How to use 5x5 FOREVER!

In this video, I will show you 3 easy modifications to a 5x5 system so you can make it work through all plateaus!
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[@deepxo]

always appreciate programming videos 💪

[@MichaSchulz]

Thanks! More to come!

[@negativeplayerreportme4525]

Thanks man, watching your videos really clears out all my questions and doubts.

[@hamishwylie6686]

Another quality video! Love your work Micha 🙏

[@LeeDowningKeat]

I quite like using the 3sets of 5 and each workout or week add a set so I get to 5x5 when I can do that I drop the volume back to 3x5 and up the resistance. Seems to be working nicely

[@MichaSchulz]

Maybe it would work nicely as well without upping sets

[@geoffreydavis6389]

Great Video as always Micha . Look forward to the programming guide

[@MichaSchulz]

Will have it ready this week!

[@kaleldevahue2298]

1st grabbed up your belt + an extra daisy chain overall very happy with it💯💥💯 also Got your book a few days ago and had a good moment to check it out .....very awesome I'm very happy I got it ....also love the interactive KZbin shorts ....showing techniques in motion 💯👍🏾👍🏾 overall a fantastic book .... Thank you 😎✌🏾

[@MichaSchulz]

Thanks a lot for the feedback 🙏

[@eisfor8850]

@@MichaSchulz When are your other belt sizes coming back? I would like to purchase asap

[@CaliGainz]

I kind of started with 5x5 but in my case it wasn't enough reps (or load was too heavy) to get a good technique, so I switched to 2 sessions of around 8 reps where I build to 3x8 then increase weight and 1 session of 4-6 reps, when I get to 3x6 I then increase weight. After current block I'll go back to 4-6 reps on all sessions as my technique improved considerably (speaking about pull/chin ups).

[@cr1st0ph3r8]

Is the 5x5 system only counting the main exercise, e.g pull ups, dips, squats or it is also counting the variants and accessories?

[@MichaSchulz]

Only main lifts!

[@pragathishb9249]

Hi Micha :) love your videos, I have recently started weighted calisthenics i have some doubts. How much sleep we need and how much protein we need per lbs. For 5*5 how much % of 1RM we should take. My diet is not on point I take like 50g of protein for 154lbs. Can i make progress !!!?

[@lukasilje2335]

hi Micha :) great work as always! What about deload and getting back. Would you recommend starting the next block with the weight used in the middle of the previous block?

[@MichaSchulz]

A bit higher then you started the previous one!

[@maikmohr132]

Hello Micha, with 5 x 5 you mean 5 x 50 Reps, right? That is what you mean right? 🤗

[@MichaSchulz]

All I do is barbarian requirements, everyday. But I will never film it.

[@mariuscojocaru5961]

hi, do you use the same weight on day 1 and 2 ? should day 1 be less weight because of more sets and / or day 2 heavier because less sets? thank you for reply

[@MichaSchulz]

Hey! There are many options possible. In the advanced ones you are referring to, the main day (in this example day 1), should be heavier(or same) compared to day 2.

[@aa7x3]

I train more for general strength but I've been able to utilize consistent "5x5" for long periods of time at a high level and it has worked better for me than conjugate training. I have four training days (incline+OHP, deadlift, bench press, and squat). I take the main lift for the day and try a weight for 5 sets, if I get 5x5 I go up 5lbs the next week. If any of the sets are less than 5lbs I will repeat the same weight next week. Sometimes I stay at the same weight for 2 months but if I rest and eat enough I always add reps. Add a handful of assistantce movements each day and I'm good to go. No deloads necessary if my sleep and diet are on point, I've been doing this over a year. If I feel good I might go for a new max, this has taken me so far to 695/500/715 sbd @300. It's all about the recovery.

[@pragathishb9249]

Hi there :) ,I have recently started weighted calisthenics i have some doubts. what is your training program ( ex: ppl ). how much sleep we need and how much protein we need per lbs. For 5*5 how much % of 1RM we should take. My diet is not on point I take like 50g of protein for 154lbs. Can i make progress !!!?

[@RohitKumar-hr2qr]

What should be rest time bw sets?

