The 5x5

The 5x5 is known among bodybuilders and weightlifters for many years and is used by both old-school and the more "up to date" power lifters and bodybuilders.

Basic principles

In some variations it is recommended to start from 3x3 in other - the first two sets have a lighter weight, but warm-up sets don't count. In some variations the first session of the same exercise is heavy and then the second is 10-20% lighter (ie. squats on Monday are heavy and squats on Friday are lighter).

Duration: 

You can find many variations of the program, but generally it is completed in 12 weeks.
Weight: a weight that allows the athlete to perform 5 reps, and to have "grind" rep left in the tank, as most people will get weaker as the sets go by.
Nutrition: The routine is aiming for an increase in strength so there isn't anything special.
Who is it for?: Anyone that has completed a beginner routine. Even elite athletes cycle this routine.

The Routine (Bill Starr variation)

Its aim is power, so its around basic compound exercises. There are several options depending on the experience of the trainee: full body or a split. Best known today is the old variation of Bill Starr.
Many people call it the most perfect routine ever devised, it is indeed an amazing routine and it really requires minimal equipment.So let's get to it!
Original Bill Starr routine:

Monday – Heavy

• Power cleans – 5 sets of 5 (same weight)
• Bench – 5 sets of 5 (same weight)
• Squats – 5 sets of 5 (same weight)

Wednesday – Light

• Power cleans – 5 sets of 5 (15-20% less weight)
• Incline Bench – 5 sets of 5(15-20% less weight)
• Squats – 5 sets of 5 (15-20% less weight)

Friday – Medium

• Power cleans – 5 sets of 5 (ramp up weight)
• Overhead press – 5 sets of 5 (same weight)
• Squats – 5 sets of 5 (ramp up weight)

(example of ramping up: Let's say your goal weight is 120, 1st set: 80, 2nd: 90, 3rd:100, 4th:110, 5th:120)

The Bill Starr Power Routine

Monday – Heavy Day

• Squat – 5 sets of 5
• Bench – 5 sets of 5
• Powerclean – 5 sets of 5
• Weighted hyper extensions – 2 sets
• Weighted sit-ups – 4 sets

Wednesday – Light Day

• Squat – 4 sets of 5
• Incline Bench – 4 sets of 5
• High Pulls – 4 sets of 5
• Sit-ups – 3 sets

Friday – Medium

• Squat – 4 sets of 5, 1 triple, 1 set of 8
• Bench – 4 sets of 5, 1 triple, 1 set of 8
• Powercleans – 4 sets of 5, 1 triple
• Weighted Dips – 3 sets of 5-8
• Triceps and Biceps – 3 sets of 8 each

Bill Starr’s Beginner 5×5

Monday (Heavy Day – 85%)

Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Wednesday (Light Day – 65-70%)

Back Squats: 5 x 5 using 60% of Monday’s weight
Bench Press: 5 x 5 using 60% of Monday’s weight
Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Friday (Medium Day – 70-85%)

Back Squats: 5 x 5 using 80% of Monday’s weight
Bench Press: 5 x 5 using 80% of Monday’s weight
Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

The Bill Starr Strength Factor Routine

Monday (Heavy Day)

Back Squats: 5 x 5 ramping to limit
Bench Press: 5 x 5 ramping to limit
Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
Incline Dumbbell Press: 2 x 20
Calf Raises: 3 x 30

Wednesday (Light Day)

Back Squats: 5 x 5 (15-20% less) or Lunges: 4 x 6 ramping to limit
Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
Standing Overhead Press: 5 x 5 ramping to limit
Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
Curls: 3 x 15

Friday (Medium Day)

Back Squats: 5 x 5 (10% less)
Incline Bench Press: 5 x 5 ramping to limit
Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit
Straight Arm Pullovers: 2 x 20
Chins: 4 sets to failure

Bill Starr’s “Big 3″ Program

Monday – Heavy Day

Powerclean – 5 sets of 5
Bench – 5 sets of 5
Squat – 5 sets of 5

Wednesday – Light Day

Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5

Friday – Medium

Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5

Recommendations and FAQ

If for example I'm doing my 5x5 bench press, I've finished 3 sets with the same weight, I'm too tired to use the same weight and hit 5 reps on the 2 sets that are left, do I reduce the weight or what?

Do 5 sets with the same weight if you can do all 5 sets with the same weight and complete 5 reps on each one - increase the weight .If for example, you do 5-5-5-4-3, stay on the same weight until you can do 5-5-5-5-5
Another variation is to count in the warm-up sets, so you've really got 3 heavy sets.

What do you mean by "Triceps and Biceps" etc.?

