5x5 training and Xrep

Tonka · May 31, 2009

Hi there i want to get into the 5x5 training because I've heard good reports from it and just want to see how well it goes and my body responds to it.

I've also heard of a exercise technique called x rep training, it goes like 8 reps all out heavy for the 1st set, then the next set almost go to failure for 8 reps then do fast motion (half reps) of 8, i used this one time on a triceps , chest and biceps workout when i was ast college when i had access to gym. I Was in there for a short ammount of time but had a very intensifying workout. The next day my triceps chest and were so sore, but i didn't keep it up because i finished college. I just want a solid but basic and exercise routine i can follow, for every 4 weeks i change my workout regime to give the body some stimulation.

El Freako · May 31, 2009

So wait. Was there a question there?

Pickle · May 31, 2009

^hehehe

Tonka · May 31, 2009

Yeah what would be a good solid workout plan I can follow, can somebody write one up for me , like monday chest , wedneday legs w/e.

tim290280 · May 31, 2009

^^ You want us to lift the weights for you too?

Which exercises do you normally do, what do you neglect?
What imbalances do you have?
How many days a week do you have?
Are you after a split or a upper/lower or a push/pull/legs or fullbody or the couch workout?

Tonka · May 31, 2009

I don't neglect any exercises , other than machines I like using compound movements, I have access to gym or will do in a months time 7 days a week. I like to train upper body one day and lower the next. I don't mind training full body work outs tho. My imbalances are Legs and upper chest, Goal to improve all around physique but shoulders and upper chest along with legs needs alot of catching up to do. Tho i will go with Full body workout. Would that mean i'd only be able to work out once a weak tho? Since i've done some research and been told that split training is not as good as full body work training, and training a body part twice a week is overtraining for natural users?

philosopher · May 31, 2009

You can always go with the 5x5 routine by madcow. Its basic but very effective. I asure you good leg development when doing it by the book.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

El Freako · May 31, 2009

I'll back 5x5 as well. I've done it several times and had great strength and hypertrophy results. It has all the main compound exercises and as far as I'm concerned every lifter should start off with something like it.
squat 3x per week
deadlift 1x per week
bench 2x per week
row 2 x per week
mp or incline press 1x per week

You really don't need much else.

Tonka · May 31, 2009

El Freako said:
I'll back 5x5 as well. I've done it several times and had great strength and hypertrophy results. It has all the main compound exercises and as far as I'm concerned every lifter should start off with something like it.
squat 3x per week
deadlift 1x per week
bench 2x per week
row 2 x per week
mp or incline press 1x per week

You really don't need much else.

Cheers man, bothe repped

JS316 · Jun 1, 2009

El Freako said:
I'll back 5x5 as well. I've done it several times and had great strength and hypertrophy results. It has all the main compound exercises and as far as I'm concerned every lifter should start off with something like it.
squat 3x per week
deadlift 1x per week
bench 2x per week
row 2 x per week
mp or incline press 1x per week

You really don't need much else.

Squat 3x per week? Is that hard on your knees?

MuscleMecca Crew

El Freako · Jun 1, 2009

JS316 said:
Squat 3x per week? Is that hard on your knees?

Nah, its not too bad. They're not max squats and if you warm up properly your knees barely feel it.

tim290280 · Jun 1, 2009

JS316 said:
Squat 3x per week? Is that hard on your knees?

Only if you are doing them wrong or doing something else wrong (like no hammy work).

Weightlifters squat 6-7 days a week.

5x5 training and Xrep

Tonka

Mecca V.I.P.

El Freako

LIFT OR DIE

Pickle

Team Winklaar

Tonka

Mecca V.I.P.

tim290280

Mecca V.I.P.

Tonka

Mecca V.I.P.

philosopher

Mecca V.I.P.

El Freako

LIFT OR DIE

Tonka

Mecca V.I.P.

JS316

Mecca V.I.P.

MuscleMecca Crew

Mecca Staff

El Freako

LIFT OR DIE

tim290280

Mecca V.I.P.

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