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Advanced 5X5 by Elliott Hulse
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Advanced 5X5 by Elliott Hulse
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Description
NOTICE
The information presented is not intended for the treatment or prevention of disease, noris it a substitute for medical treatment, nor as an alternative to medical advice.This publication is presented for information purposes, to increase the public knowledgeshould not be adopted without a consultation with your health professional.Use of the information provided is at the sole choice and risk of the reader. You mustget your physician’s approval before beginning this or any other exercise or nutritionprogram. This information is not a prescription. Consult your doctor, nutritionist ordietician for further information
Back in the winter of 1993 I had just completed my rst year of high school football, Iwas an undersized freshman noseguard with lots of athletic potential but a lot of work
still to do.
The football season was great and as it came to an end I was preparing for mysophomore year. Unlike the other freshman football players with sights set onbecoming starters for the junior varsity football team as sophomores, I was set on joining the varsity football team alongside the juniors and seniors.I knew it was a long shot for a sophomore to be asked to join the varsity football team,but I was willing to do whatever it took to move up the ranks. I knew I had what it tookto play football with the big boys, all I needed to do was gain some extra size andstrength.In my mind it was already done, I saw myself as an equal to the athletes that were twoor three years older than me, many of them outweighing me by 100 pounds or more.That winter my uncle began training bodybuilders and tness athletes at old rundowngym in Jersey City. While training people for money he was also preparing himself forhis rst bodybuilding show.On the weekends my superstrong, bodybuilding uncle would visit his sister, my mom,at our house on Long Island. He would drive almost 2 hours in order to train me andmy younger brother in my parent’s basement. At rst all we had were a few sand lleddumbbells and those old school spring-loaded chest expanders.
For the rst few months my uncle trained us using very littleequipment following a mostly bodyweight training routine.Quickly he realized that his young nephews needed to liftsome serious weight to take advantage of their adolescentgrowth spurts and set them on a path towards athletic
success.
Although we didn’t really have the money to spare, my
father saved up a few hundred dollars and invested in a
barbell, power rack, and around 400 pounds of Olympictraining plates. With our home gym set my uncle began toteach me and my brother how to lift for increased size andstrength. He also designed a very detailed meal plan for us to follow that allowed me togain almost 30 pounds in less than six months.We got bigger, stronger and more explosive following my uncle’s training routine.The program we followed consisted of squats, deadlifts, bench presses, overheadpresses, bent over rows, chin-ups and power cleans. Every workout consisted of vesets of ve repetitions of each exercise. My brother and I would follow this full body 5 x5 workout on Tuesdays and Thursdays, on Saturdays my uncle would come over andtrain with us. He would then make any adjustments to the program or our meal plansthat he saw t.By the time spring football training was over the varsity football coaches decided I wasgoing to make a perfect t as a undersized defensive lineman for the varsity footballteam. Although I was not a starter on the varsity football team, I reached my goal and I
have my uncle to thank for that.
The History of 5×5
No one is really sure who “invented” the 5×5 program. Although it is possible thatthe weightlifters and strongmen of the early 20
th
century used it, because these guysexperimented with just about everything.In 1960 Reg Park, champion bodybuilder, writer, and mentor to a young ArnoldSchwarzenegger, published Strength and Bulk Training for Weightlifters andBodybuilders. In this book, he laid out a method for building strength and size withve sets of ve reps using heavy weights and compound exercises.
Why 5×5?
One of the reasons why 5×5 is such a useful training program is that it can be usedfor a wide variety of strength goals and experience levels. Bodybuilders, powerlifters,football players, new trainees, and athletes in just about every sport have used 5×5 togain strength, mass, and athleticism.By tweaking the program to serve various goals and implementing it intelligently,anyone can use 5×5 to access new levels of strength and build dense, functional
muscle.
5×5 for strength:
5×5 is a great protocol for building a rock-solid foundation of neuromuscular strength.The loads used are heavy enough to stimulate the central nervous system, while thevolume is high enough to cause a hypertrophy response.
5×5 for muscle:
5×5 is a solid program if hypertrophy is your goal. It is not uncommon for users to add20-40 lbs of muscle in their rst year of using 5×5. What makes it so effective is thatthis rep range stimulates two kinds of hypertrophy: myobrilar and sarcoplasmic.Myobrilar hypertrophy is an increase in the size and density of the actual musclebers, and is associated with the hard, dense muscle seen on Olympic lifters, leanpowerlifters, and gymnasts.
Advanced 5×5
13
5×5 for beginners:
This is one of the most common uses of the 5×5 program. People who are newto weight training (have been training for less than two years) get a lot of benets from
5×5.
