Why 5x5 Training Is Superior for Muscle Building
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- In this QUAH Sal, Adam, & Justin answer the question “Are 5x5 workouts effective?"
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“The Truth About 5x5 Training"
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I did 5x5 almost 5 months now. And I got better result than years of me doing the traditional sets.
God bless
Good to know...Mahalo Bro
You’ll prob notice if you change it back to something else it will trigger continually growth 5 months is a very long time to be on the same program, your ready for a Deload period unless your just continuously increasing strength after 5 months which would typically only be indicative of a beginner
is there a whey to progress or just go with instincts? How do you know when to add weight?
Of course
5x5 is a very effective way of building strength and muscle.
What about for weight loss
@@thedarknight4068 I would say yes it would be, combined with a slight calorie deficit and cardio 3x a week
@@thedarknight4068 for weight loss, yes and no. Yes bec performing the exercises in a 5x5 still works you and burns calories. No, if you will solely depende on a workout program for weight loss. 60% of the weight loss journey would really rely on proper diet or proper nutrition.
You need to be on point with your diet too. I would suggest 5x5 and about 30 mins of light/medium cardio
I would suggest doing traditional bodybuilding style 4×10-15 sets of exercises for 2 3 months and losing a couple of kilos and the when you are trying to bulk after your cut start the 5×5 , because 5×5 is all heavy compounds that need a lot to recover from specially after 3 4 weeks so it's better if you are in a surplus while doing 5×5 so you can recover easily and optimise your strength and muscle gain
I have been doing 5X5 since 1971
Best mass and strength program.
God Bless Joe Wieder and Dr Fred Hatfield.
I still use the 5X5 at 67.
I have also helped hard gainers use it to put on size.
I highly recomend 2 books for everyone who has strength and size and powr goals.
First is Joe Weiders Ultimate Bodybuilding.
Especially if you are just starting out.
Second is Power A Scientic Approach by
Fredrick C Hatfield , PHD
I have written programs for a lot of people with great results.
Study the old and the new and blend what works for you.
Ask for help if you are struggling with a goal.
Encourage others and learn from each other.
And remember when comes to building a strong healthy body it , like a lot of things is not a one size fits all.
Good luck , be safe and build up yourself and those around you.
And yes I still do 5X5 at 67
With maybe a tad less weight .
"After doing 5x5 for 6 months, then switch to 10-15 reps watch what happens" This is key! Yes 5x5 is a great way to build a strong foundation but from experience after a certain point it's important to switch up rep ranges (progression/periodization) and add in different exercises to compensate for any weak points which inevitably emerge.
You can do both in the same workout
@@cholg944 please elaborate? Write an example please, I am curious.
@@decathlete2000i used to do for example 5x5 squats and deadlifts followed by 3x12 leg extensions and curls. I think that's what he means
Just do 3 sets of 5, then stay with the same weight until you can get 3 sets of 8, then go up in weight it's not rocket science 😂😎👍
@@kingadjust6201it is to some people, that have no clue of what they are doing or have a fear they will hurt themselves.
Someone like me, that’s never been in a gym long enough to learn anything or never been in the gym at all. I cannot afford a trainer and I’m trying to get myself in better physical shape and build strength. Listening to different professionals trainers, like these guys or Dr. Mike, when they say things, I get confused and after that, it’s hard to get what they try to explain.
5x5 I’m hoping it’s basic enough to do at the YMCA or some other local gym, that won’t make me get discouraged and leave.
I typically go walking, because I can do that without any training or need a trainer. Jumping into a 5k would be difficult, especially without a person with knowledge of how to start running for the 5k.
I’ve been doing 5x5 for big lifts for around 10 weeks now mixed with other exercises doing just normal 10 reps x 3 sets and have had great results. Make sure I do proper warm ups and been doing stretches. Loving it, won’t stay on it forever but it’s been great for strength and building on some more muscle.
Same. Seen massive results with a similar program. It's fantastic.
@@mikiturner which program you used?
I do same thing lately I switch to 10 by 10 to built stamina but I will be switching to 5 by 5 in a week or two.
Isn't it a little too much by including squats and deadlifts at the same workout?
@@bloodcorer for short time it’s good but yeah once you get heavier its a struggle. I still managed to push through it. I don’t do this program anymore but I still go good results from training squats and deadlifts in same session.
It's also a great way for retraining from detraining because it causes less soreness i use the 5 rep range from 3 to 15 sets heavy weight, moderate and light weight.
Yup 5x5 has been massive for me. I burned myself out a few years back by doing 5x5 every workout so I stopped. But picking it back up and just being intentional about a deload here and there has helped a ton.