If the exact exercise is not stated, then it's assistance work, and here you can pick whatever exercises you want, like for example for Triceps you will pick 3 sets of triceps pull downs, and for Biceps you will pick 3-4 sets of Standing Biceps Curls.Assistance work should not be done in the 5x5 fashion, it should be more like 3x8-10.

When should I increase the weight?

Let's say you just started the routine.
It's your first week, It's time for you to bench press and you put 80kg on the bar.
You manage to hit 5-5-4-4-3
Second week.You hit 5-5-5-4-3
Third week.You got only 5 hours of sleep, and it's been a long day, you hit 5-4-4-3-2.It's okay it happens.
Forth week:Feeling good, you hit 5-5-5-5-5
Fifth week:You put another 2.5/5kg on the bar thus increasing the weight on the bar.

You stay on your new weight until you can do 5x5 and then you increase the weight again.

Suitable for a beginner with a few months of experience?

In my opinion this routine is for someone that has finished the typical 3 month~ novice programs, whether that would be be SS or something else, then at least a couple of months with a split.After that point a person can consider specializations.
As I've shown earlier there is an actual beginner variation of the 5x5, so you might want to look into that as well.

What about people with years of experience in the gym?

5x5 works, but for a person that has been training for a long while, expetially for strength, completing the required parameters could become be close to impossible without an immense stress on the CNS,  please take this into consideration.

For example, for someone deadlifting two or even three times his own body weight, such a load could be deadly. So power lifters with years of experience should look for a more appropriate routine or, in the worst case, at least don't deadlift with the 5x5 parameters, pyramid your weight up so you've got only one actual working set.

Mostly advanced athletes already know what works for them, and what does not.They're all different, one thing doesn't work for everyone, so it's their job to know their body well enough to extract the "core" from a particular routine and then build up their training around it, as opposed to blindly following the routine as its presented.

Test out your one rep max or even better your five rep max on each exercise.

If you don't know what your 1RM/5RM are, it would be useful if you'd test them out first, and then begin the routine.Or you could allow some flexibility in your first week, so you can actually test them out, and then start using the actual parameters of the routine.

Warming up:

I see this all the time, it just makes me cringe every time I see a guy that just walked in the gym, heads directly to the bench, puts 100kg/225lbs on the bar, and starts his set and I can hear his joints snapping and cracking while being with my headphones on and linger as he finishes his 3rd rep with his ass off the bench barely locking it out.
Make sure you warm-up your joints and the muscles you're going to be working before starting any of your working sets, let's say you're going to do flat bench, warm up your shoulders with some reverse flies and shrugs, warm-up your elbows, and do a set of chest flies all with really light weight, just so you get some blood flow to those muscles and get them ready, then do a few reps with lightweight on the bench, and then proceed to your working sets.
Not only will it help you avoid injuries but it will also increase your ability to lift heavier weight.

(sources:bbteam.com, stronglifts.com)

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Tuna Salad

Tired of eating just plain tuna with chopped onions? Or you're just looking for a healthy, tasty and easy to prepare salad with that can last can of tuna left over.Well either way try this one out!

Main Ingredients

130g canned tuna [own natural juice]
150g sweet corn
200g lettuce
100g tomato
1/4 lemon fruit

Optional:

15 ml. virgin (salad) olive oil
A handfull of olives

Cut the washed lettuce leaves into long strips with a width of 1 - 2 fingers. Take a large salad bowl, place lettuce and pour the drained corn on it. Strain fish fillets, then place them on the corn in the center of the bowl. Around the tuna place the finely chopped tomato. Pour some lemon juice.
This meal is high in protein from one source, the carbohydrate content is moderate and the fat is low.
The GI of the carbohydrates is low.
Suitable for consumption throughout the whole day except for dinner if you're on a low carb diet. If you choose to add olive oil, there will be an increase of fat content by about 15g and an increase in calories -135 cals.

The dish has a low calorie value for its large size and weight.
Which makes it suitable for people that are trying to lose weight.

Nutritional Facts Per Serving(580g)

Protein - 30.7g
Carbohydrates - 30g
Fat - 6.5g
Calories - 300

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Dumbbell Arnold Press

The Dumbbell Arnold Press is a multi-joint otherwise known as compound movement with a focus on the shoulder muscles.

This exercise is suitable for intermediate and advanced athletes because of it's kinesiological complex rotation of the shoulder during the its execution. For best results it is to be executed slowly with strict form.

Contraindications

• If you have a shoulder, rotator cuffs, scapula, elbow or neck injury consult the use of the Arnold press with kinesiologist, physiotherapist or a coach experienced with such type of exercises.
• In the event of a sharp pain, cramping or a stretch deep in the shoulder muscle, terminate the movement.
• Do not perform the Arnold press with heavy weight before you're confident in the mobility of your shoulders.

