5x5 questions

[kasper2133]

Well,

3) You'll only run this for about 4-6 weeks, and then we'll peak, which means we'll do a bit less frequency and go for triples and eventually singles.

Matt

Is this for the exercises or only squats, bench and deads?

I cant see myself perform a 1RM on JS rows, or do you jus cut the volume on these exercises?

Also after reading JS post about the program, i get the idea that he means only to peak if you are interested in strength. If its hypertrophy your after, do you just keep pushing on the 5x5, and cycle the weight down and start over, when you cant complete the reps?

How long should you rest between sets. Less for hypertrophy and longer for strength?

Do you recommend the 5x5 program to competetive bodybuilders?

 

[AnimalMass]

1) It's for all the power movements: squat,bench, dead, overhead press

2) We won't do 1rm on the other stuff - we'll keep the volume the same on thsoe.

3) Yes, you really only need to peak if you are aiming for strength. If you are doing it for hypertrophy, then start conservatively and run 3-4 week cycles with it. Try and set records on the 3rd or 4th week, and then back off the weights and start over.

4) Rest is up to you - but a couple minutes between sets should be plenty.

5) Yes, although I think if you are advanced, then you should only run this for a couple cycles and then shoot to more of a DFHT routine for awhile. They are founded on the same principle, so they work well together. Advanced guys just have a hard time squatting 3x per week for a long, long time. Eventually you'll have to back off to twice per week and break up upper and lower body.

Matt

 

[kasper2133]

3) Yes, you really only need to peak if you are aiming for strength. If you are doing it for hypertrophy, then start conservatively and run 3-4 week cycles with it. Try and set records on the 3rd or 4th week, and then back off the weights and start over.
Matt

How much should drop down? 15-20% and build up again?

Should you drop the weight down on the 5RM day to. Then it wouldn't be a RM?

 

[knockdown]

Ok kool, I'll stick with what you put out for me, the weight seems to be fine, I might have to lower the weight on DL's and rows, i'll find that out tonight. Other then that I should be good to go, thank you again.

-thank you-

 

[AnimalMass]

Kasper,

It depends on the lifter. But yes, you basically want to reduce poundages by 15% or so - basically something that you can complete pretty easy when you start the program back up again, and shoot for new 5x5 maxes and 5RMs by the 3rd or 4th week. Then continue to go for new maxes until you fail, then drop back down again.

Matt

 

[knockdown]

AM, I'm back from the gym, every thing was kool, I lowered my squats to 255 like on monday and It was pretty easy. I'll rate it a 3, but the DL's at 300 was kind of tough, I really felt it in my ass but I was able to do all my sets with no problems. Question, why the hell are standing presses so much more harder then seated presses? I mean i'm off by at least 30lbs when doing them standing up.

-thank you-

 

[AnimalMass]

Ok good.

Standing presses are much harder because you can't turn them into an incline bench press.

You can cheat by push pressing (which is a great exercises in and of itself, but for now, stay strict.)

Matt

 

[kasper2133]

Kasper,

It depends on the lifter. But yes, you basically want to reduce poundages by 15% or so - basically something that you can complete pretty easy when you start the program back up again, and shoot for new 5x5 maxes and 5RMs by the 3rd or 4th week. Then continue to go for new maxes until you fail, then drop back down again.

Matt

Do you cycle all the lifts simultaneously, or do you cycle them independently?

Lets say the squats keep increasing and your stuck on the bench. Would you drop both exercises down or keep pushing on squats and drop down on benches?

You say to do 3-4 week cycles. But if you calculate each exercise you get fx 12 squat workouts and only 4 deadlifts workouts. How do you build up on those? If you drop 20% there would very small increases on squats and very large on the deadlift?

When you drop down, you only cycle the weight down, and not volume like in your DFHT program. Correct?

Also, could you explain what the function of the light squat day is? The weight is lower than the other two days, so why do them?

 

[kasper2133]

Bump

 

[AnimalMass]

MY RESPONSES ARE IN CAPS...

Do you cycle all the lifts simultaneously, or do you cycle them independently? WELL, USUALLY IT'S EASIEST TO CYCLE THEM ALL TOGETHER.