I can imagine the same thing getting old. I recall a video a few months back by Elliott Hulse saying his daughter used to work out often when she played soccer, but she took some time off, like a month or so before the season started again. He noticed her energy and performance were highly increased when she went back to soccer after her rest period. My brother and I use this method so we can rest and allow our gains to really heal and develop. We usually do strength training in 5x5, 3 days a week, for 3 weeks. We then take the 4th week off (imagine this within a month's time). Then we do a second month of 3 weeks strength training with 5x5's 3 days a week, take the 4th week off. Then we do two months of hypertrophy training with high reps using the 5x5 method, 3 days a week...3 weeks on, 1 week off. Give it a try and see if your gains will increase. I bet you will throw off your body enough to not get too used to one type of exercise, so you can keep the gains coming.
@@claytonwright2416 awesome advice, I’ll give that a try next month. Thanks for the detail as well 👌
@@claytonwright2416 I like the idea of doing two months of hypertrophy training sandwiched in between 5x5 sessions but how are you doing hypertrophy training using the 5x5 method when you say you are doing higher reps? Are you doing higher reps or are you doing five reps?
@@willg37 I'm going to guess that he means 5 sets at higher rep ranges for hypertrophy, loading up on volume and decreasing weight.
Could you explain when exactly and how to deload
I started off with 3X5, after six weeks 4X5, and after 12 weeks 5X5. I was a couch potato starting off squatting 85 pounds, after a year I'm at 355, and deadlifting 410. I also throw in heavy ass farmers carries, yoke walks, sled exercise and yoke walks.
Sounds great! I'm doing a 3x5 myself I've been mixing in hypertrophy routines (aesthetic routines) provided by mind pump. I do 1 month of strength and 3 months of aesthetic, but I always take my 70% max and focus on PO(progressively overloading) during the 3 months. I was able to maintain 200lbs for 3months and increase my squat from 160lbs 'Ass to Grass' to 180lbs AtG. Working on getting that to about 200lbs and hopefully bumping my Bench to 220-225lbs this month.
I believe it! I did SL5x5 in 2015 and went from 135lb squat to 365lbs in 4-5 months.
Just wanna say, you're a beast. I started off deadlifting 80lbs for 5 reps and benching 75 for 5. After a year mymax deadlift is 300 and max bench is 180. I could learn from you! Especially about squat. That never clicked for me so I do other variations
I am 63 years old, been HIV for 32years, I don't have access to real decent iron. I have 2 dumbells and instead of heavy for 5 reps, I'LL GO UNTIL I AT FAILURE (25-35 ) REPS EXTREMELY PERFECT FORM, and did the 5 sets like I described. And I got great gains 💪 thanks guys
HIV?
@@RootyReddy yeah I got the blood test verified it on November 1990 on a parole violation, back then a few dirty urine sample, was enough for the system add me to the number of inmates in the state system, ridiculous right? THAT is not the way they are doing cause the economy is not enough... But life is good cause I have a roof over my head and 609$ in the ssi , but HRA getting most of the rent and I have 12 years Free 🤓👍
@@raymondruiz199 does HIV affect lifting at all? Is there any side effects to medication you may be on? I’m not HIV positive I’m just kinda wondering if you had to make any adjustments
Everything works. Some things work better than others. Nothing works forever. These guys have a great show.
This is the best video I've seen on this in forever. It hits both the positives and negatives.
I loved 5 x 5 training few years ago. Lost loads of fat and built lean muscle. I also smashed my forces fitness tests. Another plus is that you don’t need to go everyday! Since then I have maintained a decent solid base of muscle. The issues with neck and shoulder pain was horrendous though so take it easy.
How did you manage the shoulder pain? I’m starting to really feel it when I bench and do ohp and it is not fun.
@@dylan4701 row more solved my problems
deload your flat bench and change your grip. You shouldn’t feel pain from doing OHP or flat bench press unless you’re talking about neck soreness following a workout. If you’re feeling neck pain during a bench press, you could be straining too much. And the guy that said to row more is spot on. You might’ve pulled your head forward because you have tightness in the shoulders and pecs. Not fun. I had it one time for a long period of time and it took a lot of neck and back exercises to correct the imbalance
Do you add weight until you can only do 5 reps? Or just make sure it’s difficult to do the 5 reps?
@@dylan4701 I switched flat bench to incline and I have had no issues. I suffered near debilitating shoulder pain from flat bench and close grip. A slight incline alleviated all pain and I added over 100lbs to my bench over 6 months.
Just got back to lifting and started with 5x5. It is amazing how quickly your body adapts to it. Being a bit older now I do however pay attention to properly warming up and letting my body fully recover.
as an older lifter wanting to continue to see gains but slowing down, check out the madcow program. It has many of the same principles but at a slower rate with more loading in the progression each set.
When I was younger my friends and I did 5x5 but we'd gradually add little weight on the bar. It would only be 5 lbs higher on set 4 and another 5 lbs on set 5. they were there to help us keep the weight moving.
You cannot get to next weight, add 2.5 pound weights.
