Hello guys...hopefully you all read this post....i just want to know,what is 5x5...i dont know hot to do it...some statements become so confusing..so,this is what i get...

For the 1 set untill the 5 set,we're only doing it for 5 reps....so,how about the weight???increasing or static weight...

5x5 means 5 sets for 5 repetions each set. You want enough weight to really struggle that 5th set. Try to add 3-4% in weight each week you do your routine. have at least 3 mins rest between sets. 5x5 is a good strength gain routine.

Aaron has you covered on this one but all I will add is that you should choose a weight whereby you can complete all 5 reps throughout the 5 sets but it should be a struggle to do so. Also aim for rest between 2 - 3 min.

I have decided to focus on strength for a while , im stuck on a weight and i need to get stronger to progress.

so what i need to know , 5x5 in every muscle group what would be the best exersize per muscle to work.

I ask this because most exersizes ive noticed are more about controll than strength and would be hard to try and power through

for instance lateral raises , god i have such a love hate relationship with them

tricep rear extentions , cant c them working either . these are just examples

chest - flat barbell bench.

bicep - streight bb standing curl , i stand agains a wall to prevent motion.

Back - (i cant do pull-ups for crap/ like 8 lol) so? lateral pulldowns. ?

triceps - cabel pulldowns?

legs . i can pull a truck , so they are good :) i do squats and deadlifts , just enough to keep them active. and thei're 23 inches, with 16 inch calves. so im pretty happy there. win for genetics , yay ps, you should see my mom lol

So focusing again, what exersizes should i do my 5x5 routine with , and again , im NOT working

on size . strength only , im going back to kickboxing next month , and more size = bad.

hey man

5x5 usually uses the 6 main exercises which are deadlifts,squats,overhead press,chinups, dips, bent over rows. Notice there is no flat bench press in there but you can definitely use that instead of dips or OH press. Personally, I feel like the OH press is superior though.
Doing 5x5 on cable pulldowns or curls is not "combatible". You could do it I guess, but the point of 5x5 is to progress with weight, and well...dont expect progress with the barbell curl. Maybe 5lbs every 4 months.. The chinups however..you can keep adding weight forever and its easy to progress.

Even if you are satisfied with the mass of your legs you shouldnt avoid the 2 basic movements, squats and deadlifts. There are not leg exercises, they are total body movements. They will build your core and back as well as shoulders and traps. Generally, there is no point in doing 5x5 if you are not going to include deads and squats.

Finally, I hate to break it to you, but you absolutely cannot build strength without size. Maybe the first few weeks, but after that we know that strength and size cant be seperated..they go together. That is why powerlifters are huge. And if they were to lose some fat and get shredded they would probably be as huge as a pro bodybuilder. The only thing that could affect your mass gains negatively would be your nutrition. You will not gain size or strength without a caloric surplus but maybe if you were on maintenance calories, you might be able to increase strength without mass. But that will be temporary as I said before..

Thats it!
#HTH!
Kostas

Anthony,

I would only prescribe the 5 x 5 method on compound movements such as deadlift, squat and bench press. For other movements you want to gain strength with I would stick to the 4 - 6 rep scheme with around 2 - 3 min rest in between sets. Also look to make progressions every session whether it be reps or weight.

Thanx costas , you said absolutely everything i needed to know

Briliant Dude

Thanks guys...its so much information for me..cant wait to do this workout soon...

Hey guys,,,i'm trying to puts some weight in my routine bench press...not so much weight...~22lbs..but still i can't lift the weight...that's why i'm wondering if there is any other option that i can use so that i can increase my weight lifting.its kind of heavyweight even i just adding 22lbs...so pathetic.i found this 5x5 workout in the gym.there is someone using this method to increase the strength...so..i'm thinking of using this method by doing bench press...i tried it yesterday,but...its look like a failure to me....only can lift for about few reps..ot even 1 sets....

- Stop looking at what other people in the gym are doing, it will get you injured. You do not know how many years they have been training and what kind of anabolic drugs they are using.
- Stop comparing yourself to other people. If you can only lift 50lbs on the bench press, and that is heavy for YOU, then its heavy in general. Thats what matters.
- You need to have more patience. Its not like you are gonna lift 10lbs more every week. Its a slow process.
- If you really want to add that 22lbs, its quite easy. You just have to learn to bench press the correct way. I know it seems simple ( just getting on a bench and pushing up) but it isnt. You need to position your back in the right way, and make a stable foundation from which you are going to press off of. Elbows need to go in, at about 45 degrees, and your shoulders must be pinched together and back. Finally, the stronger your traps,lats and rhomboids are, the more you are going to press. Start worrying about your back and dont be so concerned with your chest. If you manage to deadlift 315lbs at some time in the future, I guarantee your bench press will be increased dramatically as well.

#HTH!
Kostas

You can very much so increase strength without getting enormous, that's why the phrase pound-for-pound strength or relative strength exists - for example olympic lifters are generally moderate in size while possessing a lot of strength and power.

See also neuromuscular strength or neuromuscular training, increasing the cross sectional area of a muscle (gaining size) is a contributing factor to getting stronger, but it is not necessarily a prerequisite.