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nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

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.

NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

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.

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
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! 

NGAFD
NGAFD g Nick Groeneveld
87 Post(s)
87 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2013
Posted

Nice!

I belong to the warrior in whom the old ways have joined the new. www.nickgroeneveld.com
jonnyboy21
jonnyboy21 g Jonathan Reid
159 Post(s)
159 Post(s) Gender: Male Goal: Bodybuilding Date Joined: June 6, 2013
Posted

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

 

Future Competitive Bodybuilder
Cliff_Bouvier
Cliff_Bouvier g Cliff Bouvier
16 Post(s)
16 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2011
Posted

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!

I am the Social Media Director and Administrator for Scott Herman Fitness. It has been 5 years since Scott and I met at Answer is Fitness gym and started a friendship that turned into a business relationship when he asked me to join the SHF team! I film many of the videos for SHF and I also take photos for Scott and write articles, cut his hair and cook many of the meals that you see us post on the Facebook Community page! Follow me on Pinterest: http://www.pinterest.com/cliffordbouvier/boards/
Kevit07
Kevit07 g Kevin Child
99 Post(s)
99 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2013
Posted

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!

nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
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!

nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
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! 

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
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 :-)

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
muscular strength
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