I love knowledge like this because I know that I’m doing some stuff right and some stuff wrong 💯‼️
Doing 5x5 now and it has definitely made me stronger and helped with muscle building
I used to do 5x5, did it for a long time. But I'm older now, and I get persistent DOMS when I do that amount of volume, and I was plateauing. After watching Dr. Mike, I realized that my problem is that I was sore every time I worked out. Now I do 3x5 for squat and bench and 2x5 for DL and OHP, and I've broken through my plateaus. I can train every other day without starting my workout sore...no more plateaus.
I've stuck with this for about three years now, and my progress has been slow but constant. I raise the weight every workout (2.5 lbs for presses and 5 lbs for lower body movements), and deload once I stall on three of those movements. Mix that in with pull-ups and rows and I have a program that really works for me.
Hi there, what does DP mean and what how does deloading work? Thanks
@@hit-1090 DP? Do you mean DL or DOMS? DL = deadlift, DOMS = delayed onset muscle soreness
How old ru bro?
@@kingmusa5516 Just turned 50
@@hit-1090
Double Pumpitration
I’ve found that starting with heavy singles then doing my 5x5, followed by 3 accessory exercises 3x8-10 is showing great results. So for example if I’m pressing that day, I’ll do 3-5 heavy single squats then do a 5x5 on bench, then weighted dips, tricep extensions, dumbbell press, etc.
I also take 1 day off between sessions and my fatigue went away
Good video ill be listening to this podcast from now on
Just had my first kid and have felt very lazy but Ive gotten back into a 5x5 program and it feels amazing. Love that you get to practice the techniques and that you can track your progress so easily.
😅 heeeeyyyyy now it's the mum that's supposed to feel lazy now. Jk 😜
Thanks for the education and insight! 😎✊❤️
just in time for my 5x5 program. Strength training and muscle hypertrophy.
The compound movements allow heavy weights. The 5x5 allow better form which results in better ROM, usually. And, just the tonage moved is great. It's just a work smarter not harder type of thing.
Memes aside: I did starting strength novice program. The 3sx5r and the 1sx5r for deadlift; may help new people just trying to get generally stronger.
I used to be a 4x10 guy 5 days a week. I’m older now I’m A concrete finisher and had to switch to 5x5 3 days a week and I’m really pleased with the results.
4x10 for me. I haven’t tried 5x5 it sounds like a weak work out but I guess you could go heavy… not my style. I’ll try it.
Weak workout? That would be user error
@@mikekeller5202 have you done four sets of 10? It’s pretty hard lol
@@DJ-kg6zq try doing a 5x5 workout while going as heavy as you can and you'll see for yourself which is harder
That doesn’t make sense. The older you get you should be doing lighter weight and higher reps to avoid injury. Not the other way round
5x5 for 8 weeks with progressive overload (3-5 minute rest periods between each set) on to
2 weeks of 3x12-15 with 60-80%, 30-60 second rest.
deload week after.
back to the 5x5 after. this way 5x5 never stops working, and you get your hypertrophy and muscular endurance work in too
3 minutes rest after 5 reps?
@@keifer7813
Yes
@@DanielFlores-fo1ee Why so long?
@@keifer7813 Because of the load, I imagine. He doesnt say it, but I am guessing 5x5 with 80%+ of your max rep. When you do heavier loads, you need way more rest.
In order to regenerate the ATP I believe its called for the strength to return in the muscle for the next set. If one starts the next set too soon one can expect potential diminished performance.
If I were looking for Science backed Exercises.. where is the best , and trusted site you guys Use… Thank you guys for everything, the Gurus of the Game.. your emphasis of “Science backed” Information is respected
i loved 5x5 for building strength, I'm numerically stronger now at 50 than I was at 26. The bad part is performing once you've reached your max at almost every exercise. its hard, and a missed meal or less sleep and my max rep falls fast
@@JDirty-w-tha-30 Thanks for your reply! I've been doing the DEadPool workout Ryan Reynolds did to get in shape for the movie. It was pretty good and along with some 5x5 elements, had me looking pretty good in 2019, until the Apocalype happened.
During lockdown, I found an online workout Beach Body On Demand and the 100 day program uisng cardio, HIIT bodyweight training was rough but varied. That program helped my mobility in so many ways
Try to decrease the weight by 10% and begain to add weight 2.5kg for upper 4.5 or 5 kg for lower on the next week or just step next to 3x3 method
5x5 has always been a staple since high school and even 10 years later . I love how you guys mix in stuff like this in your program 😁🙏
15yr of recurring lower back issue which made me bedridden for days every few months. Went to so many physios and chiros to no avail. I was so desperate that I started 5x5 after reading some stranger on discussion board wrote that he "fixed" his lower back issue with the program. Now almost 10 years later, only had a relapse once and even that it was only a bit of soreness, but I wasnt bedridden at all. If you have a very bad lower back issue and have tried everything, with proper supervision, maybe 5x5 is your only hope.