Muscles Involved

Target

• Deltoid, Anterior
• Synergists
• Deltoid, Lateral
• Supraspinatus
• Triceps Brachii
• Trapezius, Middle
• Trapezius, Lower
• Serratus Anterior, Inferior Digitations

Dynamic Stabilizers

• Triceps, Long Head

Stabilizers

• Trapezius, Upper
• Levator Scapulae

Options

Variations according to the position of the body

• Seated - Performed on an incline bench with a 70-80 degrees angle and a 10-15 degrees angle on the seat if possible. Feet are firmly anchored in the ground or on logs. Suitable option for intermediate and advanced.
• Standing - the body is standing straight , core is tight. The technique allows for cheating by using your legs and glutes. The benefits for intermediate lifters here aren't that many. This variation is suitable for advanced exercisers with good core strength.

Although the goal of the Arnold  press is not to lift heavy weight, but to work with moderately heavy weight stricter execution predisposes for sarcoplasmic increase in mass and strength endurance training. The power lift for the shoulders is namely the Military press, it is best to save the really heavy weight for that movement.

Method of execution of the seated Arnold Press

Preparation

Move the bench in front of a mirror.

Adjust the slope of the bench.

Make sure you can arch your back slightly when you have positioned your feet on the ground, if you are unable to do so put a disc under your feet.

Warm-up with a light weight.

Use your knees to help clean the dumbbells up to the starting position.

Performance

• Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.
• Before you lower the arms to the starting position on the way back, pull the shoulder blades down and inward towards your spine.

Comments and recommendations

• The proper execution here is much more important than the weight. If you feel that your technique breaks down, do not hesitate to replace dumbbells with a smaller number. 
• Attempts to failure here must be done strictly with a spotter who can hold the dumbbells / elbows / wrists. Otherwise, the risk of injury is great.
• Terminate the movement if you lose control/stabilization in your core while moving the weight upwards in the standing variation of the Dumbbell Arnold Press.

Relevancy

Fitness and Bodybuilding

You can include this exercise as a first or a second main movement into your routine for mass and as a first exercise in routines for condition.

Administration in power and strength-conditioning workouts

The movement is too isolated to be incorporated as a main movement into powerlifting routines.

Consider alternatives like the Kettlebell One Arm Military press, Barbell Military Press etc.

Fitness and Bodybuilding

A good choice for mass and strength endurance, suitable as a second movement in a routine for bulking and as a first movement in routines aiming to cut down.

Cross Fit

This is not recommended for crossfit athlethes namely because of its isolation character.

Calisthenics

This movement can be performed with certain types of bands, or Indian push ups can be performed as the movement is relatively close to the Arnold Press.

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Hard work on basic exercises.

The routine was created by Professor Bradley J. Steiner, a recognized expert in the past in strength training and martial arts. Professor Steiner has dozens of publications in peer-reviewed journals from the 60s of the last century to the present day, as well as several books related to strength training, bodybuilding, martial arts and powerlifting.

Most natural bodybuilders from the past such as Reg Park, John Grimek, Steve Stanko and others trained with similar routines.

The program is composed of heavy basic exercises such as:

• The Squat - Regular, parallel, breathing style, or front style
• The Press - Seated or standing, barbell or heavy dumbbells
• Rowing - Bent over, barbell or dumbbells, one or two arm
• Power cleans and High pulls
• Bench pressing - barbell or heavy dumbbells, Incline or flat bench style
• Stiff-legged dead lifting and heavy barbell good mornings

The workout routine:

This is a sample program by Bradley J. Steiner:

1. Warm up: Swing - 1 x 20
2. Warm-up - 1 x 20
3. Squat - 5 x 5
4. Bench press - 5 x 5
5. Stiff-leg dead lift - 5 x 5
6. Bent-over rowing - 5 x 5
7. Press behind neck - 5 x 5
8. Leg raises 1 x 25

Features

You must warm up,pick an exercise that will warm up your whole body like the snatch, Russian Kettlebell  Swings etc.
The system of basic exercises is "5 x 5". In this case this means that you have two sets of warm-up and then three sets of your actual working weight.
The first two sets should be with lighter weight, the first is to warm-up and the second is to "adapt".
Your goal is to run 3 consecutive sets with the same weight that allows you 5 reps with strict form.
Core exercises are required at the end of each workout, exercises like leg raises, crunches etc.

Recommendations

This is just an example of the routine you can choose different variations of the basic exercises depending on your goals. The main goal is to keep the numbers and the sequence of exercises.
This program is executed three times per week or every other day.
The key to building muscle gains is concentrating on basic compound exercises.

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