Is 5x5 enough?

[Les]

So I just do typical bro splits and it's good but I was looking to change it up. I looked at this 5x5 and it looks like 3 lifts every other day. Is that enough to get results? I'm not a body builder just looking to add strength and mucle development. Thanks

 

[Mc15]

So I just do typical bro splits and it's good but I was looking to change it up. I looked at this 5x5 and it looks like 3 lifts every other day. Is that enough to get results? I'm not a body builder just looking to add strength and mucle development. Thanks

I personally like doing 5x5 full body days. Less days I have to go to the gym so I can focus more on more important things.

 

[Seven]

I've been doing Layne Norton's PHAT. First two days are power day's...upper and lower, then rest, then bro splits kinda...

The Principles
There are several dozen forms of the PHAT program but the basic premise is the same. Each muscle gets worked 2x/week. The first 2 days of the week are split into upper and lower body power days. This is followed by a rest day. Then 3 days of traditional hypertrophy orientated bodybuilding training.

An example of the split would be:

• Day 1: Upper Body Power
• Day 2: Lower Body Power
• Day 3: Rest
• Day 4: Back and Shoulders Hypertrophy
• Day 5: Lower Body Hypertrophy
• Day 6: Chest and Arms Hypertrophy
• Day 7: Rest

Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

Link^^^

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Code^^^ If you don't trust me.

 

[Docd187123]

So I just do typical bro splits and it's good but I was looking to change it up. I looked at this 5x5 and it looks like 3 lifts every other day. Is that enough to get results? I'm not a body builder just looking to add strength and mucle development. Thanks

It's enough if you choose the right intensities and lift selections. Won't work forever but it's a good way to increase strength and mass if done right.

 

[GeorgeForemanRules]

Change is the best workout, like others have said it will not last forever.

Post your exact workout in detail so we can give you an educated opinion.

 

[RodgerThat]

So I just do typical bro splits and it's good but I was looking to change it up. I looked at this 5x5 and it looks like 3 lifts every other day. Is that enough to get results? I'm not a body builder just looking to add strength and mucle development. Thanks

Absolutely it's enough has worked as the base program for many for years. Check out Mark rippitoes starting strength book. If you want you can PM me and I'll send you it over a PDF file so you don't have to buy it. But if you got the cash it's a nice book to have in paperback too. It'll explain a lot to you and has a solid program built in that will help add some strength and mass and practical performance

 

[Xlgx]

Strong lifts 5x5 is a good one. Once you ride it to hell. Switch to Madcows 5x5

 

[Les]

Absolutely it's enough has worked as the base program for many for years. Check out Mark rippitoes starting strength book. If you want you can PM me and I'll send you it over a PDF file so you don't have to buy it. But if you got the cash it's a nice book to have in paperback too. It'll explain a lot to you and has a solid program built in that will help add some strength and mass and practical performance

Good call on that book. Its great down to the detail.

 

[Perrin Aybara]

Absolutely. It looks and sounds much easier on paper or a screen than actually doing it in a gym. Especially once the weights get heavy.

I did The Texas Method last year and although it's not exactly a 5x5, it's close. Three days a week was kicking my ass after a couple months.

 

[RodgerThat]

Good call on that book. Its great down to the detail.

There's a very good reason I reccomend it as the first read for everyone trying to get strong and everyone who is strong that hasn't it opens the mind a lot. Also rippitoe is funny in his writing I find so keeps it from being boring and just looking at pictures

 

[Perrin Aybara]

Starting Strength helped me a lot on form. Very detailed explanations.

 

[Thenewera]

I'll often choose to start a day..well. I always start my days with compounds/exerting lifts. But I will use 5x5 to break through plateaus. Hasn't failed me yet. I only incorporate it when I feel I have progressed with my style training. For example for 3 weeks of 5x5 on bench.


"Feeder warmup up 135x12 185x5 then begin

Monday : 5x5 (controlled)
5 easy, 5 hard, fail get 3 fail get 2

Thursday : 5x5 (same weight, explosive)
5 easy , 5 medium, 5 hard, fail get 4, fail get 3

-week 2

Monday: 5x5 ( same weight controlled)
Hopefully your reps went to 5,5,4,3
Thursday: 5x5 (explosive)
Hopefully your reps went to 5,5,5,4

Keep following until all days are completed 5 reps for controlled. Then move up 10lbs in weight and repeat. Just a style I've often used roughly

 

[Cownan]

Ive powerlifted for years. 5x5 training is amazing. Actually one of my favorites. Youd be surprised how 5x5 or 5x3 lifting days can up your strength by quite a bit. Just make sure that when youre hitting those last couple sets youre pretty much failing at the lifts. High load and low volume is how you become successful in 5x5s

 

[DonQKong]

5*5 is good for the beginners. I'm on 5*5 now and although you could argue my 1200 pound combined does not tag me as a beginner, it helps me on technique and I don't feel like every flipping workout is focusing on trying to fight keeping my old PRs.

Get the routine with 5 by 5, get your technique sorted, then progress. Shake it up after 12 weeks, though, don't keep sucking on that lollipop when only the sloppy stub is left.

DQ

 

[ddp7]

What about the cardio with this method? Hiit or Liss? Fasting cardio?

 

[System7]

I've been doing Layne Norton's PHAT. First two days are power day's...upper and lower, then rest, then bro splits kinda...

The Principles
There are several dozen forms of the PHAT program but the basic premise is the same. Each muscle gets worked 2x/week. The first 2 days of the week are split into upper and lower body power days. This is followed by a rest day. Then 3 days of traditional hypertrophy orientated bodybuilding training.

An example of the split would be:

• Day 1: Upper Body Power
• Day 2: Lower Body Power
• Day 3: Rest
• Day 4: Back and Shoulders Hypertrophy
• Day 5: Lower Body Hypertrophy
• Day 6: Chest and Arms Hypertrophy
• Day 7: Rest

Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

Link^^^

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Code^^^ If you don't trust me.

Gonna give this a go starting Monday. Thanks for the post.

 

[ddp7]

What about the cardio with this method? Hiit or Liss? Fasting cardio?

sorry and thanks

 

[Seven]

Gonna give this a go starting Monday. Thanks for the post.

Well to be fair it was original posted by @gr8whitetrukker.

Layne Norton on training

 

[franchise24]

I've been doing Layne Norton's PHAT. First two days are power day's...upper and lower, then rest, then bro splits kinda...

The Principles
There are several dozen forms of the PHAT program but the basic premise is the same. Each muscle gets worked 2x/week. The first 2 days of the week are split into upper and lower body power days. This is followed by a rest day. Then 3 days of traditional hypertrophy orientated bodybuilding training.

An example of the split would be:

• Day 1: Upper Body Power
• Day 2: Lower Body Power
• Day 3: Rest
• Day 4: Back and Shoulders Hypertrophy
• Day 5: Lower Body Hypertrophy
• Day 6: Chest and Arms Hypertrophy
• Day 7: Rest

Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

Link^^^

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Code^^^ If you don't trust me.

This routine is what I have been using the last few months. Even on the Hypertorphy days I use a technique called Post-Activation-Potentiation (PAP). This technique allows me to lift slightly heavier weights for more reps than usual. I only use this for Bench and squats.

 

[franchise24]

So I just do typical bro splits and it's good but I was looking to change it up. I looked at this 5x5 and it looks like 3 lifts every other day. Is that enough to get results? I'm not a body builder just looking to add strength and mucle development. Thanks

5x5 will add on some nice size and definitely strength as long as you stick to it. I used 5x5 like you to build strength and it worked great and added size as well.