Glad to hear that it was working for you , usually an injury or an issue means that that area is weak and needs to get stronger , thats a good way into looking things
I'm starting back up after not lifting regularly for almost a year (I'm still active, just haven't been strength training), and I plan to run 5x5 for the first few months at least in order to get back to basics and work on form, neural recruitment, and general strength before moving to a higher rep hypertrophy focused plan after either 3 or 6 months. 5x5 is a great plan for beginners or someone that's taken time off and need to kind of reset.
Hello mind pump! I watched you not too long ago and was wondering if you think I should stop doing full body workouts? I'm down 70lbs currently at 220 and my body is reforming. I have relatively just my stomach left, nothing too big but some love handles for sure. Do you think splits will help me or continue to do full body workouts?
This hit the mark for me. I got the strongest i’ve ever been doing the Bill Star 5x5. But i went too long with it and had all sorts of joint pains. I should have switched it up but the ego wouldn’t let me. now i switch the order of the exersises and have three completely different programs. I’m pain free and strong enough for my age. I could have made more gains in my 30’s if i new then what i know now! Truth!
How often do/should one switch to a different program? Thanks!
When did your join issues kick in? I’ve be doing 5 by 5 Benching for about 4 months and haven’t had an issue
@@troystievater381 pains only with bad forms and insufficient diet.
Yeah I followed the 5x5 Stronglifts which has you Squat 3 days a week for 5x5. That killed my knees after a month. I modified the program and scaled back squats but other than that I recommend 5x5.
Il gonna start the 5x5 again. I was on that for 3 months before the summer, and felt stronger. But then i had 3 weeks off work and vacation i struggled to get back. Now im gonna start again tomorrow after a long time away. 👍
Big ups for Travis repping the bird on the bat. StL all day baby. Also, 5x5 has been a game changer from the old school progression sets or the go heavy and back down to 60-70% for your long reps.
The problem is sticking with it forever ....but it's great once you bring it in every couple of months or periodize it
I do a 5x5 full body, 1 compound movement for push, one for pull and legs i do rehab stuff(knee injuries) 3 times per week, But I usually lower the weight and go 8-12 on the last set or I add on a 6th and go 8-12, and thats the only set I take to failure. I used to be a brosplits-moron that did dropsets, superset and forced reps on everything for 2.5h regardless of muscle group, I just assumed more work and pain = more gains.....that ended in a 4 year break due to injuries. Now im doing 1/4 of the work i used to and im seeing better progress because I can actually train properly every session because i have time to recover between sessions.
Big advocate of this - 5x5 with a drop set to failure (especially on bench)
5×5 is practically identical to the Max OT System with compounds mvts for 4-6 reps and 3 to 4 min rest.
It really isn't : 5x5 builds strength, Max OT is going for bulk muscle: do 3 months of 5x5 followed by 3 months of Max OT
@dexstewart2450 they are literally the same literally only a difference of 1 rep you really thi k that makes huge difference 😂
I'm a 32 year old beginner so take this with a grain of salt.
I've been doing timed 5x5 workouts with calisthenics and a final light weight burn out set mixed in with great results.
For example I'm working with 205 on the bench very slow and controlled reps. 3 minutes between each set but I do 10 slow and controlled pull ups between each set. I finish with putting 135 on the bar and pushing until I literally can't get the bar up and someone has to take it. I started only being able to get 19 reps with 135 and yesterday I got 30 after 3 months of this. I also work with the 205 for the whole month no matter what and will only up my weight by 5 pounds a month. Keeps me from feeling forever tired and getting hurt. I'm in this for the long game.
I'm 30 and I add 5 pounds to my bench every week.
@@shadowbanned340 RIP shoulders
During the first 3 years I lifted the 5x5 is how I made most of my progress. They are correct about it no longer working once you become more advanced in lifting though. I consider it the greatest beginner routine and still good for intermediate
I have mentally trained myself for 6x4 and I always implement this type of training my first year back in the gym to get my strength and mass to goal levels
I’m 62 and I’ve been working out since I was 15 years old, lotta mileage on the old body. Just finished up an eight week cycle of 5 x 5 first time I’ve done it in years I actually noticed gains significant ones at that. And noticed some changing of my size I’m suddenly a little bigger if that’s believable. They do work, but as he said the joint pain and everything else that comes with it especially at age 62 can be tough to deal with. Eight weeks is as long as I’m going per cycle on it but I’ll definitely revisit it in another few months. Great video guys have a good one.
Thank you for sharing!
Hello Steven, I've just turned 60 so would like to ask the advice of someone with a similar age context to me if that's ok. I am planning to do a block of work on 5x5, so would like to ask what the percentage of your 1 rep maximum you work at, also is that for all five sets or would you do a couple of sets at a lower percentage, then the last few sets at the target percentage? I hope that makes sense, thank you.
