Will 5x5 work if it's just 2 days per week?

[Rock Hard]

I'm asking because I have some clients at the gym that I work at that I think would benefit greatly from 5x5. But I only see them twice a week for a half hour. I was thinking something like this for 4 or 5 weeks....

Monday
Bench 5x5 with 90% of 5RM
Squat 5x5 with 90% of 5RM
Row 5x5 with 90% of 5RM

Thursday
Deadlift 5x5 with 90% of 5RM
Military press 5x5 with 90% of 5RM
Pullup 5x5 with 90% of 5RM
Light Squat 5x5 with 80% of what was done on Monday

Should I throw the light squats out? Will the person see similar improvements in strength compared to the full 3-day/week routine that also has pyramid sets? Can I do the same thing with the 3x3 phase after 4-6 weeks of this?

 

[LZD]

You'll see plenty of improvement. Doubt you should be doing 5x5 sets across on deadlift though. Maybe just ramp up to 1x5.

 

[Tosa]

I don't see anyone getting through all that in half an hour.

 

[KnightTemplar]

I don't see anyone getting through all that in half an hour.

This. Even dropping the sets to 3X5 and doing an SS-type workout would be pushing it in 30 minutes, especially when the weights get heavier.

 

[TrevorRoss]

Sure, lots of people only lift 2x per week.

 

[KnightTemplar]

Sure, lots of people only lift 2x per week.

No one is questioning the frequency of the workouts, just their duration.

 

[James Fuller]

on a related note, how long are you guys typically taking between sets when lifting heavy (90% 1RM for 5 reps)? I typically take 3-4 minutes but thats not based on any real knowledge or plan just seems right lol

 

[Rock Hard]

My clients only have a half hour, because that's all the gym gave them, and that's all they could afford. Obviously, a full hour would be ideal, but this is what I have to work with. (My own workouts are much different.)

I have them rest maybe a minute in between sets. I'm dealing with people with very low strength levels. Three of the girls I train can barely deadlift more than 85 pounds.

 

[KnightTemplar]

on a related note, how long are you guys typically taking between sets when lifting heavy (90% 1RM for 5 reps)? I typically take 3-4 minutes but thats not based on any real knowledge or plan just seems right lol

Pretty much the same here. I usually take at least three minutes between my second last and my final set on Bench. Squat might be even longer.

It's one reason I cut my strength training back to twice a week; I can train on my days off and not have to worry about finishing in time to go to work.

 

[Tosa]

on a related note, how long are you guys typically taking between sets when lifting heavy (90% 1RM for 5 reps)? I typically take 3-4 minutes but thats not based on any real knowledge or plan just seems right lol

3-4 minutes is usually good. I take between sets when I'm first warming up, with the time in between sets gradually increasing. I'll take extra time in between sets if I feel it'll allow me to have a better set, or complete a tough set. I'll take less time for assistance exercises.

My clients only have a half hour, because that's all the gym gave them, and that's all they could afford. Obviously, a full hour would be ideal, but this is what I have to work with. (My own workouts are much different.)

I have them rest maybe a minute in between sets. I'm dealing with people with very low strength levels. Three of the girls I train can barely deadlift more than 85 pounds.

You do what you can in the time you have. But if that is the case, I don't think 5x5 or any other higher volume approach is ideal. Something like the Wendler 5/3/1 or APRE method outlined in supertraining could work. Alternating sets would be very valuable, Ie. pairing exercises that work mostly different muscles. For example going back and forth between a set of presses and a set of pull-ups.

It'd also be good to be honest with yourself and clients about how much work you can get in in 30 minutes. I'd say maybe two main lifts, and a couple accessory lifts (like face-pulls and/or lunges) OR some conditioning/endurance work.

 

[SMillard]

you are going to have over 30 minutes of rest time alone if you follow that program.