Pavel's 5x5x5 program

Quoted message said:

Does anybody know anything about this or have experience with it?>

Yes.

"Hugh Beyer" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Does anybody know anything about this or have experience with it? The
idea
is: choose 5 exercises; work out 5 days a week; do one set of 5 reps
of each
of the 5 exercises each day. It's mentioned here:

I think he talks about it in his latest book, Beyond Bodybuilding. If
you don't find out about it anywhere, let me know and I'll look it up
and quote you a 'graph or two here. Beyond Bodybuilding
(http://www.kbnj.com/bb.htm) is, as I understand it, largely a
collection of articles from a magazine Pavel wrote for (Muscle Media -
?) plus a lot of the emails he got and answers to those. Maybe someone
has a relevant Muscle Media article they can look up.

Quoted message said:

http://www.t-nation.com/readTopic.do;jsessionid=
6C3BFA6B58422549156B381FF6456C8C.titan?id=600264

Sounds fun and different. Anybody tried it?

Nope.

-S-
http://www.kbnj.com

Quoted message said:

Hugh

--
Experience keeps a dear school, but fools will attend no other.

5x5x5

Let me settle this for you neandrethals. The answer is 125. End of
thread.

Steve Freides said:

"Hugh Beyer" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Does anybody know anything about this or have experience with it? The
idea
is: choose 5 exercises; work out 5 days a week; do one set of 5 reps
of each
of the 5 exercises each day. It's mentioned here:

I think he talks about it in his latest book, Beyond Bodybuilding. If
you don't find out about it anywhere, let me know and I'll look it up
and quote you a 'graph or two here. Beyond Bodybuilding
(http://www.kbnj.com/bb.htm) is, as I understand it, largely a
collection of articles from a magazine Pavel wrote for (Muscle Media -
?) plus a lot of the emails he got and answers to those. Maybe someone
has a relevant Muscle Media article they can look up.

Excerpts from -

Beyond Bodybuilding
by Pavel Tsatsouline
Dragon Door Publications
Copyright 2005 Power by Pavel, Inc.

MIND OVER MUSCLE:
THE 5X5X5 PROGRAM

1. Select 5 basic exercises for your whole body.
2. Perform all of them 5 days a week, M-F
3. Do only one work set per exercise, leaving a couple of reps in the
bank
4. Focus on staying tight, power breathing, and the perfect groove.
5. Taper in week 4, peak your 1RM in week 5, and switch to a different
type of routine

Select five basic exercises for your whole body, for instance, the
three powerlifts, pullups, and dumbbell side bends. Or
clean-and-presses, deadlifts, dips, barbell curls, and Janda situps.
You get the idea.

Perform all of them five days a week, Monday through Friday. Do only
one work set of five per exercise. It will feel very odd to wrap up a
workout when you still feel so good, but that is the way neural
training is. Steve Justa, a supremely strong and muscular man, once
said, "You should feel stronger at the end of every workout."

The weight is ideal if you have managed it with a couple of reps to
spare. To establish that perfect poundage start every workout with a
couple of lighter singles. For instance, yesterday you squatted 300x5
and felt that you could have done 300x7. Today squat 225xl, 255xl, and
275xl. The feel of 275 should tell you whether you should stay with
300, go up, or go down. And don't sweat it too hard if you do not hit
it right, occasional easier and harder sets will do you good by
introducing more variety. The usual 5x5x5 pattern is a very strong
start on Monday, a PR on Tuesday, Wednesday could go either way.
Thursday and Friday are downhill as fatigue builds up. By Monday you
will be rested and ready to smash new records.

Powerlifters and weight lifters have learned the hard way that trying
to continuously go up does not work. Through trial and error, they
have figured out that if one takes it easy for a week, after three
weeks of hard training, week five will be awesome. So unload in week
four. Use this simple technique: work up in singles to establish the
poundage for your usual set of five, then do only three reps with it.

In week five work up to a comfortable single on Monday. That means
whatever you can put up without getting psyched up, usually in the
ballpark of 90% 1RM. Russians call this poundage 'the training max'
and Bulgarians lift it daily. Your Monday deadlift workout might be
315xl, 365xl, 385xl, 405xl.

Go for a max single on Tuesday. Repeat his Monday ramp-up and finish
it with a new PR or PRs. The lifter in the above example would pull
425xl, possibly 435xl, and, if he feels unstop­pable, 445xl.

The Muscle Taper and Peak

1. Do a triple with the weight you would have normally used for a set
of 5 in week 4.
2. In week 5 work up to a comfortable, around 90% 1 RM, single on
Monday and Max on Tuesday.
3. Take the rest of the week off and switch to a different type of
routine the week after.

That's too much [censored] to bother with...perhaps if you are a serious
bodybuilder you might opt for such a program to optimize your workouts.
For people lifting for fitness not wanting to look like Arnold is there
really that much difference between most routines ??

For non-bodybuilders lifting for fitness does micromanaging your
workouts really make that much difference ?

