What would the result of a 5x5 split with bodybuilding exercises look like?
Anyone tried yet?
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Is the problem with 5x5 the lack of volume or the exercise selection?
What would the result of a 5x5 split with bodybuilding exercises look like?
Anyone tried yet?
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Ape Out Shirt $21.68 |
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Nobody has ever tried this
But why?
I guess nobody thought of it before.
too much volume
static rep ranges suck. starting training with 5 sets sucks, start with 3 and work yourself up. 5 reps wouldn't be enough volume with only 3 sets then. also complete lack of isolation work is bad. bench will not build your triceps, pullups will not build your biceps, ohp won't get you best results for side delts, compounds will not build your core, theres nothing in there for calves, etc. And if you actually do 5x5, with the 5 minutes rest it often comes with, you will take forever to finish, just with 3 exercises a day, so it gets hard to add isolation in
and yet in practice none of that bears out
>t. first year lifter
It would just be more fatigue, less growth, and more strength gains.
5x5 is a power building style workout, which uses heavy weights to drive strength gains, while still having decent volume for hypertrophy.
That sounds like a great way to start building strength OP. Excellent post.
>5x5
>lack of volume
But it's only 5 reps, you ain't getting anywhere with that
This is pretty much all I do—2 or 3 movements per workout in home gym focusing on barbell lifts.
Squat
OHP
DL
Rows
Pull ups + curls
Flat bench
Incline bench
Ring dips
All compounds I push for 5x5 and once I can do it I increase the weight until I can do 5x5 again.
I’m 6’4 coming from skelly mode at 165 lbs around 8 months ago. With this routine and eating a bunch I’m at 210 lbs 1/2/2.75/2.5. My diddly has always been trash but I’m happy with my progress so far. I’d recommend it for a noobie.
Excellent for a beginner. After 6-8 months switch it up. If you care about hypertrophy do 3x8-10. If you care about strength do 6x2 aka heavy doubles.
ITT: Bots or nobody reads OP
What would happend if you did 5x5 rep range, BUT with a bro split and isolations instead of compound powershittery?
Why am I asking this? Because I wonder if the reason for 5x5ers looking like 10 lbs of shit in a 5 lbs bag is a result of their rep range or a result of their exercise selection. If you did 5x5 flyes, skull crushers, curls and rows, would you look better than with 5x5 bench for example.
>Because I wonder if the reason for 5x5ers looking like 10 lbs of shit in a 5 lbs bag is a result of their rep range or a result of their exercise selection
Its because of diet. If you knew anything about progressing in strength lifts, you would understand strength requires you to go on caloric surplus to keep increasing at linear rates up until intermediate stages. If you did 5x5 on all 6 lifts in OP's picture while maintaining caloric intake or going on a deficit, you will still see hypertrophy gains but slower progress on strength gains
>Because I wonder if the reason for 5x5ers looking like 10 lbs of shit in a 5 lbs bag is a result of their rep range or a result of their exercise selection
Rep range you low IQ fricking moron. Lurk more.
These exercises have been used since the dawn of time for bodybuilders. From the oldies to the golden era, they all likely incorporated these in some way.
Then you get my upper/lower split?
>If you did 5x5 flyes, skull crushers, curls and rows, would you look better than with 5x5 bench for example
Utter moronation. You do the bench 5x5 or whatever, you don't ditch it, then you go do arms and delts.
Here's my upper days:
Bench press
>le powershitter strength progressions and rep ranges oh no I will magically become fat from choosing an arbitrary rep range and not diet
(Pullups 8-12 x 3-4
OHP 8-10 x 3-4)
(Barbell rows 8-10 x 3-4
Pushups x 3-4)
(Lateral raises 10-15 x 3-5
Barbell curl 8-12 x 3-5
Skullcrushers 8-12 x 3-5)
Parentheses are antagonistic supersets to save time. Just lift lmao
Who asked?
People who respond with this are underage discord dweebs. This is feminine b***h tier manipulative language.
Nobody needs to ask a single thing. The implication of this is that you own a right on expression, it's an extremely narcissistic statement.
