5X5 Exercise Replacement

[markdk86]

Read the 5x5 Bill Starr program and then you'll undertand why it isn't for hypertrophy. Its for strength and mass. If your initial goal is hypertrophy you are better suited using something within a 6-8(or even soemtimes 10) rep range. Do research on hypertrophy and you will see why 5x5 isn't ideal.

[Musclehead24]

Originally Posted by markdk86

Read the 5x5 Bill Starr program and then you'll undertand why it isn't for hypertrophy. Its for strength and mass. If your initial goal is hypertrophy you are better suited using something within a 6-8(or even soemtimes 10) rep range. Do research on hypertrophy and you will see why 5x5 isn't ideal.

You just said its for mass. What is mass of not hypertrophy? Hypertrophy is muscle growth correct? So putting on mass would be putting on muscle.

PS. Can someone answer my question about the rest period?

[Kane]

Originally Posted by Eric3237

Any tips on how to put the damn things down without either dropping them, doing a situp or hurting your shoulder?

Let's not get carried away now

[Kane]

Originally Posted by Musclehead24

You just said its for mass. What is mass of not hypertrophy? Hypertrophy is muscle growth correct? So putting on mass would be putting on muscle.

PS. Can someone answer my question about the rest period?

Hypertrophy and mass are the same thing.

I use a rest period anywhere between 60-120seconds depending on the set, reps, and how I'm feeling. If I'm feeling gased after 60 I'll go for 90 and see how I feel. If I'm going for a 1x5 I'll do 60 for the sets leading up to it and 120 before the 1x5 set...No real right or wrong time period IMO, just don't shoot the shit with someone for 10 minutes between sets , keep it to under 2min if you can

[markdk86]

Mass is hypertrophy. What I failed to say was 5x5 Bill Starr is strength first, mass second. I think is hypertrophy is your 1st goal there ARE better programs. I never said you can't use it.

Rest periods: I did 2-5 minutes depending on how taxing the effort. True hypertrophy routines use less than 2 minutes by some suggested rule of thumb :-/. This is again, why I said look for another program. Bill Starr is a Linear Progression geared toward strength, meaning larger rest periods and less hypertrophy than some pther programs. Can you do it, yes ? I just don't recommend fucking with the 5x5 program. It's damn good as it is.

So in sum, 5x5 = both strength + hypertrophy, but if hypertrophy is #1, there are better programs.

For all I know maybe you just mean an extremly basic 5x5, but whenever I come across 5x5 it is Bill Starrs intermediate or advanced model.

[EricT]

http://www.bodybuilding.net/training-forum/hypertrophy-and-strength-not-so-different-2972.html

I've put more mass on using 5x5's than any other programs, including "hypertrophy specific" training. But, the idea of a "pure" hypertrophy program is largely an invention. Very few people can get significantly bigger naturally without getting significantly stonger. Madcow mentioned the "130 lbs freaks of nature champion powerlifter" and the point is that PROBABLY that is not you, me, or the guy standing next to you.

The idea of a pure hypertrophy program is largely an invention.

On the rest period do what you need. It tends to even out in the wash. If you are going for a top set of 5 I would actually advise giving it at least 3 minutes or more up to 5 but if you don't need it then whatever. In the end if you put 20 to 30 pounds on your 5RM you'll be bigger and stronger and it won't matter how you got there.

[markdk86]

All this shit about 5x5 and we never mentioned diet. We all deserve to die...

[Darkhorse]

Typically, a lot of people fall into believing that "strength" is 5 reps and lower, and "hypertrophy" must be 8-12 reps. Bullshit.

If anything, this program is built around full body workouts, frequency, heavy poundages, and squatting being the most prevelant feature. There's no way I could say it's a strength first program without washing my mouth out with soap! If I was to label the program, I'd say it's one of the few mass programs that substantially increases your STRENGTH in the process as the weeks go on....

To put it bluntly to end this debate:

275 lbs for 5 x 5 = 6,875 work output

200 lbs for 3 x 10 = 6,000 work output

[EricT]

^^^^Hmmm...I guess that all explains why they used this stuff for football players

[Musclehead24]

I agree that with strength will come size. I now have all the information I need to start this program. I can' wait to make some great size and strength gains!