Five star 5x5

[hendrixsolo]

I've been doing the 5x5 program outlined by Bob, Animalmass, and JS for about 4 weeks now, and I've made some amazing strength progress.

I started to oly squat despite knee injuries to both knees (acl, mcl and meniscus) and my legs have never felt better, my knees feel stronger than ever. Strength has gone up incredibly, although I had to start at a much lower weight than I usually squat...ass to grass is much harder.

My overall strength has jumped up big time, and although I hate to be the typical lifter who talks about nothing other than his bench press, I have made amazing gains on the flat bench. I started off doing 5x5 with 255lbs, but just last friday I did a set of 7reps with 285...blew me away. And I'm not a novice lifter, I've lifted at least 3x a week for the past several years.

I've been eating everything in sight and I'm up about 8 pounds. A couple of that went to my belly, but my pecs and lats grew too so it evened out...I'm still under 12%bf. Most of the size has gone to my legs, which have been lacking ever since my knee injuries.

I'm doing the program all natural, just wanted to say how amazed I am by it. I was considering roids to get me past the wall I hit, but I'm certain I'll reach my goals with this program naturally.

This program has seriously changed the way I think about training, and I just wanted to say thanks for all the good info posted.

 

[youngBuilder]

Ya, 5x5 is the shittt. I do like 5x3 when i platuea as well.

 

[Grizzly]

5X5 does work fantastically! Glad to hear you're doing well and liking it.

Out of curiosity, how did you manage to hit 7 reps if you're supposed to stop at 5???

 

[Bob Smith]

5X5 does work fantastically! Glad to hear you're doing well and liking it.

Out of curiosity, how did you manage to hit 7 reps if you're supposed to stop at 5???

Must be a product of a public school education.

 

[hendrixsolo]

Must be a product of a public school education.

the 7 rep was a product of adrenaline...not gonna stop till I'm tapped out.

 

[Grizzly]

the 7 rep was a product of adrenaline...not gonna stop till I'm tapped out.

Then you're going to limit the effectiveness of the 5X5. After you get it all down, eventually it goes similar to, 2 or 3 building weeks where the weights are "easy", 2 or 3 heavy, heavy loading weeks where it's really tough and then a period of deloading.

NEVER, unless completely unavoidable due to having eyes bigger than your muscles, should you reach failure. Don't do it.

 

[Girth]

The eating everything in sight, and the fact that you've put on 8 lbs. in 2 weeks, tells me that the food intake had a bit to do with it as well. I'm a big proponent of the theorys behind the 5x5 as well. You should be coming into the 3x3 part soon. That's when you'll see even more size come on. JS has posted this many times, and I experience it every time I'm in the 3x3 portion.

 

[hendrixsolo]

The eating everything in sight, and the fact that you've put on 8 lbs. in 2 weeks, tells me that the food intake had a bit to do with it as well. I'm a big proponent of the theorys behind the 5x5 as well. You should be coming into the 3x3 part soon. That's when you'll see even more size come on. JS has posted this many times, and I experience it every time I'm in the 3x3 portion.

It's been 4 weeks, so after next week I'll be starting the 3x3...looking forward to that as well.

I hope to get some additional size in that part of the phase...I know the food has a LOT to do with it.

I used to be kind of a girl about what foods I ate, always keeping it clean. But now I'm just a calorie whore.

I was always afraid of getting fat, but for some reason my body is responding pretty well and putting a lot of the weight into muscles...

 

[tonyton]

I've been doing the 5x5 program outlined by Bob, Animalmass, and JS for about 4 weeks now, and I've made some amazing strength progress.

I started to oly squat despite knee injuries to both knees (acl, mcl and meniscus) and my legs have never felt better, my knees feel stronger than ever. Strength has gone up incredibly, although I had to start at a much lower weight than I usually squat...ass to grass is much harder.

My overall strength has jumped up big time, and although I hate to be the typical lifter who talks about nothing other than his bench press, I have made amazing gains on the flat bench. I started off doing 5x5 with 255lbs, but just last friday I did a set of 7reps with 285...blew me away. And I'm not a novice lifter, I've lifted at least 3x a week for the past several years.

I've been eating everything in sight and I'm up about 8 pounds. A couple of that went to my belly, but my pecs and lats grew too so it evened out...I'm still under 12%bf. Most of the size has gone to my legs, which have been lacking ever since my knee injuries.

I'm doing the program all natural, just wanted to say how amazed I am by it. I was considering roids to get me past the wall I hit, but I'm certain I'll reach my goals with this program naturally.

This program has seriously changed the way I think about training, and I just wanted to say thanks for all the good info posted.

If u cant do the wieght 8-10 times it aint worth liftin. jk

 

[Protobuilder]

Anybody else experienced increased strength, but not size, while on the 5x5? It's supposed to be great for both but a buddy of mine is really having trouble getting any size out of it. This is his first 5x5 cycle, and his strength has gone up, he's eating properly (meaning, ENOUGH), and he's followed the program to a T, but he's a little upset b/c he's only picked up fat and maybe some water but no real verifiable MUSCLE gains.

Any thoughts?

 

[wildman1717]

Anybody else experienced increased strength, but not size, while on the 5x5? It's supposed to be great for both but a buddy of mine is really having trouble getting any size out of it. This is his first 5x5 cycle, and his strength has gone up, he's eating properly (meaning, ENOUGH), and he's followed the program to a T, but he's a little upset b/c he's only picked up fat and maybe some water but no real verifiable MUSCLE gains.

Any thoughts?

Train for strength and the muscle will come. Make sure you train, eat, rest and you'll grow. You must have all three or your progress will suffer.

 

[wee man]

proto,strange your mate got fat doing the 5x5 as i always seem to lean out on it,although i do put on weight,and last time i did it i cut my calories and still put on 7lbs?

 

[deano74]

unreal

i have always trained the traditional way of 3-4 sets of 8-10 reps - 2 body parts (5 times a week)and never incoroporated legs more than once a week/ never deads or js rows. i have to say this 5 x5 is unreal.. i have tried various versions of different workouts or tweeking my original... but, the 5x5 is the real deal . i have done it now for 2.5 weeks and my workouts are awesome - i have never felt completely drained at the end of my workouts, until now. when i finish my workouts i look at the clock and i have only been there 45 minutes, which honestly feel like an hour and forty five. also, when i get home i cant stop eating - my body is so taxed that it needs fuel. i swear if i dont get food quick enough, i will start eating the fuckin refigerator door.

anyway, i am going off about nothing here..
bottom line this workout is the shit...THANKS BOB.
cant wait to start 3x3

 

[youngBuilder]

Ya i def hear ya on the crazy hunger. I think its just from lifting heavy. when i made the transition of lifting heavy with lower volume, ive been eating live i havent seen food in years

 

[Madcow2]

Anybody else experienced increased strength, but not size, while on the 5x5? It's supposed to be great for both but a buddy of mine is really having trouble getting any size out of it. This is his first 5x5 cycle, and his strength has gone up, he's eating properly (meaning, ENOUGH), and he's followed the program to a T, but he's a little upset b/c he's only picked up fat and maybe some water but no real verifiable MUSCLE gains.

Any thoughts?

Same thing this guy was told here: http://www.elitefitness.com/forum/showthread.php?p=5514860

If he's getting stronger, the range of 5x5 will work wonders for hypertrophy. If it's not working for him at this instant, he'll either be rewarded very very soon or absolutely in the mid-term. Hypertrophy doesn't always track linearly with strength even in the best of cases. Never the less, you put 100lbs on your best set of 5 in the squat, dead, bench and row while eating to gain and it will happen.