Mark Rippetoe's 5x5

[_Wolf_]

hi everybody...

i stumbled acorss this on bb.com:

This routine is Mark Rippetoe’s variation of Bill Starr’s 5x5.

Muscle gains of 30-40lb in six months are possible for a well fed lifter as well as massive strength gains in the major lifts.

The Routine:-

Workout A

3x5 Squat
3x5 Bench Press
3x5 Deadlift / Power Clean 5x3, alternate every workout ''A''

Workout B

3x5 Squat
3x5 Incline Bench Press / Military Press, alternate every workout “B”
3x5 Chin-ups / Lat Pull Downs, alternate every workout “B”
3x8 Weighted Hyperextensions / Good Mornings

How to Warm-up?

Warm up using several sets before doing the 3 work sets. If you're using 175, for example, it would look like this:

Warm up sets

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

Work sets

3x5x175

What is the frequency of training?

You alternate workout A and B, 3 non-consecutive days per week. So you might do:

Week 1
M – Workout A
W – Workout B
F – Workout A Week 2
M – Workout B
W – Workout A
F – Workout B

What about load progression?

Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. You will probably be able to increase the weights by 5-10 kgs each time in the Squat and Deadlift, and about 5 kgs in the other three lifts.

Is it possible to add direct arm-work into the program?

It's fine to add some assistance work such as Abdominals, Hyperextensions, or maybe some direct Biceps and Triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.

It is more advisable however to add exercises such as Chin-ups (with varied grips) and Parallel Bar Dips for better arm growth. Your arms may not be very strong by doing this, but they will definitely become big.

What about nutrition?

Eat a whole lot of food.

The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day."

have any of you guys done this routine..? what was it like... and NO 0311: i AM not going to shift to this.. not now atleast ;)

[_Wolf_]

hi..... i have a question regarding this routine...

if someone was to do this for 6 months at a stretch.. would it be too taxing on the cns...?

because, 5x5 required u to do deloading, etc... but nothing to that effect has been mentioned here...

so is it ok or not...?

[Darkhorse]

Originally Posted by anuj247

hi..... i have a question regarding this routine...

if someone was to do this for 6 months at a stretch.. would it be too taxing on the cns...?

because, 5x5 required u to do deloading, etc... but nothing to that effect has been mentioned here...

so is it ok or not...?

This is a very mild version of the 5x5. The dual factor models have much more volume and are more aggressive..Ramping up to set new PR's within 3-4 weeks. Eventually, with any program, a week off or some other sort of deload protocol becomes necessary. I'd recommend you look into the DFT sticky at the single factor 5x5 model. It's a lot more intricate than this one, and IMO would be more effective at ramping you up to new PR's.

This one would be ideal for any beginner, hands down.

If I were to classify the different programs:

Beginner: Mark Rippetoe's one above
Intermediate: Single factor 5x5 as per the sticky. (page 5 or 6)
Advanced: AM's 5x5, John Smith's one, Madcow2's template..Found in sticky (pg. 1-2)

[_Wolf_]

^^^thanks sir ^^^

[_Wolf_]

i'd also like to add that i am doing this routine right now, and if u want u can check it out by pasting the link in my signature into your browser...

the reason why i'm posting is ebcause there are a lot of poeple who i have noticed who have been viewing this thread of late...

so, if anybody chooses, feel free to see how i execute this routine in my journal...

[_Wolf_]

in addition to that here is an interestign write-up on his routine...

http://forum.bodybuilding.com/showthread.php?t=712752