bill star's 5x5 - Bodybuilding Discussion on Bodybuilding.net Training Forum

1986 · 05-23-2007, 12:12 PM

i am planning on starting bill star's 5x5 next week and i was wondering what was recommended for the low volume biceps and triceps work at the end of the workouts. i also wanted to know about the friday squats. should i work up to the weight that i did on monday or should i work up to a weight 5-10lbs heavier than what i did on monday? thanks for any help.

TALO · 05-23-2007, 01:06 PM

Work up to a weight 5-10lbs heavier than Monday, but only do it for a 3RM, then on the next Monday you will use that Friday weight and do it for a 5RM....

As for biceps and tricep work. I use barbell curls, dumbbell curls, concentration curls (pick one) & Pushdowns, extensions, skull crushers...etc...

1986 · 05-24-2007, 01:28 PM

why should i only do a 3RM on friday? the sticky says to work up to a 5RM. also, would something like 4x8-10 of barbell curls and skull crushers be good for the low volume biceps and triceps work?

Eric3237 · 05-24-2007, 01:35 PM

Theres more than one "bill starr" 5x5. You have to clarify. But I take it your talking the advanced "DFT" 5x5, i.e. the first program listed in the sticky, so you would be working up with ramped sets to a 5 rep set that was heavier than the Monday sets across.

I would expect something at least 20 pounds heavier for that depending on what the ramp up sets are and how close they are together. It is possible, I would expect to see up to 30 pounds difference there. I just took a look at 0311's old journal and his first week was a 30 pound difference so I'm probably right about that but it's hard to predict the difference between sets accross and ramped sets for anyone individual especially considering that the work up sets effect your final 1x5.

Quote:

So 5x5 is 5 sets of 5 reps with working set weight (warm up to the target weight for the week and proceed through 5x5 with that weight). Where 1x5 is present you are pyramiding the weights upward each set to a target set weight for a single set of 5 (it's still 5x5 but each set gets heavier and your target set is the top set of 5).

It will be best to start conservatively...lighter rather than heavier and the Monday and Friday are two different progressions. They have two different target weights and are not to be thought of as tied togther in any way.

05-23-2007, 12:12 PM	#1 (permalink)
1986 Rank: New Member Experience: 3-5 Years Join Date: Feb 2007 Posts: 37 Country: Gender:	bill star's 5x5 i am planning on starting bill star's 5x5 next week and i was wondering what was recommended for the low volume biceps and triceps work at the end of the workouts. i also wanted to know about the friday squats. should i work up to the weight that i did on monday or should i work up to a weight 5-10lbs heavier than what i did on monday? thanks for any help.

05-23-2007, 01:06 PM	#2 (permalink)
TALO Rank: Lightweight Experience: 10+ Years Join Date: Sep 2006 Posts: 1,777 Country: Gender:	Work up to a weight 5-10lbs heavier than Monday, but only do it for a 3RM, then on the next Monday you will use that Friday weight and do it for a 5RM.... As for biceps and tricep work. I use barbell curls, dumbbell curls, concentration curls (pick one) & Pushdowns, extensions, skull crushers...etc...
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

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05-24-2007, 01:28 PM	#3 (permalink)
1986 Rank: New Member Experience: 3-5 Years Join Date: Feb 2007 Posts: 37 Country: Gender:	why should i only do a 3RM on friday? the sticky says to work up to a 5RM. also, would something like 4x8-10 of barbell curls and skull crushers be good for the low volume biceps and triceps work?

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