Wednesday, April 30, 2008

How To Build Muscle With The 5x5 System

When you are neurologically inefficient, you seem to respond better to a few more repeated efforts. The job of the first heavy set may be to provide neural arousal and prepare the body to go all out on the second set. Again, I think this is too much. It's a bit of a misnomer. This is due to the laws of homeostasis and various things of this nature. This is something that people have to play with on their own and see what approach helps them build muscle fastest.

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Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. He is also the chief training adviser for Men's Fitness Magazine where he also has his own monthly column dedica! ted to muscle building. Progression is made each week by trying to get more reps in the subsequent sets. But if I had to pick one, this would be the best method.

Working up to a five rep max and then a down set at 90% of your best is an even better option for building muscle. The first set causes shock and certain protective mechanisms may set it which prevents the first heavy set from actually being the best set.

The 5x5 system is one of the oldest muscle building programs in the book and has stuck around forever. This is not the optimal way to build muscle.

The third way I have seen this system employed to build muscle is to work up to a heavy weight that you can barely get five with and then keeping that weight for the next four sets, no matter how many reps you get. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. 5x5 is good and 5x5 is bad; it just depends on the sit! uation. For beginners and early intermediates, I think the 5x! 5 system is a good one. If this is the case, it's really 1x5 and not 5x5. So you need to choose a weight that you can handle for that many sets. There is some evidence which shows that this second option may even be the better choice simply because the body may not function optimally during the first heavy set. This is not an effective method.

The last way that the 5x5 system is used to build muscle is by doing five increasingly heavier sets so that only your last set is tough. There is too much volume at an intensity that is too low building muscle. Or you could do a very heavy set of five but leave a little something in the tank and then go for broke on the second set. Basically the other sets are warm ups so you are really just warming up to a five rep max or very close to it. In essence, the fifth set will be the only set that is quite difficult. For more great muscle building information, please visit There are a few ways that the 5x5 muscle building system is implemented.

The first way that people use the 5x5 system to build muscle is that they warm up to a weight and then stick with that weight for five sets of five. The only set that was worth doing was the first and maybe the second. I still don't know if five sets are really necessary though; 3x5 is probably better in most cases.

The next way people employ the 5x5 system in an attempt to build muscle is by starting with a heavy weight that they can barely get five reps with and then lowering the weight with each significant set. This is a decent method to build muscle but largely a waste of time for anyone but a beginner.

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