The Original 5x5 Program

[dragon007th]

Thanks guys! Thank you!

[big roid]

What with the detraining from the 5*5? I'm doing 300 5*5 so what do I do decrease the weight how much each time and for how long?

[ricknash]

hey guys, i apologize for my stupidty but i got sum questions

alll i have ever been recomended to do on this site is look at this sticky. It was very helpful but i got some questions maybe some of you guys can help me with (sorry i have a learning disability, my mind finds it very hard to interpret things on its own when read).
Ok i can bench about 185 max at one rep, and have a low body fat and make quick muscle gains, how would u recomended i put the 5x5 program to use? and for how many weeks?
for the first week do i go
120 x 5, 130 x 5, 140 x 5, 150 x 5, 160 x 5? then next week up it or what? sorry i dont interpret well. and while doing this should i be eating liek a pig or just eating lots of protein or what?
I dont take AAS at the moment all i take is protein and creatine, no steroids because i am still very young etc.

Thank you a shit load man

-rick nash

[Sheki]

Hmm.. I have used a similar traning routine over the years, which have produced very pleasing results for me. It goes like this:

FrontSquats 3x5
Benchpress 3x5
Power Cleans 3x5
Rows 3x5

Millitary Presses 2x10
Dips 1xMAX
Chins 1xMAX

I usually do this every other day... or sometimes every third day, or 3x per week. Every other day works very good when I use AAS, every third day is probably more comfortable when I do not use AAS.

[sbrown_c4l]

would it be ok if I threw in cleans on monday and friday?

[thaprepster82]

I just have 1 question..program sounds awsome and i gonna start the 5x5 next mon. Might sound like a stupid question...but would it be a good idea 2 start the 5x5 next mon the same day im gonna start my sustanon and deca for 12 weeks?? ???????? thanx

[howie424]

He's got another version of the 5x5 program called the Big Three. That one just involved Cleans, Squat, and Bench along with some assistance work.

[hardcharger]

nice, the only thing i have to ask is also about cleans. is there a way to throw those in anywhere? as they are one of my favorite lifts.

also with rows are you guys talking about bent over barbell, one arm dumbell, seated rows, what? and are chins= upright rows? just not quite used to your terminology yet.

I"ve been looking for a new routine to start i'm stoked to find this one. i've stuck on my bench so I hope this will help me bust my plateau.

[pushpapal.singh]

what is a 5*5 workout plan.

[yeahbuddeh]

how can you squat more frequently than doing military's? squat 3 times a week, do military's once a week. it should be the opposite. your legs take alot longer to recover and i dont see anyone recovering from 3 squat workouts a week even with gear unless they were ronnie coleman and even he doesnt squat 3 times a week. workouts should be custom tailored to an individuals recovery and needs. if i lag in delts and have great legs from squatting once a week, im not going to start squatting 3 times a week and only doing militarys once a week. the only thing i like about this program is the fact that one uses basic free weight exercises and the structure of reps and sets but i dont like the frequency or pairing together of big muscle groups. if you squat properly, you wont be able to do much else nor want to.