5x5 sounds nifty but my recovery periods were too long(over training) @ 70% rpe. 4 sets of 5 or 3 sets of 6 is a more appropriate volume for me @ 70% rpe.
Great video thanks
Literally been listening to Mind Pump podcast for the last 100-200 episodes and this is the first time I’m seeing y’all’s face😂 I was so off for what I thought y’all looked like💀
And nobody is jacked as i expected:D
@@FitFatFit bro Sal is shredded wym😂 they all strong
One thing I like about 5x5, especially with heavy emphasis on compound lifts, is you have a tendency to avoid junk volume. And so often without realizing, that’s exactly what I would get and I don’t feel so great. However with 5 sets of 5 reps while lifting relatively heavy, I would actually feel accomplished after finishing off my final exercise.
I remember Arnold making this a big foundation in his training to break through plateaus. It was in an issue of muscle and fitness back in the early 2000's. Good stuff that works great with different percentages of your max.
Squat, row, and bench, will get you right. If you want to do extra you can, but that core right there will really help you
I use a regular programme but occasionally switch 1 or 2 compounds to 5x5 and it really helps build strength
The Agoge Diet is the ultimate meal plan for those looking to build muscle fast.
I wish people could just be fit without dieting and working out ??
figured it would have been the seefood diet.
I'll see myself out.
Try the Snake Diet. I'm able to see my gains faster and allow my body time and rest enough to heal and develop. Check out Cole Robinson, too. He's a health coach, and he really knows his stuff.
Sounds good for strength training not necessarily hypertrophy. I'm older and a set of 5 reps close to failure is way too heavy for my joints but younger to middle aged it might be a good thing to engage with. After lifting consistently for over 40 years I'm stronger than my joints can handle heavy weights. They mention this in the video so 5X5 is a younger man's game lol, I'll stick to 10-15 reps.
I’m in the same boat. Years of competitive volleyball and being pretty tall has been hard on the joints, so they can’t take as much as my muscles can lift. Need to look into joint supplements maybe, might help.
@Nope Leave Me Alone there’s Olympic teams and professional leagues for volleyball…
@Isolated Pixels I agree. And I say this because I’m only 25 years old but it already feels like my joints can’t take a lot of load
For me personally heavy sets of 5 are far superior to 8-15 rep sets for hypertrophy
Have you tried working with a Active Release Technique physical therapist? Look into it, it helped my joint pain.
I usually do full body 3-4 times a week. Squats, deadlifts, barbell oh press, chest press 5x5.
We’re are your shoulder exercises
Oh press is Overhead Press which is for shoulders
@@arwinbg8342 Overhead press??
@@joebloggs6922 it’s where you press shit over your head.
I do something similar, full body, power cleans, push press, trap bar deadlifts. Usually 3-6 sets for 6 reps.
This is where I began in high school lifting 5 sets of 5 of the big 3:
Squats
Cleans/Deadlifts
Bench
5x5 & 3x3 is great! Also 50to1 method is great!
When I was competing in USAPL 5x5 was always the core phase of my program. I had high rep blocks and low rep blocks, but the middle was always 5x5. The only problem I find with people and 5x5 is that they aren't getting to the heavy sets until the last set, you are really supposed to be at your working set by set 3.
5x5 style training with the basic compound barbell movements is a great starting point for weight training. When you're starting out with lighter weights and learning the movements, 5x5 will help you see great progress. It has its limits though. For me I started with Stronglifts 5x5. And I did run into issues with joints and fatigue once I started pushing heavier weights. One thing the guys don't mention here is how some 5x5 programs have you squatting *every* workout, three times a week. That's great when you're starting out - not so great once you hit heavier weights.
5x5 is not the end all be all, and people seem to overlook that even the biggest promoters of 5x5 aren't dogmatic about it. Starting Strength actually uses 3x5, and StrongLifts recommends dropping to 3x5 once you hit hard plateaus. They do allow for assistance movements like chin ups and dips, and when you reach a more intermediate training level they recommend changing your training to things like the Texas Method and Madcow.
So you would recommend 3x5 for powerlifters looking to compete?
Used to do 5x5 but after a couple of years, I got bored and exhausted from it. As I got into my 40s, doing back squats were getting increasingly difficult and worrisome. Now I play around with my own routine that I'm happy with. BUT, 5x5 taught me a lot and gave me a great foundation.
If I’m doing the big 5 compound lifts 3 times a week, do you think it’d be better to do 5x5 or 3x5? I’m a beginner. I also heard some people do 1x5 for the deadlift since it’s right after squats
Im definitely gonna do this🔥
5x5’s might be the most efficient thing you can do
Been working out for a year now, never taken a week of. Only compound lifts. Here are the results:
Deadlift: 278.4% Increase
Dumbell / Barbell Row: 170.3% Increase
Squats: 140.7% Increase
Military Press: 121.4% Increase
Bench Press: 81.82% Increase
This is increase in ”working weight” not PR because I didn’t try any PR when I started.
