My Thoughts on 5x5

5x5 = GAINZ!

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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[scoutisabelle]

1x1 is best. One rep max. In and out of the gym in 30 seconds. Makes you huuuuge.

[jamesgoodwin]

7 x 7 with 77 second rests snd total workout time of 77 minutes.

[hEcinen]

had to read the comments to realize that he isn't wearing a beany, it's his hair.

[chrisvelez]

100 percent agree. Keep coming back to 5 x 5 with almost unbelievable results. Hit most of my PR’s with this program.

[jeanpauljeanpaul]

Great insight. I’m getting back into lifting after 15 months off after suffering a brain injury and this checks all the boxes. Sadly I’ll be starting with an empty bar, but I’ll appreciate the journey.

[clownpocket]

Does anybody actually read Reg Park’s 5x5 method?
It actually a warmup set of 5 at about 80% of the work set, a warmup set of 5 at about 90%, and 3 work sets of 5 reps.

[hayanradwan]

5x5 wieghted pull ups are working wonders for me until now!

[freehatespeech]

I'm training weighted chins until I can add my own bodyweight, so that I can do a one armed chin.
I do 5*5 with 0RIR every set (down sets). If I can get 6 reps on the first heaviest set, I add weight next session so that I am back to only being able to do 5.
My progress is good.
This combination of volume and intensity is just right for me and lets me recover quickly, allowing for high frequency

[chrissheehan]

Elliot’s Advanced 5x5 set me in the right gear for lifting. Thought me the basics and how to track workouts week to week. I highly recommend all of E Hulse’s programs!

[bendodd]

I modified 5 x 5 to 4 x 6 with the same concepts and only increase the weight if i can hit 8 reps on the final set.
This ensures your not increasing the weight too fast before your body can adapt and give a bit of extra volume for size.
Its less likely to stall and have to regress this way

[HarpreetSingh-ttio]

Cant wait to see the full beard and hair

[matthewmohawk]

0:23 “perfect balance” as al things should be!

[davidcgrbigcigar]

5x5 gives you best of both worlds, combine that with 3x week full body and anyone will make rapid progress.... once this is done consistently over a few years then feel free to chop change and adjust if you must ....

[shelteredfriend]

75 years old currently using 5x5 for the compound lifts. Do 3x10 for accessory work. Will alternate with 531 depending on my goals.

[tpap]

Great commentary. You are one of the few people that truly understand that five sets of 5, and I don't give a s*** who you are going to quote for all the experts out there like poliquin etcetera. 5x5 does not mean take a load that you can do for 5 or 6 and then try to get five sets of 5 which means you're not going to get 5x5 probably ever if you're intermediate or beyond. 5 * 5 really works the way it's supposed to for all levels when you pick a weight you can do 8 to 10 and do five sets of 5. Rest as long as you need and get all 5 on each set. At the end of your last set when you first start you should be able to do three or four more sets of 5. When you start off like this it puts you in a state of gain. The next week add 5 pounds and the week after that add 5. The week after that subtract 5 then add five then add 5, third week subtract 5 and keep on going like this and I promise you that if you pick the right weight to start an intermediate and even an advanced athlete can get out of a rut throwing easy 20 to 30 pounds on his bench in a few months. when I say advanced I mean someone who has been lifting for 5 plus years and has hit a plateau and not somebody who's a world-class powerlifter and in a weight class and has already bench pressed a world record. a guy who weighs 180 lbs has been lifting for 5 years and is stuck at 315, . Is one of the most likely guys. He always pyramids up to 295 and gets it for maybe a double. every now and again he gets it for a triple other days he can't even do it. I know I shouldn't be considering this individual advanced because emotionally he's a total beginner. But there are plenty of guys who've been lifting for years and who know better but still do this. What he sho do is throw on 225, yes I said to 225 and do five sets of 5 with a pause with perfect clean form meaning lowered under control, pause at the chest for a 2 count and slam it up as hard as possible. Repeat for five sets of 5 with that exact form with no rep slow down on any set. Rest for 3 to 5 days and do it again with 5 more pounds. When you get to 235 or 240 drop it back 5 lb and start fresh. Within a month make two jumps of five and 1 back off of 5 and start over. A true 315 pound bench presser, assuming he's eating right and resting will get 365 in a year no problem if they keep working on their explosive technique and never go to failure or have any grinding slow reps. This is how successful lifters who last a long time train and I'm not saying they use 5x5 as some magic formula but they don't miss reps on the competition lifts ever except in a competition. I know there are plenty of famous internet personalities who train their asses off and on the same movement and add weight every single time and miss a lot but then somehow do a grinding single with a pr occasionally. please make a mental note that none of these guys are even in the conversation of world class lifters. If you watch most competitive powerlifters train, the only time you see them going to failure is when they're maxing out on a special exercise in a conjugate periodization scheme. the other time they fail is when they are doing bodybuilding specific movements and working for Max reps. You can fail at rotated lifts that are really heavy occasionally and you can fail more frequently at bodybuilding isolation movements with lighter weight. Why? Because it has zero effect on your nervous system unless you train the same movement pattern repeatedly to the point where you tap into your recovery reserves. That's why every single barbell compound movement with a full range of motion should be executed with piston like precision and power. Use progressive overload to coax strength gains. When you try to get better each week while going to absolute ball busting failure, you are basically making the mistake of not understanding that peaking only occurs occasionally which is why you don't put yourself in a position where you have to prove whether or not you are at your peak. Don't under train in terms of the workload you are doing but always slightly under train in terms of creating maximum fatigue. When you keep the reps explosive and execute them with precision and take two steps forward and one step back over the course of a few years you'll have increased your strength dramatically without noticing these big increases in a couple of weeks only to realize at the end of the year that you broke even or made a 5 lb gain. If you start with the right weight and instead of rushing to a peak by adding weight continually, two steps forward and one step back assuming you start in the right place and the jumps are small enough will allow you to map out your workouts in advance and see the potential for progress knowing that you will hit those numbers. A 315 bencher who does 5x5 with 225 and takes two steps forward and one step back every 5 days should have no problem hitting five by five with 285 to 295 in 1 year. Just have to use a little self control and every month or two maybe push the last set for a couple extra reps. Perhaps plan to hit a Max triple four to five times during the year that you already have planned for in advance so you know you'll get it. If you can't bench press at least 365 by the end of the year something is seriously wrong unless 315 is a weight that you managed to lift after 25 years of intelligent training. in that case you are possibly the weakest person on planet Earth who doesn't have a disability. the truth, however, and we all know it to be the truth is that you have been training like a moron letting your ego lead you around for your entire weight lifting career which is why your top end strength is so lackluster. I challenge anybody to try what I suggested. Most of you who think you know better or who actually do know it works won't do it because it is not fun and it is almost boringly predictable yet it is the key for strength gains over time.

[dakotagower]

5x5 is just a set and rep scheme. It doesn’t encompass an intensity or volume, even frequency at which you’re imposing this scheme. So I mean whatever...yes you’ll make progress on 5x5 if other variables are also set as such for you to do so. But at that point, we’re not even talking about 5x5, we’re considering the training plan as a whole which is what’s going to actually matter.

[giannismpthy]

Squat - deadlift - barbell row - bench press - over head press - chin up 5x5 3 times a week all you need

[fakof]

Some serial killer vibes from the hair

[vikoccult]

5x5 is great and has even more volume as a 3x8 while being able to move much higher Intensity as with a 3x8. So Intensity and Volume ist great. Only downside is the long rest time and 5 Sets will take a lot of time.

[ayylmaoy]

5x5 works well for you cause you’re 5”5