Lets say the squats keep increasing and your stuck on the bench. Would you drop both exercises down or keep pushing on squats and drop down on benches? - THIS IS A VALID QUESTION, BUT YOU ARE OVERTHINKING IT A TAD. IF YOU RUN 3-4 WEEK CYCLES, SHOOT FOR HITTING A NEW MAX ON WEEK 3 AND TRY AGAIN ON WEEK 4. IF YOU ARE AN INTERMEDIATE TO ADVANCED ATHLETE, IT WOULD BE VERY, VERY RARE TO HIT A NEW MAX ON A SQUAT 3+ WEEKS IN A ROW. HOWEVER, IF YOU ARE STILL LEARNING THE EXERCISE AND YOU HIT A NEW MAX ON WEEK 3 AND AGAIN ON WEEK 4 AND FEEL LIKE YOU COULD HAVE MORE IN YOU ON WEEK 5 ON A PARTICULAR EXERCISE, THEN GO AHEAD AND DROP THE OTHER EXERCISES THAT HAVE STALLED AND TRY ONE MORE TIME FOR ONE MORE NEW MAX.

You say to do 3-4 week cycles. But if you calculate each exercise you get fx 12 squat workouts and only 4 deadlifts workouts. How do you build up on those? If you drop 20% there would very small increases on squats and very large on the deadlift? WELL, YOU ARE ONLY PUSHING FOR A NEW 5X5 MAX FOR SQUATS ONCE PER WEEK (MONDAYS) AND THEN A NEW 5 REP MAX ONCE PER WEEK (FRIDAY). SPECIFICALLY, CONCERNING DEADLIFTS, WHERE YOU ARE ONLY DOING THEM ONCE PER WEEK, YOU WILL MAKE BIGGER JUMPS THOUGH.

When you drop down, you only cycle the weight down, and not volume like in your DFHT program. Correct? RIGHT - BECAUSE VOLUME IS REALLY LOW ANYWAY - WE'RE ONLY TALKING 3-4 EXERCISES PER DAY, SO WHAT WOULD YOU DROP?

Also, could you explain what the function of the light squat day is? The weight is lower than the other two days, so why do them? CNS STIMULATION AND IT GIVES THE BODY AN ADDITIONAL TRAINING STIMULUS AND THEREFORE RAISES THE OVERALL STRESS OF THE PROGRAM, AND AFTER USING IT WITH TONS OF ATHLETES, IT HAS SHOWN TO WORK INCREDIBLY.

Matt

 

[knockdown]

Hey AM, im losing size in my arms, can I increase or add something to stop this from happening? It's been 3 weeks and I've loss 1/4 of my size.

 

[AnimalMass]

Well, first of all, I thought you were concerned about strength, not size. Second, if you bench enough and row enough and pull enough, you'll get big arms.

However, if you really want to do a little arm work, do a couple exercises for triceps on Monday and Friday and a few exercises for biceps on friday. Then quitr complaining about your arms losing 1/4 of their size - you sound gay.

JS has 22" arms and hasn't done an isolation move for either one of them in about 20 years.

Matt

 

[knockdown]

AM size is not my main concern, It's just feels funny to see my self lose size, seeing how I've been only worry about that for the last year and I meant to say 1/4 of an 1". Anyhow have a good day .

 

[kasper2133]

You say to do 3-4 week cycles. But if you calculate each exercise you get fx 12 squat workouts and only 4 deadlifts workouts. How do you build up on those? If you drop 20% there would very small increases on squats and very large on the deadlift? WELL, YOU ARE ONLY PUSHING FOR A NEW 5X5 MAX FOR SQUATS ONCE PER WEEK (MONDAYS) AND THEN A NEW 5 REP MAX ONCE PER WEEK (FRIDAY). SPECIFICALLY, CONCERNING DEADLIFTS, WHERE YOU ARE ONLY DOING THEM ONCE PER WEEK, YOU WILL MAKE BIGGER JUMPS THOUGH.
Matt

What about rows?
Do you keep the weight the same for the 2 workout a week? If not, you should start really low to keep increasing every workout, to keep it in balance with the once a week exercises?

The pull ups on wednesdays workout, are these done with a closegrip, palms facing you or widegrip?

could you give an example how the weight increase should look like over the weeks.

Fx if we end a cycle with a 5x5RM of 100 kg, and you say to go for a new RM on week 3. How low should you start and how much should increase each week. Liniar or more the second week?

Fx.
Week 1: 80 kg
Week 2: 95 kg
Week 3: 102,5 kg (new max)

or

Week 1: 80 kg
Week 2: 90 kg
Week 3: 100 kg
Week 4: 102,5 (new max)

or should you not drop the weights so much, that the increase from week to week would be smaller?

I assume its the same way you increase for the 5RM?

 

[kasper2133]

Bump

 

[knockdown]

For chins I change my grip every set just because I like hitting them with different grips and I increase rows every friday but 5lbs. My DL really seems to make higher jumps in weight.

 

[kasper2133]

Bump