5X5 Table of Contents

PART I: 5x5 Programs
Most everything in this section is concerned with the periodized/dual factor program, the single factor link is
very comprehensive and by nature it's a lot easier to setup and run this style program so there is a lot less
guesswork (that doesn't mean that it doesn't work as well or even better especially in the case of novice to
intermediate lifters - it's still a damn hard program and has produced fabulous results over many years). The
main issue is that single factor programs are essentially based on the assumption of linear progress over short
time periods. For more advanced lifters and athletes this simply isn't viable on a consistent basis and instead
periods of high and low workloads are used to drive and then allow for adaptation and progress.
Weight Selection/Time Between Sets/Exercise Substitution:
The long and short is Important/Take what you need/Don't mess with this especially the squats. Adding some
arm work once a week is fine. Subbing incline for standing military is fine. Adding core work and doing cardio
is fine. Do not sub in a machine variant unless you are injured or over 65.
After the 5x5 - What's Next:
What the takeaways are from the 5x5 that can and should be applied to any training methodology. How you
should view 'cookie cutter' programs and why your training will evolve gradually if you are progressing.
Planning Your Training Cycles:
Basic introduction to planning framework so that people begin to think further out than next week or even the
next 4-8 weeks.
PART II: Training Theory

*** Denotes essential reading topics ***
*** TRAINING PRIMER ***
If you are on this site or considering any of the above programs. You need to read this. Bottom line. It provides
a good overview on training for size vs. strength, efficiency in programming for adding muscle, overtraining,
fiber recruitment, different types of hypertrophy.
*** Training Theory:***
Pretty comprehensive piece from Angelface at Meso. People at all levels should read and understand this. It
touches on a lot of what's found below
http://forum.mesomorphosis.com/showthread.php?t=8500
*** Dual Factor Theory: ***
(The further one progresses the more critical it becomes to understand basic training concepts like this. If you
aren't familiar with this, it is absolutely essential. This is how top athletes in sport are trained the world over and
this includes adding LBM in addition to strength, speed, and power.) The first article is a really solid
explanation. The second link might help people to see how training is arranged on a more macro level.
*** Kelly Baggett's Article from Higher-Faster-Sports.com: http://www.higher-fastersports.com...ertraining.html ***
Meso Piece:: http://forum.mesomorphosis.com/show...=48&postcount=3
Good Books on Training, General Links, etc...
Good places to read about training and find information
*** Training Loads Explained: ***
This should provide some grounding on how intensity, frequency, and volume are set to manage training loads.
First, some definitions:
http://www.qwa.org/articles/tmethod.asp
More explanation and illustration to drive this home through calculations why the 5x5 with constant set weight
is used for the dual factor loading phase and why there are ramps/pyramid setups for the single factor version
(i.e. a massive difference in load)
http://www.elitefitness.com/forum/s...4&postcount=686
*** Overtraining Explained: ***

Overtraining is cumulative fatigue - it does not result from doing a few too many sets of bis one day.
*** Training Progression Over Time and the Use of Benchmarks: ***
Why it's important to always have a reference on your capacity in your core lifts and how this can be used to
evaluate the effectiveness of a program or even the carryover from a new exercise.
http://www.elitefitness.com/forum/showpost.php?p=5427025&postcount=941
After the 5x5 - What's Next:
What the takeaways are from the 5x5 that can and should be applied to any training methodology. How you
should view 'cookie cutter' programs and why your training will evolve gradually if you are progressing.
http://www.elitefitness.com/forum/showpost.php?p=5466367&postcount=958
More on Periodization:
Links to abcbodybuilding's really solid 3 part article
Tolerance to Workload:
*** Training to Failure - the Muscle and CNS: ***
What exactly is going on at failure.
Planning Your Training Cycles:
Same as in Topic I, just a real quick example to help people better tailor their training over time and get them
thinking about systematic long-term progress.
A Synthesis of Different Methodologies:
Some clarity on workouts in general - differences and commonality
*** Why A Bodypart Split/Frequency is Insufficient: ***
Or - "How Many Times Should I Hit a Muscle Each Week":
Dual Factor Theory is NOT a Program:
Pretty long rant that might clarify some things for people learning about this and how it ties into other programs
Frequency is Not an Absolute:
Some stuff from Poloquin - just another effort by me to put the nails in the coffin of the popular dogma of
always training a muscle 1x ever 7 days
Why Havent Most BBers Heard of This Type of Training if Its so Commonly Used Around the World
for Athletics, Powerlifting, and Olympic Lifting?
Basically some well organized ranting but it might be eye-opening if coming from a BBing or commercial gym
background.
Detailed and Entertaining Analogy of Football and Training Theory
Courtesy of Slippy
PART III: Exercise Descriptions

Note: Yes, the Arioch pieces are some of the best available on the net. Very well researched and referenced. You
can rely on them.
The Squat by Arioch:
The Benchpress by Arioch:
The Deadlift by Arioch:
The Snatch by Arioch:
Correct Way to Perform Barbell Rows:
2 Variations the one at the bottom of page 1 is best
http://www.elitefitness.com/forum/s...ad.php?t=366601
Links to pics: http://www.elitefitness.com/forum/s...7&postcount=301
The Power Shrug:
This is the original shrug, the upper back and traps respond to dynamic pulling like nothing else. One of the few
exercises that is fully guaranteed to result in major changes in the mirror in a few weeks. And yes, afterward
you will wonder why the general population neutered this exercise into an isolation movement that isn't 1/10th
as effective.
Some General Exercise Description and Video Links:
http://www.uwlax.edu/strengthcenter/videos/video_index.htm (Link is dead)
http://www.joeskopec.com/assist.html
PART IV: Some General Pieces

Why Speed/Acceleration is Critical in Lifting:
The Deadlift and Recovery
Increasing the Deadlift Without Deadlifting - Take 2
Diet and Training - Caloric Excess
This is the only thing I'm writing on diet - and the most important point to know
PART V: A Few Other Programs

Obviously there are tons of others and the best programs are the one's that properly address a specific trainee at
a specific time (i.e. well crafted to you).
Glenn Pendlay on Mark Rippetoes Squat Program for New Lifters:
Routinely gets 30-40lbs of bodyweight increase within 6 months
Smolov Squat Cycle:

Considered the holy grail of squat programs - very demanding
Westside Barbell
Some good articles also in the archives at www.deepsquatter.com
Dual Factor Hypertrophy Training:
Courtesy of Matt Reynolds
Word doc
Coan/Phillipi Deadlift Program:
HST - Hypertrophy Specific Training
PART VI: Sources for Knowledge, Interviews, Articles, Tools

Good Books on Training, General Links, etc...
Microloading Solutions
Solutions that allow for precise weight selection and removing the restriction of having 2.5 lbs as your smallest
plate
WSB Louie Simmons What a Gym Needs
Prilepin's Table:
A good illustration of the interplay between volume and intensity
1RM Equations and Estimates:
To help estimate a 1RM, 5RM or whatever
Finish Deadlift Secrets:

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PART I: 5x5 Programs

PART II: Training Theory

* Overtraining Explained: *

PART III: Exercise Descriptions

PART IV: Some General Pieces

PART V: A Few Other Programs

Smolov Squat Cycle:

PART VI: Sources for Knowledge, Interviews, Articles, Tools

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