5x5 training for size

[Bigsteak]

Anyone have any experience with 5x5 training for bodybuilding? If so what where your results and what did your split look like?

[Youngguns]

I have, I didn't like it. I would recommend it to a beginner because it teaches progession and the main compound lifts.

[Frosty]

For me that works well. Although I do at least 2x/week frequency. I thrive on low reps for size. It depends on your fiber makeup.

[Bigsteak]

For me that works well. Although I do at least 2x/week frequency. I thrive on low reps for size. It depends on your fiber makeup.

Can you give an example of your split?

[Frosty]

This is what I'm using now to cut, so just imagine some more volume when gaining:

Monday - OH press 5x5, weighted pullup 5x5, some arm work
Tuesday - Good mornings 5x5, some rotator cuff and ab work
Wed - off
Thursday - Flat bench 5x5, t-bar row 5x5, arm work
Friday - Front squat 5x5, ab work and rotator cuff

For me, I didn't make better gains until I started doing lower reps and lots of sets. To me that's key...lots of sets....at least for my body. 5x5 with 1x/week frequency didn't do much for me.

[Bigsteak]

This is what I'm using now to cut, so just imagine some more volume when gaining:

Monday - OH press 5x5, weighted pullup 5x5, some arm work
Tuesday - Good mornings 5x5, some rotator cuff and ab work
Wed - off
Thursday - Flat bench 5x5, t-bar row 5x5, arm work
Friday - Front squat 5x5, ab work and rotator cuff

For me, I didn't make better gains until I started doing lower reps and lots of sets. To me that's key...lots of sets....at least for my body. 5x5 with 1x/week frequency didn't do much for me.

Thx Frost, just thinking of some different things to do in this next offseason. Want to try GVT or the 5x5.

[buster12]

I kinda liked it. My bench went up big time.

[Frosty]

Thx Frost, just thinking of some different things to do in this next offseason. Want to try GVT or the 5x5.

Try some testing. Find your max on a lift, say bench, then wait 10 minutes and do as many reps as you can with 80% of your max. If you're only busting out 2-7 reps, then 5x5 might be good for size gains. You could try 10x5 if this is the case. More sets just give more time under tension at a higher weight. Remember hypertrophy=(time under tension)*(load). This is sort of the low rep GVT.

If you bust out 12 reps, then a more traditional GVT of 10x10 might work better.

[BarbellBeast]

I was just on 5x5 for hypertrophy...not a fan. Oddly I lost inches around the the chest but gained about a half inch in my arms. Waist stayed the same.

[qbanfreak90]

progressive load.. add weight every 2 3 weeks... add more sets

[Bigsteak]

This is what I'm using now to cut, so just imagine some more volume when gaining:

Monday - OH press 5x5, weighted pullup 5x5, some arm work
Tuesday - Good mornings 5x5, some rotator cuff and ab work
Wed - off
Thursday - Flat bench 5x5, t-bar row 5x5, arm work
Friday - Front squat 5x5, ab work and rotator cuff

For me, I didn't make better gains until I started doing lower reps and lots of sets. To me that's key...lots of sets....at least for my body. 5x5 with 1x/week frequency didn't do much for me.

So you are dieting now and using this routine. what type of diet are you doing?

[Frosty]

So you are dieting now and using this routine. what type of diet are you doing?

Doing the Palumbo Diet.