"gman99" <[email hidden]> wrote in news:1113482938.392750.42790
@z14g2000cwz.googlegroups.com:

Quoted message said:

That's too much [censored] to bother with...perhaps if you are a serious
bodybuilder you might opt for such a program to optimize your workouts.
For people lifting for fitness not wanting to look like Arnold is there
really that much difference between most routines ??

For non-bodybuilders lifting for fitness does micromanaging your
workouts really make that much difference ?

Actually, I think "Beyond Bodybuilding" is *not* about bodybuilding... I've
been ignoring it because I thought it was, but maybe now I'll get a copy.

And guy, some of us think playing with different routines is fun.

Hugh

--
Experience keeps a dear school, but fools will attend no other.

[email hidden] wrote in news:20ks51d2jc2s6qi1pio1rmq3b2c863u4av@
4ax.com:

Quoted message said:

Steve Freides said:

"Hugh Beyer" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Does anybody know anything about this or have experience with it? The
idea
is: choose 5 exercises; work out 5 days a week; do one set of 5 reps
of each
of the 5 exercises each day. It's mentioned here:

I think he talks about it in his latest book, Beyond Bodybuilding. If
you don't find out about it anywhere, let me know and I'll look it up
and quote you a 'graph or two here. Beyond Bodybuilding
(http://www.kbnj.com/bb.htm) is, as I understand it, largely a
collection of articles from a magazine Pavel wrote for (Muscle Media -
?) plus a lot of the emails he got and answers to those. Maybe someone
has a relevant Muscle Media article they can look up.

Excerpts from -

Beyond Bodybuilding
by Pavel Tsatsouline
Dragon Door Publications
Copyright 2005 Power by Pavel, Inc.

MIND OVER MUSCLE:
THE 5X5X5 PROGRAM

1. Select 5 basic exercises for your whole body.
2. Perform all of them 5 days a week, M-F
3. Do only one work set per exercise, leaving a couple of reps in the
bank
4. Focus on staying tight, power breathing, and the perfect groove.
5. Taper in week 4, peak your 1RM in week 5, and switch to a different
type of routine

Select five basic exercises for your whole body, for instance, the
three powerlifts, pullups, and dumbbell side bends. Or
clean-and-presses, deadlifts, dips, barbell curls, and Janda situps.
You get the idea.

Perform all of them five days a week, Monday through Friday. Do only
one work set of five per exercise. It will feel very odd to wrap up a
workout when you still feel so good, but that is the way neural
training is. Steve Justa, a supremely strong and muscular man, once
said, "You should feel stronger at the end of every workout."

The weight is ideal if you have managed it with a couple of reps to
spare. To establish that perfect poundage start every workout with a
couple of lighter singles. For instance, yesterday you squatted 300x5
and felt that you could have done 300x7. Today squat 225xl, 255xl, and
275xl. The feel of 275 should tell you whether you should stay with
300, go up, or go down. And don't sweat it too hard if you do not hit
it right, occasional easier and harder sets will do you good by
introducing more variety. The usual 5x5x5 pattern is a very strong
start on Monday, a PR on Tuesday, Wednesday could go either way.
Thursday and Friday are downhill as fatigue builds up. By Monday you
will be rested and ready to smash new records.

Powerlifters and weight lifters have learned the hard way that trying
to continuously go up does not work. Through trial and error, they
have figured out that if one takes it easy for a week, after three
weeks of hard training, week five will be awesome. So unload in week
four. Use this simple technique: work up in singles to establish the
poundage for your usual set of five, then do only three reps with it.

In week five work up to a comfortable single on Monday. That means
whatever you can put up without getting psyched up, usually in the
ballpark of 90% 1RM. Russians call this poundage 'the training max'
and Bulgarians lift it daily. Your Monday deadlift workout might be
315xl, 365xl, 385xl, 405xl.

Go for a max single on Tuesday. Repeat his Monday ramp-up and finish
it with a new PR or PRs. The lifter in the above example would pull
425xl, possibly 435xl, and, if he feels unstop­pable, 445xl.

The Muscle Taper and Peak

1. Do a triple with the weight you would have normally used for a set
of 5 in week 4.
2. In week 5 work up to a comfortable, around 90% 1 RM, single on
Monday and Max on Tuesday.
3. Take the rest of the week off and switch to a different type of
routine the week after.

Thanks for the info. All that was online?

Hugh

--
Experience keeps a dear school, but fools will attend no other.

Hugh Beyer said:

"gman99" <[email hidden]> wrote in news:1113482938.392750.42790
@z14g2000cwz.googlegroups.com:

Quoted message said:

That's too much [censored] to bother with...perhaps if you are a serious
bodybuilder you might opt for such a program to optimize your

workouts.

Quoted message said:

Quoted message said:

For people lifting for fitness not wanting to look like Arnold is

there

Quoted message said:

Quoted message said:

really that much difference between most routines ??

For non-bodybuilders lifting for fitness does micromanaging your
workouts really make that much difference ?

Actually, I think "Beyond Bodybuilding" is *not* about

bodybuilding... I've

Quoted message said:

been ignoring it because I thought it was, but maybe now I'll get a

copy.

Quoted message said:

And guy, some of us think playing with different routines is fun.

