the "compound" exercises.

These exercises include (but not limited to):

Squats, Deadlifts, Bench Press, Overhead Press, Rows, etc.

CLEAN & JERK / SNATCHES ARE NOT INCLUDED IN 5X5 - these are power lifts and I do not recommend doing these in excess of 3 reps at a time to generate maximal power on each rep/set.

Generally, 5x5 follows a "linear progression" model. Where each time you go to the gym you add 5-10 pounds (for beginners) or less for intermediate/advanced trainees. This ensures consistent progress over long periods of time.

5x5 is solid for beginners and you'll definitely see progress if you push yourself to add weight every week!

P.S.

Creatine supplements (3-5g/day) will help a lot with progress on a 5x5 routine. If you want more details on this, shoot me a message.

ValGogo

5 sets of 5 reps of a lift. It's mostly used in reference to a heavy progressive loading lifting program that is offered online for free and usually very successful.

THANK YOUUUUU!