But what's even worse, I would happily come up to you irl, babble on about the fricking weather or something unprovoked, and you would smile and nod awkwardly and not say shit. Enjoy the unsolicited advice and babbling zoomie, you won't do shit :^)
>People who respond with this are underage discord dweebs. This is feminine b***h tier manipulative language.
>Nobody needs to ask a single thing. The implication of this is that you own a right on expression, it's an extremely narcissistic statement.
>But what's even worse, I would happily come up to you irl, babble on about the fricking weather or something unprovoked, and you would smile and nod awkwardly and not say shit. Enjoy the unsolicited advice and babbling zoomie, you won't do shit :^)
Sir, this is a Wendy's.
It's way too much volume. You will stall and end up looking like nothing. 5x5 is too much volume. Do 3x5 without the accessories for a few months then tell me how you feel about adding in a bunch of other shit on top. It will be the last thing you want.
My problem is rather that I can grind out 5 slow and shitty reps but usually not with the same explosiveness I need for that muscle building stimulus rather than mechanical tension alone. Obviously, that just means I should lower the weight so I can perform each rep with decent speed and explosiveness but then it also kind of defeats the purpose of keeping the res and overall volume so low.
>What would the result of a 5x5 split with bodybuilding exercises look like?
"Bodybuilding exercises" These are bodybuilding exercises you spastic. They are proven old school exercises that people used and STILL use. The difference is rep ranges and added accessories lifts.
Holy frick if you want to LOOK GOOD like a bodybuilder then do a fricking bodybuilder routine.
Push, pull, legs
Classic Body Building Split (Brosplit)
Read this.
https://www.setforset.com/blogs/news/3-day-workout-split
What are you afraid of? Why are you panicking?
The dips in this picture should be replaced by barbell rows. You already have a horizontal and vertical push, but only a vertical pull.
the problem is that people who would use a beginner routine do not like to workout so they try for the "best" or "fastest" way to get whatever their goal is, instead of treating it as a full lifestyle change to improve oneself. SS, SL and all variation around them are effective so long as you use them properly with an appropiate goal in mind
And most think that SS and SL will result in their appearance improving which it won't. They think strength = aesthetics.
They THINK they want strength when in reality they just want to look good,
strength is aesthetic, it just slowly earned.
>a full lifestyle change
>to be in decent shape
Do gymcels really?
because youre not going to failure as much as you can
if you do 5x5 sure you are going to failure on relatively heavy weight, but i guarantee you if you drop down to 70% of the 5x5 weight after you finish all 5 sets you cqn still rep out more.
the idea is the lower the weight the closer you can get to actual failure, you might have reached failure with a heavy weight but not a lighter one which will bring you to true failure which means your muscles are actually pushed to 100% exhaustion.
thats why dropsets and partials are so effective for bodybuilding and lighter weight in higher rep ranges is better for hypertrophy. however it wont train your cns to handle higher immediate stress so your strength isnt going to progress as fast this way
Lack of volume. If you did 10x10 of bench press twice a week with 75% of your 1RM, you would get bigger arms and chest. If you do 5x5, you'll be getting the bare strength gains with very little muscle or hypertrophy gains.
Same goes with deadlifts, squats, overhead press. If you did 200 reps a week, you'll be getting bigger and stronger than if you did 75.
People on here are moronic in saying compounds don't build muscle, you literally have to build muscle in order to lift the weight. They are trying to skip the muscle building phase by doing 5x5 out of laziness so that they can improve CNS only which is why people who do 5x5 or SL Look like DYELs.
If you did GTV, you would gain everything. You would improve on form and actually develop full ROM because you are using proper weight and building all the biological pillars to be able to lift that weight.
(P.S. Junk volume is a meme, people who say this are coping hard with not doing GVT for strength training. Explain to me how doing 100 reps of something isn't going to make you stronger but doing 25 is gonna somehow make you stronger and bigger.)
>GTV
GVT, German Volume Training*
You're not doing 10x10 with 75% stop larping.
You morons do understand that these programs only last 3 months right? You wont die just because you didnt do tricep kickbacks on your first 3 months.