Sure it is...keeps the workout from getting too boring but sometimes it
seems too much detail is given which discourages people from even
starting. I often see twit personal trainers at the gym give awful
advice. They bring someone into the weight room (obviously their first
time) and instead of showing them the basics they have the newbies
standing on those stupid rubber balls doing some freakish movement that
does nothing. Now, the newbie thinks they need to get the big balloon
out each time they wanna do an arm curl. I'm somewhat of a minimalist,
I think strict form is GOOD, I like the basics. I see people in the gym
do standing dumbbell curls and they're working every muscle in their
body EXCEPT the bicep. They're swinging their arms...moving at the
hips, knees and ankles...their entire body is in motion and they think
they're doing a good job.

"Hugh Beyer" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"gman99" <[email hidden]> wrote in news:1113482938.392750.42790
@z14g2000cwz.googlegroups.com:

Quoted message said:

That's too much [censored] to bother with...perhaps if you are a serious
bodybuilder you might opt for such a program to optimize your
workouts.
For people lifting for fitness not wanting to look like Arnold is
there
really that much difference between most routines ??

For non-bodybuilders lifting for fitness does micromanaging your
workouts really make that much difference ?

Actually, I think "Beyond Bodybuilding" is *not* about bodybuilding...
I've
been ignoring it because I thought it was, but maybe now I'll get a
copy.

Beyond Bodybuilding is about becoming "old time" strong, meaning getting
bigger but actually being as strong as you look.

-S-
http://www.kbnj.com

Quoted message said:

And guy, some of us think playing with different routines is fun.

Hugh

--
Experience keeps a dear school, but fools will attend no other.

Quoted message said:

5x5x5

Let me settle this for you neandrethals. The answer is 125. End of
thread.>

Once you get beyond counting fingers and toes, it gets tough for this
group.

Quoted message said:

5x5x5

Let me settle this for you neandrethals. The answer is 125. End of
thread.>

Once you get beyond counting fingers and toes, it gets tough for this
group.

Quoted message said:

Quoted message said:

5x5x5

Let me settle this for you neandrethals. The answer is 125. End of
thread.>

Once you get beyond counting fingers and toes, it gets tough for this
group.

Not true. They can count to at least 5.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

"Runs With Knives" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

In article <[email hidden]>,
"Steve Freides" <[email hidden]> writes:
[snip]

Quoted message said:

Beyond Bodybuilding is about becoming "old time" strong, meaning
getting
bigger but actually being as strong as you look.

Y'know, before I started reading here, I never knew, and it would
never have occurred to me in a million years, that that wasn't a
given.

Bodybuilding contests aren't judge on strength, they're judged on
appearance. If bodybuilding is your goal, there isn't necessarily a
reason, at least in the short term, to focus on strength. Some people,
however (and Pavel is among them, I"m sure) feel that the best
bodybuilding results are achieved the old-fashioned way, by building
both muscle and strength. The downside of this approach - and this is
just a guess on my part but I think it's a reasonable one - is that it
won't yield results as quickly for most people most of the time as if
they focused exclusively on muscle hypertrophy.

-S-
http://www.kbnj.com

Quoted message said:

--
Jim Seymour | "It is wrong always, everywhere
and
WARNING: The "From:" address is a | for everyone to believe anything
upon
spam trap. DON'T USE IT! Use: | insufficient evidence."
[email hidden] | - W. K. Clifford,
ca. 1876

Dnia 2005-04-14 gman99 napisa³(a):

Quoted message said:

I think strict form is GOOD, I like the basics. I see people in the gym
do standing dumbbell curls and they're working every muscle in their
body EXCEPT the bicep.

INCLUDING the bicep. I don't do classical barbell curls and couldn't
justify wasting my gym time for this useless exercise. Now, power curls
are different matter. This thingy I can do at the end of my pull
workout.

Quoted message said:

They're swinging their arms...moving at the
hips, knees and ankles...their entire body is in motion and they think
they're doing a good job.

Since when working every muscle in your body is not considered a
"good job"?

--
Weighted chins and dips are good medicine.

DZ said:

Steve Freides said:

John Hanson said:

I don't care what you look like. But, my advice is sound. You'll
get a helluva lot stronger if you were to gain some weight. If I
remember correctly, your deadlift has gone nowhere lately.

Post hoc ergo propter hoc. You assume that getting stronger is my
first and only goal, which it isn't. Why is it so hard to
understand that I want to be as strong as I can at the size I
currently am? It's like me insisting that you dye your hair purple.
You don't need to give me a reason why you don't want purple hair,

Now, now, Steve, not everyone has exuberant curly hair like you and
myself.

I have curly hair. They're called "pubes".
--
-Larry

S13N3 !1! D00fuz' 'S13N3 !1! said:

Larry Hodges said:

Quoted message said:

> It's like me insisting that you dye your hair purple. You don't
> need to give me a reason why you don't want purple hair,

Now, now, Steve, not everyone has exuberant curly hair like you and
myself.

I have curly hair. They're called "pubes".

That is a lie, waxing flipper!

akakakakakakakak!
--
-Larry