How to train
5x5
Buff Dudes 5x5 Workout Routine - Day 1
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working on those glutes a little tight a
little bit more mobile before we get
those squats in mobility you know it's
kind of a hybrid sometimes of you know a
stretch position also you know you want
to work certain angles and kind of just
open those joints up making sure they're
functioning properly so you can see that
last one was kind of like a focus on
getting the glutes a little bit of
stretched out in Mobile this next one
here create a little bit of stretch in
the hip flexor the quad in a nice deep
lunge position here kind of just work in
those angles again and if there's any
certain angle that's a little bit more
tight you just kind of stick with that
angle and stay there and let it release
a little bit
it's not an exact science sometimes
sometimes just kind of got to work into
certain things because everyone's going
to be tight different places or less
mobile in certain places over others my
hip flexors seem to tighten up quite a
bit so I got to make sure that pay close
attention to them get them nice and
ready for those deep squats because
sometimes it's hard going deep on those
squats if you're not very mobile or if
you just tighten which I tend to be so
get nice and deep in that asset grasses
yeah they kind of work into it and
continue ready getting some pass
throughs got a little lower body touched
on that a bit now we're just getting
some upper body because we are going to
start off with squats and this five by
five but we are going to move on to the
upper body with some penlight rows some
bench press some overhead press so you
want to make sure those shoulders are
ready for it
and shoulders being the most mobile
joint in the body most moveable you want
to make sure they're warmed up and ready
to go because they're a little tight
pulling on certain areas could create a
little bit
discomfort or even injury so you want to
make sure they're nice and warmed up and
ready to go
and even squats for that matter when
you're holding the bar here in the back
and your and your place in your arms
back just like so you need to be pretty
mobile you need to be you know loose and
ready in the chest area because if the
chest is overly tight it's hard to get
that shoulder back in that position
comfortably so we can hold the bar
against yourself and have a proper squat
so squats aren't just the legs it's also
them up upper body to stand gotta focus
on that Hudson and I usually we tend to
focus on mobility for maybe 10 to 15
minutes before before a workout
especially a big workout like here we're
going to do some some heavier weights
and trying to really warm that body up
get it ready for that heavy weight so
really try to focus on that you know you
don't have to feel exhausted after
mobility warm up and get ready but you
do really want to pay close attention
specifically for the body parts
you want to focus on or you're extra
tight in might be I tend to be tight in
my lower body so I really need to pay
close attention to that so we have
certain exercises that we want to that
we want to focus on me specifically hip
flexors on that nice deep lunge position
really working on that some lateral
squats some goblet squats here to really
just open up and get ready for those the
deep deep squats with the heavier
weights and yeah it shouldn't be much of
a workout it's again it's just a warm-up
it's flexibility mobility and just kind
of focus on your on your areas that
you're extra tight in and we're going to
really make a video certain videos on
what you should do for certain body
parts what exercises and what the
benefits are but for now we just did our
mobility and we are ready for this 5x5
workout hopefully you are too so let's
do it
now what are the benefits of a 5x5
program why even do a 5 by 5 program
well as many programs go it is
definitely going to be based around your
specific goals and a 5x5 program is
going to be really be meant for strength
gaining and along with strength usually
comes size especially if you're eating
right so what you want to do is choose a
weight and this weight is going to be
heavier than you normally do because
you're only really getting 5 repetitions
but the volume is going to be increased
with 5 sets
the volume is somewhat high with the
amount of sets five sets but the rep
range is going to be slightly lower it's
more than that kind of strength building
range there with those five repetitions
the problem is if you're just starting
out you might not know what your weight
is to complete five reps and on the
fifth rep you really want to try to
reach failure I mean the fifth rep is
you're barely getting at your like at
the fifth rep you're exhausted you're
starting to fail and that's really going
to show that you need that progression
and the progression is going to be as
