5 X 5 quetions

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leckbass

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I've been reading a lot about the 5 X 5 strength training program. My question is can i use the concept in different exercises? I ask because i have hurt myself doing squats and deadlifts. The pain was excruciating and I’m scared of doing them again.

Could I use 5 X 5 to increase my strength in t-bar rows or leg press or chin ups? What do you think?
 
You can do 5x5 with any thing but then it wouldnt be rippetoe's starting strength program. The squat and the deadlift are the backbone of that program. How did you hurt yourself? bad form, too much weight?? If you are better now I would just start with really low weight and look up videos on Youtube to check your form. Nothing is going to build mass like the squat and deadlift. If you arent going to use them though I would still concentrate on compound lifts like military press, pullups, rows, bench, dips ect. And in regard to the leg press. You can use it but it wont work as good. When you squat your entire body is under the bar and you are using free weights. With the leg press the weight is in tracks and the stess is only on your legs not your entire body. The advantage of the squat over the leg press is that it is a natural movement (getting out of a chair) so your body responds better. The leg press is completely un-natural. You can use the leg press but your results will not be nearly as good.
 
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The 5x5 training method really can be applied to any exercise and its a great way to add strength. I would also suggest trying wave training for boosting strength. This style of training is VERY effective, just be careful not to go too heavy so you dont bring back any of your previous injuries or cause new ones.
 
If 5x5 ain't broke don't fix it. If technique/form are issues there are plenty of instructions/videos (including Riptoe showing a girl how to DL on youtube). However nitpicking some iso's and then calling them 5X5 is wrong. Call it something else not 5X5. If you take the bodywork of a mini and put it on a ferrari, is that a ferrari or a mini? :violent:
 
I know good form and bad form. I also know how awesome the squat and deadlift are. Those were my two core movements in my first 1.5 years of lifting. When i got hurt i was out of the gym for 2 months, i'm not back 100%with my lower back yet, i can still feel some pain when doing bent over rows.

i can start deadlifts and squats again with light weight, but i would be able to do way more than 5 reps, so i am curious if it would still be effective as doing a true 5 X 5 with a leg press.

What i am asking is if the theory of 5 sets of 5 max reps is good for building strength in other compound movements like bench preess or chin ups? Nobody is talking concentration curls or flys here tribal.

Thank you for all your help
 
Get rehabilitated properly and see a physio/specialist in sports injuries. When you are able to do 5X5 properly it consists of

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The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.

Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.


Workout A
5x5 Squat
5x5 Bench Press
1x5 Deadlift
3XF Dips 

Workout B
5x5 Squat
5x5 Standing military press
5x5 Pendlay or Bent Rows (or power cleans)
3XF Chin-ups

Dips and chinups are 3XF then do weighted dips/weighted chinups.
Hope this helps.
 
5x5 is a tried and tested program by respected strength coaches that has worked for countless worldwide and will continue to do so. The problem with some of these random driveby articles is that they neither address the aims or objectives of the OP nor are they in the spirit of 5X5. At the risk of repeating myself, if you want to do something else .... do it, if you want 5X5 then do 5X5.
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If your back is hurt, try doing lunges, bulgarian squats, pistol squats, single leg RDLs, etc. One legged stuff means you can work your legs hard without putting a lot of weight on your back. It's what I'm doing, and it's working great!
 
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