Also to add, I do 5x5 for 4 weeks. Then I switch to 20x3 with much lighter weights. This helps dealing with the stress that 5x5 gives to the joints etc. 20x3 feels fine. But very exhausting. 4 week of that, then 4 weeks of 12x4.
So 20x3 > 12x4 > 5x5
Works for me and I like it!
In 5×5 do you increase your weight after each set or keep the same weight and increase it the next week
@@hempar9612 On a heavy exercise like squats i usually start with lets say 90 kg first set, then 100,110,120,130. Sometimes I do 2 sets with the heaviest load. But I feel like this is alot better than just slaming the weights right away. It worked in the beggining when loads where light, but over 100 kg (225 lb) the loads become great on the body and you kind of have to ease it in.
And I increase if I feel like it’s too light. Might happen within the 4 weeks with 5x5, but usually I add about 10kg to an exercise to 5x5 after 8 weeks of 12x4 and 20x3.
Hope that explains it. Basically, I add weight if I need too.
Combo setting push-pull movements while prioritizing the first set for max reps has worked wonders for strength and physique. The lightest set should hit 6-8 reps and every 1-2 weeks another rep to the first set. Work pyramid style with that first set being the lightest of the working sets.
This seems counterintuitive given we want to typically want to prioritize our energy for the heaviest sets but working in a semi fatigued state seems to auto regulate the tendency to focus on weight.
Quicker recovery and more quality volume and technique.
The best 5x5 program I’ve seen changes to lighter weights higher reps after a certain period of time. I guess to prevent injury. 5x5!is definitely what I’m focusing on when I get back to a country with a real gym then I’ll moce on to my mixed reps and sets routine that’s always been good to me
How long should I do this program (Strontlifts) for/ at what point should I switch to an upper/lower split ?
I have been doing a version of 5 x 5 full body for 27 years, ex. sometime 8 8 6 6 5 or 6 6 6 6 6. Mixed between horizontal, vertical, hip hinge and leg push movement. 5 days a week in supersets, dumbbell press followed immediately with dumbbell row. Instead of Dead lift, maybe a rack pull or Romanian. Lots a compound variation so you don't get bored. And what great is I rarely have to do abs. Just mix calves in with squats
Question if I’m doing:
Squat
Deadlift
Overhead Press
Bent Over Row
Bench Press
Monday - 3x12 Smith
Wednesday - 4x8 Dumbell
Friday 5x5 - Bar
Any critiques?
I worked out at John’s Hopkins university years ago and Bill Starr was the strength coach then. He popularized the 5x5 for football. At the time I thought he was nuts. Boy did I feel stupid years later once I finally tried it. He was a very strong guy
I liked the infographic, good addition.
i do 5*5 then add curls and eitheir dips/lateral raises
Me personally I've always done 4x10 it's what I've been happy with and how I got to where I am physically
Imo the program or range you choose when you start lifting doesn't matter nearly as much as just being consistent.
4x10 ain't gonna do shit but keep you at the same weight, for forever.
HitlerActually
Wrong
@@hitleractually8180 Progressive overload in small but steady increments says otherwise
I love 5x5. When I started I would be worn out trying to get that 4th or 5th rep of my 4th and 5th set but literally a week later I'm able to do it then I add more weight and keep going.
You started too heavy then
@@DF-fo9bh you’re supposed to be worn out on the last rep
I respond well to high volume so in college when i was lifting more etc,I would run my 5x5 sets of compound lifts superset with another isolated movement of the same muscle group, so I got a great pump and help to mix it up and for me sped up the workout. Flat DB press with Incline flys, or Incline DB press with flat flys. Squat with extensions or leg curls... Ran the superset 5x5 too but usually had a slow eccentric movement
I do 5 sets of 8-10 on the compound movements maybe 5x5 would be interesting but my joints already achy from a 55 hour a week labor job
Having done both styles, I find that the 5x5 feels better on my joints, even though I'm a working at a higher % of 1RM. YMMV.
I have same situation. I do 5x8 on squats still just for volume but then taper to 5x5 as I up the weight in my periodization. I find I actually have better recovery with 8s though.
I'd like a video that goes into warm up set weight selection, cadence, rest duration, and what the 5 sets of 5 look like. Does those 5 sets include warm up sets? Do you pyramid up in weight, or are you sticking to the same weight for all 5 sets?
You do warm up sets up to your working weight and then you do 5 sets of 5 reps at the same weight. Every time you train that exercise you should be incrementally putting more weight on the bar. Progressive overload is what you’re after. Stronglifts has a pretty straightforward guide online that will give you all of the information your after.
