5X5 Exercise Replacement

[Musclehead24]

I want to try the 5X5 program and I was wondering, can I replace the barbell bench press with dumbells and the military press with dumbell shoulder press? The reason I want to use dumbells is because I dont have a spotter. Is this okay or will I not benefit as much from the program using dumbells?

[Kane]

I would stick with the barbells. You can handle a heavier weight with a barbell than you can with a dumbbell. Heavier weight equals more stimulii equals more potential for growth.

If you have a squat rack and a bench you can make a spot for bench, and you can (and I would recommend you do) use standing military press over the seated.

For bench, grab a bench and put it in the rack. Lower the rails on the sides of the rack so they are chest level. Rack the bar on the squat rack and then hop on the bench. If you run into trouble the bar will just hit the rails.

For Military, its easy, you can either set the rails really high and then you can just drop the bar if you get into trouble. Or if you're running into trouble before you get to a lockout, just lower the bar onto your shoulders and re-rack it. You shouldn't need a spot for this one. If you can't get away with doing standing military, you can use the rails on the squat rack and a chair or bench in the squat rack, similar to the way I described for bench.

This might piss people off if they're waiting to do squats or some shit, so be warned

If you don't have a squat rack, or one with the rails on the sides....the disregard everything I've said

[markdk86]

Originally Posted by Kane

I would stick with the barbells. You can handle a heavier weight with a barbell than you can with a dumbbell. Heavier weight equals more stimulii equals more potential for growth.

If you have a squat rack and a bench you can make a spot for bench, and you can (and I would recommend you do) use standing military press over the seated.

For bench, grab a bench and put it in the rack. Lower the rails on the sides of the rack so they are chest level. Rack the bar on the squat rack and then hop on the bench. If you run into trouble the bar will just hit the rails.

For Military, its easy, you can either set the rails really high and then you can just drop the bar if you get into trouble. Or if you're running into trouble before you get to a lockout, just lower the bar onto your shoulders and re-rack it. You shouldn't need a spot for this one. If you can't get away with doing standing military, you can use the rails on the squat rack and a chair or bench in the squat rack, similar to the way I described for bench.

This might piss people off if they're waiting to do squats or some shit, so be warned

If you don't have a squat rack, or one with the rails on the sides....the disregard everything I've said

I never needed a spotter for bench doing this. I always ask someone but never end up needing assistance.

I do the above for Military Press though.

[Darkhorse]

Anything's possible. You could use dumbbells for everything if you wanted. The problem is that you have to continuously pick them off the floor for 5 sets. As long as you're not in the triple digits, then you'll be good to go.

[Musclehead24]

I decided to keep the basic lifts in there, but I have another question. What is the rest period in between sets and in between exercises? My goal is hypertrophy.

[markdk86]

If you're goal is hypertrophy pick another program.

[_Wolf_]

why?^^^

[Jazon]

I HAVE BEEN N THE 5X5 ROUTINE NOW FOR 2 MONTHS NOW,STILL TO THIS DAY I HAVE NOT HAD A NEED FOR A SPOTTERS HELP AND INCREASING MY 5RM EVERY WEEK

Jay

"Think big yull be Big!

[Kane]

^^ doesn't mean HE won't need one. I need a spotter for my heavy sets just for peace of mind, so that if I get fucked during a rep I know someone's got me covered. Otherwise I wouldn't load the bar up as much just to be safe.

[Eric3237]

Originally Posted by 0311

Anything's possible. You could use dumbbells for everything if you wanted. The problem is that you have to continuously pick them off the floor for 5 sets. As long as you're not in the triple digits, then you'll be good to go.

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