Several ?s about 5X5

[greyowl]

I'm going to be switching to 5 X 5 after several months of 3 X 12 and stretching for conditioning / flexibility (coming back from a long lay-off). My goal is to build strength plain and simple. I'll be doing a pretty traditional split:

Day 1 : Squats, Benching, Rows
Day 3: Squats, Military Presses, Deadlifts, Chins
Day 5: Squats, Benching, Rows

Several questions:

I see there are no specific xs for abs. My abs are still fairly weak. Should I throw in crunches and laying leg raises as accessory xs or on off-days, or will I get all the ab work I need from the squats, presses, deadlifts and benches?

Ditto my weak calves. Should I throw in a series of calf raises?

Also, re benches: Most 5 X 5 programs seem to indicate flats, inclines, and declines are interchangeable but I've been taught that inclines and declines are more productive than flats. Does it make a difference when you're doing 5 X 5?

FInally, what about cardio? Since I want to build strength I know need to eat a lot but I still want to drop my bodyfat ratio. Any problems with doing hi-intensity cardio on off-days?

 

[Girth]

My goal is to build strength plain and simple.

I have to point this out, because it kind of answers your abs and calves questions. Strength comes from your big bodyparts. Calves are often pretty strong on their own. It's when size is a concern, that they need specific training. And as for abs, Squats and Deads will be sufficient. However, it's good to include them in your core training, provided you train them correctly. i.e. heavy weight, sets of 5-10, NOT 50 crunches!

Benches - it depends if you are more form or function. If you really want to raise your raw bench, then do flats on both days. However, if form is more your fettish, then rotating chest exercises is fine.

Cardio is fine, perhaps some sled dragging. That will work your calves and alleviate the fret of them "shrinking". It will also facilitate recovery.

 

[greyowl]

I have to point this out, because it kind of answers your abs and calves questions. Strength comes from your big bodyparts. Calves are often pretty strong on their own. It's when size is a concern, that they need specific training. And as for abs, Squats and Deads will be sufficient. However, it's good to include them in your core training, provided you train them correctly. i.e. heavy weight, sets of 5-10, NOT 50 crunches!

Benches - it depends if you are more form or function. If you really want to raise your raw bench, then do flats on both days. However, if form is more your fettish, then rotating chest exercises is fine.

Cardio is fine, perhaps some sled dragging. That will work your calves and alleviate the fret of them "shrinking". It will also facilitate recovery.

Thanks Girth

 

[Bob Smith]

I see there are no specific xs for abs.
Ditto my weak calves. Should I throw in a series of calf raises?

The amount of energy expended on abs and calves is so minimal that you could throw in 2-3 sets of 5-8 reps twice a week without a problem.

Also, re benches: Most 5 X 5 programs seem to indicate flats, inclines, and declines are interchangeable but I've been taught that inclines and declines are more productive than flats. Does it make a difference when you're doing 5 X 5?

Not really. Since you will be doing military, I would stick to either flat or decline benching, as incline will have a lot of overlap with the militaries.

FInally, what about cardio?

Whats cardio?

 

[greyowl]

The amount of energy expended on abs and calves is so minimal that you could throw in 2-3 sets of 5-8 reps twice a week without a problem.


Not really. Since you will be doing military, I would stick to either flat or decline benching, as incline will have a lot of overlap with the militaries.



Whats cardio?

Cardio is the name of an Italian soccer team. Either that or the Latin name of a yeast infection in women.

Great advice guys. I'm glad I won't have to do a half hour ed of twisting myself into a pretxel doing odd crunches like the girls and the ballet dancers in my gym.