In calisthenics would it look like this?
Close to body: dips
In front of body: pushups
Overhead: ring extensions or hand stand push ups.
5x5 is perfect for gaining strength.My old SBD was 440kgs but now is 535kgs (yes It took some time like 5-6 months as I’m was on caloric deficit).
5x5 is my favorite. It's like the perfect blend of strength and size.
Does anyone know are you supposed to be doing 5x5 at a weight where you can do the same weight for all 5 sets, or start at a max you can do 5 reps at and bring the weight down as needed to get 5 every time?
I pyramid and superset a ton. Fast tempo and high intensity. Some isolation movements and isometric and eccentric loading, negatives too.
So, why is the typical rep suggestions usually 8-10 reps or 12-15 reps??? Also, to me doing the 5x5 workout just doesn't feel like I'm getting a workout. So, how long would you suggest doing 5x5 before changing
I'm doing 5 x 5 deadlifts tonight! Pray for my joints!
Try this movement before your next deadlifting session and see what a difference it makes!
th-cam.com/video/QxLT6KS_UAk/w-d-xo.html
I do 4 sets of 6 reps, because unfortunately I never have a spot and I am able to barely hit that 6th rep by myself. I was able to increase my my workout weight from 225 on bench to 265 for 4 sets of 6 after a few months. Worked for me. If I had a spot I would do 5x5.
If you do 5x5, you should know RPE. Keep it for 8,9 instead of 10 Rpe gonna be great. And you dont need spotter
@@hoctruong379 I do 4 sets of 6, then my follow on exercises are 4 sets of 8. Works for me.
The STL hat 🤘🏻I’m in St.Louis.
5x5 is the most effective method I ever used. But I reached a limit of loads where is being really difficult to pass
My current workout is 5x5 on the compounds followed by isolation movements done as drop sets for higher reps.
Bench press 5x5
Incline press 5x5
Cable flys 3x15 (set of 5 then drop the weight down by 10% then do another 5, drop weight down by another 10% for 5, that’s just one set. Repeat 2 more times.)
5 * 5 made me know exactly what i can do, how much and how hard i can go. When i tried a bro split after, it was too easy and i felt like i was wasting time. I"m accustomed to squatting heavy 3 times a week. I did add in 2 sets of hammer curs and 2 sets of normal curls on chest days, and on over head press days i'd add in dumbell skull crushers. In 3 months, i was jacked, busting thru my clothes in the chest, arms, legs and ass
I started 5x5 and and I added 100 pounds to my back squat in 2 months then rested one month and added another 60 pound in one month then switch to the 5/3/1 workout for a month and a half and gain ZERO pounds to my back squat… 5x5 gets you strong AF
Unless you're new to lifting, those numbers are a fantasy
@@yeshuasage3724 I’m not new new
Been lifting for 10 years
Just started actually using percentages/reps it’s like I’ve been lied to my hole life. Then the internet came and helped me out
5/3/1 is a slow but steady program, you dont do it for 6 weeks, a cycle is 4 weeks alone, then you raise your training max which is lower than you actual max. Then you gotta pick assistance work, which can be strength or bodybuilding based. It's a complex program that you should do for 3-6 months and really push those last sets every week (except deload). It's really great for breaking through plateus, but a long term program (you can plan out 12 months in advance and know what weights you gonna use in which workouts, and adjust the weights as you go to smaller increments if you fail your maxes too often)
100 pounds in two months hahahahahah 😂😂 who tf are you trying to fool
@@Bebolife12345 it's possible for a 1st timer easily
Got injured doing 5 x 5. Also it takes time man, and I have 2 small high maintenance kids lol. So I do 3 x 5 now. Power clean, bench, squat, deadlift... And I'm a fit 40 yr old guy. I don't get injured and I keep at it. All I'm saying is 5 x 5 might not be for everyone, and taking advices from people who earn a living training might not be the best ;)
How about 3 x 10
1. bench press, 2. Deadlift, 3. Back squats ?
1. Shoulder press, 2. Front squats, 3. Bent over rows?
Do you guys think deadlift is MANDATORY for 5x5? I’m worried to do it.
In this 5 x 5 style, how many exercises would you do, for example if you do push pull and legs split? Thanks 🙏
5x5 was a staple in HS. 130lb bench increase across 4 years, 200lb squat increase, 150lb deadlift increase. We did 5x5 MT upper body lower body respectively, 3x10-12 ThF upper light lower light.
what was the routine
With the 5x5 program: Do you warm up with lighter sets first and then hit 5x5 with your target weight, or is it 5x5 from warm up set - heaviest set?
