5 x 5 weightlifting? Do I use the same weights

Jaxster12
Jaxster12 Posts: 25 Member
edited October 4 in Fitness and Exercise
Do I use the same weight for all 5 sets or do I add more as I go along? Thanks for any advice

Replies

  • tross0924
    tross0924 Posts: 909 Member
    Add weight.

    The strong lifts program has you start with 50% of your last set. 2nd set is 62.5%. 3rd set is 75%. 4th is 87.5%. Your last set should be you 5 rep max for that week.

    You can google stronglifts 5x5 and get some spread sheets that give you all the numbers you need.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    I add more.

    I go with
    1 - 70%
    2 - 75%
    3 - 80%
    4 - 85%
    5 - 75%
  • Jaxster12
    Jaxster12 Posts: 25 Member
    Awesome guys!!! Wish I could have repped you
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Add weight.

    The strong lifts program has you start with 50% of your last set. 2nd set is 62.5%. 3rd set is 75%. 4th is 87.5%. Your last set should be you 5 rep max for that week.

    You can google stronglifts 5x5 and get some spread sheets that give you all the numbers you need.

    Really? It's been a while since I've done it but from memory it was straight sets. Add5lbs if you make 5x5. Decrease by 10% if you fail to progress 3 workouts in a row.
  • tross0924
    tross0924 Posts: 909 Member
    Add weight.

    The strong lifts program has you start with 50% of your last set. 2nd set is 62.5%. 3rd set is 75%. 4th is 87.5%. Your last set should be you 5 rep max for that week.

    You can google stronglifts 5x5 and get some spread sheets that give you all the numbers you need.

    Really? It's been a while since I've done it but from memory it was straight sets. Add5lbs if you make 5x5. Decrease by 10% if you fail to progress 3 workouts in a row.

    The advanced program is a mix of straight sets and some increasing ones, but the beginner and intermediate levels have you increase each set. At least according to the files someone sent me.:smile:

    If anybody wants the spread sheets PM me your address and I'll send them to you.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    from the ebook

    How should I increase the weight? Should I do all 5 sets with the same weight or
    should I increase the weight on each set?
    Use the same weight on all 5 sets. Increase the weight you lift by 5lbs/2.5kg each workout.
  • wellbert
    wellbert Posts: 3,924 Member
    It was explained to me that the weight should be the same (minus warmup sets of course) and then add 5lbs per week. I don't know if this is the best way, but it got my progress going again after 2 months of plateau.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I'm still feeling it out, but I have been going slightly lighter my first 2 sets, then heavy my next 2, then maxing out on the last.
  • myofibril
    myofibril Posts: 4,500 Member
    Add weight.

    The strong lifts program has you start with 50% of your last set. 2nd set is 62.5%. 3rd set is 75%. 4th is 87.5%. Your last set should be you 5 rep max for that week.

    You can google stronglifts 5x5 and get some spread sheets that give you all the numbers you need.

    That sounds like a variation of the Madcow 5x5 which is more suitable for an intermediate lifter. The SL 5x5 is increasing weight per workout if you are capable or deloading if not.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    progress is judged by reps completed at the same weight

    e.g. workout 1: 100lbs 5,5,5,4,3. workout 2: 100lbs 5,5,5,4,4 workout 3: 100lbs:5x5. workout 5 105lbs: 5,4,4,4,4.
  • tross0924
    tross0924 Posts: 909 Member
    Add weight.

    The strong lifts program has you start with 50% of your last set. 2nd set is 62.5%. 3rd set is 75%. 4th is 87.5%. Your last set should be you 5 rep max for that week.

    You can google stronglifts 5x5 and get some spread sheets that give you all the numbers you need.

    That sounds like a variation of the Madcow 5x5 which is more suitable for an intermediate lifter. The SL 5x5 is increasing weight per workout if you are capable or deloading if not.
    You're right. My bad. It is the madcow program I was talking about. Just downloaded from the stronglifts website. Sorry for the confusion.
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