you go through this 5x5 program and each
week you complete that five reps and as
that fifth reps get easier and you let's
say can complete a six rep that's when
we decide to go up and wait and going up
and wait this needs to be a small amount
you know you can just you little two and
a half pounds five pounds depending on
how you're feeling and that's the
progression you want so each week you
can progress slightly and you're gonna
be going up in weight but with the
heavier weight in the lower reps you're
going to be forcing the body to gain
strength in these certain movements and
the certain movements or it can be those
big compound movements like squats like
bent over rows like bench press so these
movements are going to be gaining the
most foundational strength that you can
actually do so that's why we're
including these big compound moves like
the golden five in this five by five
program and then usually what you'll see
two is you tacked on some isolation
movements at the end of the 5x5 so you
round four exercises for the five sets
of five reps moving on to two different
exercises that do about three sets of
the hypertrophy range ten to twelve
repetitions we're going to be helping
isolate muscle groups that you usually
want to focus on you know we included
the isolation exercises that we want
them to focus on but feel free to switch
it up if you want to focus on triceps
biceps whatever at the end of the 5x5
program or the last couple exercises
that's when you can include the
isolation exercises to really hit those
trouble areas hopefully that answers a
question of what the hell is a 5x5
ah I mean come on it's only 275 for
Christ's sake
but holy when you go out to the
grass feels a lot heavier
garbage day yeah yeah family rows really
focus on the concentric the explosive
manner bring it all the way the top
touching that sternum and then letting
it drop not focusing on the negative or
the east-central contraction so really
just building that nice powerful
explosive power and the muscles in the
back specifically in this case and try
to keep that torso vertical to the
ground as much as you can try not to use
the hips to bring it up keep those hips
back towards the vertical there'll be a
slight movement in there just as you
create some of that momentum but other
than that try to keep a nice stable body
throughout the movement and rest times a
little bit higher between these sets
because we're doing a little bit more
weight with the five repetitions so keep
it about 90 seconds minute and a half or
up to two minutes or even longer
depending on how you feel what's right
for you how long it takes to get your
breath for us yeah as you can tell
doing a BA a lot of talking takes a
little bit to catch your breath this is
the exercise that as a collective entity
Planet Fitness wakes up in the middle of
the night in a cold sweat having a
nightmare
having just imagined someone was
performing this in its gym yeah pin my
rose ah not again lunk alarm look at our
ma what's Hudson doing over here oh hey
hey doing just about to fill up the
water trough thankfully with the yard
hose and not the other hose this is the
reward hell yeah
some people ask what are the health
benefits of doing an ice bath
immediately following workout well you
know what I got an answer with something
very simple
it just feels damn good loads that body
temperature big time and helps with
inflammation
yeah and that science you know
whatever
honestly we could probably go up and
wait in this one because we're not quite
hitting failure on that fit set or fifth
rep excuse me
that's what you want to do that fifth
rep want to barely finish it off right
now it's get a little difficult cuz we
don't really have a spotter because the
other brother is spotting you know is uh
recording we need a cameraman I am it
and camera work is more important than
spotting obviously on the totem pole of
buff dudes responsibilities spotting is
not priority at this point but you know
because we could always get a good fail
video out of it that's true don't get a
spotter
there's no easy way out there's no
shortcut oh yeah
rocky forest soundtrack never fails have
it on repeating the brain baby you'll
never have a bad workout Thank You
Stallone Thank You Drago putting that
heavy weight up but I'm hanging on the
camera so I can't spot him if he dies he
dies goo food yeah on to the overhead
press
hit them delts so as you can tell we
started with the bigger muscle groups
first and worked our way down starting
off with the legs then the back and
chest now to the shoulders hitting the
biggest two then the smallest least and
if you're talking about the big muscle
groups like legs back Ches delts you
know of course the arms biceps triceps
are getting work as a secondary muscle
group we really want to focus on that
big compound movements hitting all those
