These days, everybody seems obsessed with their fitness goals and we couldn’t be happier about it. With one third of American adults dealing with serious issues such as diabetes and cardiovascular disease as the result of being overweight or obese, the increasing popularity of strength training is much more than a positive cultural phenomenon – it’s a life-saver in the most literal sense.
However, if you take a closer look at it, you’ll notice that people dive into the world of bodybuilding for many different reasons that range from improving their posture or recuperating from an injury to building a physique worthy of the Mr. Olympia title. And naturally, all of these different personal goals are, or should be, associated with different specific approaches to the complex art of building size, strength and flexibility.
If your goal is to substantially increase your lean muscle mass while burning off excess body fat, 5 x 5 training might be just the right thing for you. This tried and tested program was designed to increase strength and help you break training plateaus by hitting your muscles hard three times per week with 45-minute workouts, stimulating a great increase in strength and muscle mass as well. It has been used by athletes from all walks of life for decades now and its simplicity and effectiveness have maintained its popularity to this very day. In addition, this program is perfect for people with a very busy schedule who can’t make the time for five or six gym visits per week.
The 5 x 5 training method
As the name suggests, this method includes performing 5 sets of 5 reps per exercise. The exercises are usually compound lifts, since they promote greater gains by hitting more than one group of muscles at a time, compared to isolation movements. These are the compound exercises that should be the focus of your 5 x 5 training:
During each 5 x 5 workout, you need to perform 3 of the five exercises, with squats being mandatory for each session, with 5 sets of 5 reps for each exercise. That being said, deadlifts are an exception to the rule – to prevent completely exhausting yourself with multiple sets, perform only one set of deadlifts with five reps.
The 5 x 5 workouts
This program consists of two separate basic workouts:
Workout #1
- Squats
- Bench presses
- Barbell rows
Workout #2
- Squats
- Overhead presses
- Deadlifts
This is performed 3 times per week on non-consecutive days, followed by 2 rest days, as such:
WEEK 1
Day 1 – Workout #1
Day 2 – rest
Day 3 – Workout #2
Day 4 – rest
Day 5 – Workout #1
Day 6 – rest
Day 7 – rest
WEEK 2
Day 1 – Workout #2
Day 2 – rest
Day 3 – Workout #1
Day 4 – rest
Day 5 – Workout #2
Day 6 – rest
Day 7 – rest
Switch back to week 1 after you complete week 2.
Is training to failure necessary?
Unlike most bodybuilding routines that emphasize training to failure and thoroughly exhausting your muscles, the goal of the 5 x 5 program isn’t to make you train until you drop dead. Instead, the basic idea is increase your strength and muscle gains by gradually increasing the weight you’re working with. Begin light and asses your current level of strength, then slowly increase the weight by 2.5 kg for each following workout. Train hard and use proper form and you should be able to notice significant increases in strength and size within a few months.
And don’t forget – the most efficient techniques are usually the simplest ones, so instead of discarding this program because it looks too easy, give it a try and prepare to be fully amazed.
5X5 training is an awesome program! I came across the Stronglifts 5X5 website while doing some research and read it from start to finish. I was so impressed with what was written about the program I decided to give it a go. I had never done a true strength training program before. I stay in shape through martial art training and teaching and did some basic weight lifting, but I really never followed a true strength training routine. I started in October of 2016…by April of 2017 my gains have been awesome. I’m 6’2″ 115 pounds and 52 years old…53 in May! I have never been a natural at lifting and really have to work hard for every gain. I followed the routine exactly as laid out…I added my own stretch routine, which lasts about 3 – 5 minutes to the beginning and end of the workout. Other than that I’ve followed the Stronglifts 5X5 routine exactly using the downloaded phone app to guide and assist me. It’s a little humbling to start all your exercises with such low weights, but I figured if I was going to do this, lets do it right and build a solid foundation. Here is my workout weight comparison from…
week 1…Squat 130 lbs; Bench 130 lbs; Row 65 lbs; Overhead Press 65 lbs; Deadlift 125 lbs.
Week 23…Squat 282.5 lbs; Bench 200 lbs; Row 180 lbs; Overhead Press 122.5 lbs; Deadlift 300 lbs.
I never thought, at my age and body style, that I would ever see these numbers. These are my workout weights, not heavy singles. I plan to continue this program to see what further gains I can make. Diet is my new challenge, trying to figure out how to best feed my body to continue further gains and development. The 5X5 routine has made me feel great and truly improved my strength on a personal level. I’m a full time Law Enforcement Officer with 20 years on the job…I wish I would have started this training years ago, but I’m definitely making up for lost time.
New to weightlifting. What is the recommended rest time between sets for the 5×5 workout?
About 60 to 90 seconds
Will it works biceps..and gain muscle..
Yes, the biceps works indirectly when you work on your rows and chin ups/pull ups
I am 65 years old will this program keep me fit
Yes, absolutely. Just don’t overdo it with the weights. At 65 I would not try to increase the weights every week or every other week.