In the beginning, weight training is all about learning movements or teaching thenervous system to execute new patterns powerfully and efciently. The reason thatmany coaches (including myself) use 5×5 for beginners is that they need to practicemovements like squats and presses enough to hone their technique. This is betterdone with the higher volume of 5×5 than something like 3×3.
5×5 for advanced lifters:
Over time 5×5 may stop being as effective once a certain level of strength hasbeen reached. This is because training stress is relative. Someone with a 600lb deadliftis placing way more stress on their body than someone who only pulls 225.When a strong lifter is using loads close enough to their 1 rep max to elicit a strengthresponse, consistently using the high volume of 5×5 program can be a recipe forovertraining and injury.
5×5 for athletes:
Because 5×5 can be used for any of the above goals, and because many athletest into one or more of these categories, 5×5 can be a very effective tool to increaseperformance. Athletes who are new to weight training will benet because they willbecome stronger and more skilled in functional movement patterns (squats, deadlifts,lunges, presses, etc). These movements will have a lot of carryover into their sport.Athletes such as football players and ghters looking to add size or move up a weightclass while getting stronger will nd that 5×5 allows them to do this while allowingenough recovery for them to excel in their sport.
5×5 for athletes:
Because 5×5 can be used for any of the above goals, and because many athletest into one or more of these categories, 5×5 can be a very effective tool to increaseperformance. Athletes who are new to weight training will benet because they willbecome stronger and more skilled in functional movement patterns (squats, deadlifts,lunges, presses, etc). These movements will have a lot of carryover into their sport.Athletes such as football players and ghters looking to add size or move up a weightclass while getting stronger will nd that 5×5 allows them to do this while allowingenough recovery for them to excel in their sport.
How to use this program:
-Begin the program with an empty barbell or just body weight for movements like dipsand chin-ups. This is all you will do for the rst week.-Each workout, add 5 lbs to the bar or dip belt (add 10 lbs for deadlifts).-Use this program for as long as you are still experiencing strength gains and notovertraining.-Perform 2-3 warm-up sets for each exercise before beginning your rst working set,using progressively heavier weight.-Rest as long as you feel is necessary between sets. 1-3 minutes usually does it.-When you reach the point where you cannot use more weight for 5 sets of 5 on agiven exercise, stay at that same working weight. If you cannot increase the weight formore than three consecutive workouts, take 10% off the bar and work back up, 5 lbs ata time. This is called “stalling”, and is a normal part of progress with 5×5.-When you start to stall on a regular basis, it is time to move on to the intermediateprogram.
Exercises:
Squat
Bench Press
Weighted Chin-ups
Overhead Press
Deadlift
Weighted Dips
Barbell Rows
5×5 Intermediate program
The intermediate stage of your strength evolution represents an especially trickytime. Gains start to stall, and you can’t just go in and do 5×5 for all of the lifts anymore.At this point you are strong enough that too much volume and intensity has the
potential to wreck you.
During this time strategy, loading protocols, and cycling volume and intensity becomeimportant. Once you get past the beginner stage, working smart goes from being
important to essential.
With a couple of exceptions, the exercises in this program are the same as thosein the beginner program. Squats, Deadlifts, Presses, Chins and Dips are still thebest exercises around for building strength and muscle. The exercises don’t need tochange, but the parameters do.This program is designed to take the base level of strength you’ve already built and
take it to the next level.
Because of a good foundation of strength and good form in the main lifts, you nowstand to gain more from working with higher intensity and lower volume. By the timeyou start this program, you should already be condent in your ability to move weight
with solid form.
You also have a clear picture of how much you can handle right now and won’t run intothe common beginner problem of attempting more weight than you should, or grindingit out with terrible form. At this stage sets in the 1-5 rep range become a valuable tool.This program is built around a concept called “ramping”
ow to follow this program:
Test your 5 rep max on all of the lifts in this program over the course of a week or workfrom the weights you worked up to in the beginner program.All sets are “ramped sets.” Meaning you will work up to a set of the indicated amount ofreps. For example, “1×5” on your Monday squats does not mean just one set of 5 reps,it means sets of 5 from your starting weight repeated until you reach your current or anew 5 rep max. Stop increasing the weight when it is too heavy to complete ve reps.Your starting weight is half your 5 rep max in any given exercise.
Increases in the weight of each set should be between 10 and 15% of your 5 rep max.12.5% is a good average.
Fitness
More information about Fitness:
Regular exercise and physical activity promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall health.
Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers.
Moderate aerobics exercises 3 times a week for 30 minutes can reduce cancer risk Cancer-based exercises provide relief to the patient during
cancer treatment There are many benefits to exercising. But it’s even more beneficial for cancer patients. This has been proven in research published in the medical journal ‘Cancer Journal for Clinicians’.
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