muscles the core is definitely going to
get involved so if you want a question
like well should I do ab should not do
ABS do abs if you have a weak core and
you think you need that extra tension in
your core or in your abs if you want
just some six-pack get a good look but
for the most part the ABS and the core
are really being engaged in these big
heavy movements so it is strengthening
the core you got a lot of work all in
starting big and going small it's called
trickle-down puff anomic s--
and as you can see I'm wearing my
sunglasses no it's not because all of a
sudden I've turned into an egotistical
douchebag because we're about to hit 1
million subscribers which is crazy
thank you it's just cause it's sunny out
and I can't really see and that makes
working out a lot harder but you know it
is wild actually about to hit a million
subscribers it's crazy me and Brandon
started this a little over three years
ago for those of you who have been here
since the beginning thank you very much
it just started in Brandon's old
beaten-down apartment kitchen which we
got lots of for but hey it's really
the only thing we had at the time in
addition to a public park which was
awesome it got a lot of use from both of
us which was amazing and here we are
three years later in a beaten-up old um
garage welcome yeah baby
that's success right there but seriously
it's been an amazing journey and a lot
of its have been developed through the
support of all of you which we really
appreciate it's really helped to mold
this channel and we hope that it only
gets better this series is a little bit
of a departure for us because a lot of
people asked for a real raw uncut series
which is what we're doing we're showing
our successes we're showing our failures
we're trying to show a lot of juice I
don't know our personality from day to
day what we're like but expect a lot
more big skits over the summer we're
working on an awesome animated episode
right now with two very very very cool
people who have drawn and animated it
Dario and Marc they're badass and there
was going to make it awesome it's been
over a year in the making so we're
really excited and thank you all for the
1 million subscriber mark because we
couldn't be happier or more humbled
ah let's lost it there that's definitely
a moment where I go should I drop the
camera and keep spotting him or keep
rolling I'm glad I kept rolling yeah now
then you get a cool possible fail video
out of it right the expense of either me
or Hudson which a people entertained I
guess we're a will be your slaves
to YouTube YouTube sent us the YouTube
ball gag when we hit a million
subscribers
that's still Fisher
when you hear that big splitting sound
you'll get a big headache you know you
went too far down thankfully I didn't do
that not yet but I still got two more
sets to go so stick around folks
anything's possible
so the program says standing calf raises
our necks and we don't really have a
standing calf raise either machine or
really a good set up for that so we're
just going to do some seated calf raises
and we actually do have a seated calf
raise mean for that but we want to show
kind of a home version of it especially
if no one if you don't have a machine
for the seated calf raise so it's pretty
simple all you do is load the bar up
we're doing the easy curl bar here but
you can do a barbell as well and you can
either just get like a 2x4 or get some
plates right here we have some dumbbells
to put the balls of the feet up onto
here so you get some nice dorsiflexion
and a little bit of plantar flexion as
well and you're just going to bring the
bar up to the thighs kind of right on
the edge there and yeah make sure those
heels drop really low get the stretch in
the calves and then bring all the way up
to the top just kind of hold that bar on
your legs there get a nice squeeze nice
slow good motion they're really good a
good contraction what's the difference
between seated and standing calf raises
well with the standing portion you're
really focusing on the gastrocnemius
which is the bulk of the calf there and
there's going to be the two heads of the
gastrocnemius but there's also the
soleus as well which is kind of more of
an underlining muscle I think in the
last video I made the mistake of saying
the standing calf raise is really
focused on the soleus which is actually
the opposites can be the seated calf
raise that's really going to help hit
the soleus as well as a gastrocnemius so
you kind of the seated calf raise has a
benefit in there where the standing calf
raise
can help them focus a little bit more on
the two heads of the calf
oh yeah feels good all right there we go
first day the 5x5 wrapped up I'm gonna
have episodes two and three on the way
till then it's time for an ice cold ice
bath ah damn how feels good until next
time stay off yeah