[@MichaSchulz]

As much as you need to feel fresh for the next set. 3-6min probably is a good orientation for hard sets

[@maximecoustes1998]

If I'm able to dedicate time for only one "5*5" session per week, is it totaly useless please ? I do it since a month now, I feel more confortable with the weight and the movement aver weeks, and I was about to increase the weight a little bit. But is it relevant ? The rest of the week I'm doing Hiit workouts and bodyweight workout. Thank for sharing this knowledge Micha !

[@MichaSchulz]

It’s better than not doing it, so keep pushing 🚀

[@jingbangdingdong1193]

Hey man what RPE range do you suggest for maximal strength training? 7-8 8-9?

[@MichaSchulz]

Hey! This depends highly on your frequency and how you split up the volume on the different training days. It also depends on how you want to structure load over time. But in general, the RPE5-10 range is where we want to be in.

[@jingbangdingdong1193]

@@MichaSchulz yeah I do Mathew zlat's program which I do about 4 sets 3-6 reps and the training frequency is 3x a week but what RPE range do you use when your preparing for a 1RM Competition?

[@MichaSchulz]

For most of the main lifts I start my blocks at rpe5-6 and ramp up to 8-9 on my heavy session

[@pwltbk]

HI Micha. your new course is life time ?

[@MichaSchulz]

180 days access 👌🏻

[@skyboy612]

is it available to purchase for now or do we wait till the release price

[@MichaSchulz]

It’s online now 🙏

[@tommyconnolly6082]

Do we need to add our bodyweight in the % calcul compare to powerlifting we don't but when it comes to weighted pull ups should we consider our own bodyweight when we are calculating our %?

[@MichaSchulz]

Yep! Makes a few kg difference. So you would calculate percentage of total weight moved (body weight + extra weight) then substract the bw again

[@andersjensen7348]

How to program accessory exercises? If bulking for example should i add other chest and tricep exercises if doing this program with dips?

[@MichaSchulz]

Bulking or not does not really influence the program. So if you need further assistance, just add it 🚀

[@M4th3u]

Hey guys, I have a question. Should I train Dips and pull ups at the same day? If your answered this in the video sorry because my English is not that good

[@MichaSchulz]

You can, you don’t need to

[@M4th3u]

@@MichaSchulz thx for answer me. Another question (quickly): If I do weighted dips and Weighted pull up at the same day I would do jus these 2 exercises right? Or I could do squats, etc. Because I also train Street Workout, so I need to be careful to don't get a overtraining. Thanks for everything Michael💙

[@MichaSchulz]

You can do more than 2 exercises for sure. 👍🏻

[@ize__sw]

quality

[@skeptic_individual]

in the 5x5 system. do i do only those 5 sets and that's the end of the workout or do i add more exercises

[@MichaSchulz]

You decide this. But rarely people don’t do any extra stuff

[@RohitKumar-hr2qr]

Can I shift grip(from pull to chin grip) b/w sets?

[@MichaSchulz]

If you want to, why not. Just have a valid reason for it

[@Tony_Sab]

I think there shod be a huge warning that ppl new to lifting shouldn't try heavy lifting before first getting used to weight lifting and waiting for their tendons to become stromger

[@MichaSchulz]

That is not true. You can lift heavy right away. Just not very frequently and with high volumes.

[@pretty_flaco]

someone please tell him its “fahve by fahve”

[@sandersimonsen8907]

350 EUR for the KoW Belt? That's insane

[@MichaSchulz]

Don‘t know what product you took a look at, but the belts are 55€ 😄🚀

[@sandersimonsen8907]

@@MichaSchulz I think my location or something was bugged, its good now sorry bro. Keep up the good work love the vids! I will now order some stuff haha

[@MichaSchulz]

Haha sorry for the confusion 🙏

[@alessio7375]

Me too training like that 5x5 then back downs sets 8/10 resp

[@blackparabellum]

5x5 is the best.

[@mabbbbbbb]

how many days of rest between the two training days?

[@MichaSchulz]

2-3

[@mabbbbbbb]

@@MichaSchulz thank you MICHA

[@RyanGogginsTv]

How to use 5x5 forever : step 1 don't do 5x5 lol

[@MichaSchulz]

It is what it is 😂