Warm up set before the count
Reg Park, the founder of 5x5 training did 2 warm up sets and 3 working sets
I'll do a warm up 1x2 then my first working set is a little light but still a big jump from my warm up. For example on squat
1x2 @ 155
1x5 @ 205
1x5 @ 225
1x5 @ 245
1x5 @ 250
1x5 @ 265
I’m 5”3 and weighed 120 lbs before I went into rehab(court ordered for weed lol),was always a skinny guy,but knowing my father was pretty well built for a short guy as well,I knew I had potential .I was also lucky my roommate Tamby was a personal trainer so that also helped.Started off training in the room doing 5x25(push-up,dips,sit-ups,pull-ups,chin ups)every week,then adding 25 every week until I hit 100 daily.Before I even got in the gym I was doing 100 clips np,people where already telling me I was getting my weight up which was was a huge boost for me.When I started in the gym I started with 12-12/10-10 sets x2 for 2 months before I started doing the 5x5 routine.It’s important you build up form,stability,and endurance in those muscles first as you will be maxing out every set,especially in the shoulders.You don’t want to be maxing shoulder with weak form,you kill you rotator cuff.I gained so much mass it was crazy,and I knew I was crazy strong,it was a unreal feeling.I left 146 at my heaviest,and I turned into pound for pound as many guys would tell me in the gym,the strongest little guy they ever saw lol.You know your doing something right when the bigger dudes let you train with them.Ever since then 7 years ago,I still knew I had more potential.I’m 33 now and just trying to get back into my top form.Finding out what works for you I would say is the most important thing,especially for small guys like me.Once you find out what works,stick to it.So personally the 5x5 max weight is crazy effective in short intervals of a month,you wanna give those joints and tendons a rest.With hard work and dedication,no form is unreachable!!!
How tall are you,if you don't mind me asking
@@vandave1517 5”3
Amazing. I’m the same age as you(34 in July) and I want to get back in shape as I am also skinny guy, I was going to the gym when I younger and was 80kg of muscle now 66kg and I’m not sure if 5x5 would be good for me as I never did it. Any advice would be really appreciated.
Wow, I need to add weed into my training mix!
I did 5 x 5 way back in the 1960's and set seven state records. That routine has been around for ages and it always works.
Advisable for beginners?
yes
I'm enjoying doing 5x5 on my off day when I'm not doing jujitsu, boxing or cardio training, it does take that king and I have all the gear at home in the garage
Jesus loves you
What about 5*5 for compound lifts & the normal 8*3 for isolation movements ? Cuz I don’t like to mix upper & lower body workouts on the same day
It´s great, I use it only twice a week to complement BJJ , you don´t have to go berserk with it of course or as those guy said, you´ll get injured but that´s true for everything.
I always start my powerlifting program with a 5x5…
A) 5x5
B) Top set of 5 and Backoff sets
C) 5x3
D) Top set of 3 and Backoff sets
E) Deload
F) Peak… Top sets of singles and Backoff sets
what if i do all my big lifts like squat ohp bench 5x10 isint its more reps what i do whenewer i reach all set of 5 with 10 reps i increace wheight by 5 pounds im thinking maybe i should try 5x5 i been only lifting for 5-6 months and its seems like its getting harder to increase wheight i gained 4kg in body wheight went from77kg to 81.7kg my bench increased from 62.5 kg 10reps to 85 kg 10 reps squat from 65kg 10 reps to 92.5kg 10 reps and shoulder press from 30kg 10 reps to 42.5kg 10 reps and its getting harder to increase wheight it doest increase every training sesion like it use to what should i do and how realistic it would be to reach 100kg 10reps bench 115kg 10reps squat 60kg 10reps shoulder press in how much time i could achieve this max body wheight maybe 83-85kg? i eat moderate diet get about 2800cals on average and 150grams of protein i take fish oils and multivitamin as a suplements what would improve me gaining more muscle and getting as close tho these strenght numbers?
@@saidassimkus1133 regardless of what you do (5x10 or 5x5) every time you can successfully complete all sets and reps with good form; yes, you will increase weight by 5lbs next workout. If you’re more advanced you can make bigger jumps like 10-15lbs however 5lbs a week will be a good enough increase so that you can reinforce good form/technique.
I generally 5x5 my main lifts of my splits when I'm not training for anything specific, seems to go ok.
My main pull day (specifically rows/carry days), 5x5 for barbell rows, then move onto other back exercises
Leg day, I sumo on leg day as my main leg movement (very rarely bb squat due to lower back compression and go hard on posterior chain instead), so 5x5 sumo deadlifts then move on to other movements
Chest day, 5x5 for any type of barbell bench (flat/incline/close grip), occasionally I'll go close to a 5x5 for heavy db presses, but generally I'll go a few medium-heavy feeder sets before 2-3 heavy working sets
Shoulder day, 5x5 for OHPs before hitting the dumbbells
Thats why you alternate the movement. Instead of back squat do front squat or zercher, etc.
Conjugate is the way