5 x 5 lift

[Inspect Her Deck]

Who can vouch for this program?

For those unaware of what I'm talking about...this is the compound exercise program where you do 5 sets of 5 reps per set, except deadlifts I believe where it is just 1 x 5. I believe the full range of exercises are as follows: squats, deadlifts, barbell rows, bench press, overhead press. I have seen some programs add an additional dips and barbell curls or something to extra emphasise the arms (biceps and triceps).

Why do you do 1 x 5 on deadlifts only though, I'm not sure...

I was thinking of introducing this into my gym training to increase my strength and get a better well rounded experience.

Who's done this program and what can they say about it?

Also, I've been focusing on a lot of iso heavy stuff to try and fix some imbalances I have e.g. (larger right lat or larger left trap etc.)

Just some insight or a review of the program or whatever you guys got would be helpful.



@nikkahs B. Wildin @Luck @Big Daddy

idk who else to tag

 

[The ADD]

5x5 is pretty much the standard for beginner and strength programming. I wouldnt have much concern running it.

Usually they suggest 1x5 on Deads because it's taxing to the nervous system and combined with the other movements it's to keep volume low there.

 

[Inspect Her Deck]

5x5 is pretty much the standard for beginner and strength programming. I would have much concern running it.

Usually they suggest 1x5 on Deads because it's taxing to the nervous system and combined with the other movements it's to keep volume low there.

Is it 1 set of 5 reps or 5 reps for 1 set?

Why would you have concern running the 5x5?

 

[The ADD]

Is it 1 set of 5 reps or 5 reps for 1 set?

Why would you have concern running the 5x5?

1 set of 5 reps

I meant wouldn't have concerns

 

[Inspect Her Deck]

1 set of 5 reps

I meant wouldn't have concerns

Ok great

And what's your experience with it? Gains wise? What kinda schedule were u running etc.

 

[The ADD]

Ok great

And what's your experience with it? Gains wise? What kinda schedule were u running etc.

I don't think I ever ran it in full. I still use the rep range depending on what my training focus is.

Without knowing your level of experience my biggest advice would be to follow it closely, especially weight increases as indicated.

 

[Inspect Her Deck]

I don't think I ever ran it in full. I still use the rep range depending on what my training focus is.

Without knowing your level of experience my biggest advice would be to follow it closely, especially weight increases as indicated.

thanks for your help breh

my experience in this particular lifting set is non-existent

but I've been weight training consistently for about 1.5 years or so

 

[TLR Is Mental Poison]

I like a mix of rep ranges. Unless you are a powerlifter there's no reason not to mix some higher rep ranges in. For example I do 3x5 for squats and deads on Wednesday and then 5x10 on Sunday. About to start deadlifts right now actually

 

[Inspect Her Deck]

I like a mix of rep ranges. Unless you are a powerlifter there's no reason not to mix some higher rep ranges in. For example I do 3x5 for squats and deads on Wednesday and then 5x10 on Sunday. About to start deadlifts right now actually

ah ok thats a pretty cool idea

could you take it one step further and do the high rep range of about 18-20?

 

[The ADD]

ah ok thats a pretty cool idea

could you take it one step further and do the high rep range of about 18-20?

Personally if we are talking strength being the primary goal I would experiment with rep ranges 3, 5 and 8

 

[Inspect Her Deck]

Personally if we are talking strength being the primary goal I would experiment with rep ranges 3, 5 and 8

I wouldn't mind a well rounded goal of sometimes working muscle endurance/definition and then hypertrophy and then explosive strength etc.

 

[The ADD]

I wouldn't mind a well rounded goal of sometimes working muscle endurance/definition and then hypertrophy and then explosive strength etc.

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

 

[TLR Is Mental Poison]

ah ok thats a pretty cool idea

could you take it one step further and do the high rep range of about 18-20?

If you have the time and recovery capacity. Those two days keep my legs deep fried