5x5 Training

Highlights:

-Classical program of 5 sets/5 reps

-Perfect for those looking for a simple and effective program

-Not recommended for powerlifting

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5x5 is a classical training method based on repeating 5 sets of 5 reps each. It can be done either with the same weight (this is the most conservative form of 5x5 very similar to German Volume Training) or some form of pyramiding can be applied (most mortals will go for this one).

Bill Starr, the author of “The Strongest Shall Survive: Strength Training for Football” is usually credited with introducing the 5x5 to USA. In his own words:

“The researchers found that 4-6 repetitions of 4-6 sets, increasing the weight on each successive set, produced the most significant increase in strength.  Terrific, I simplified the formula to five sets of five reps as that was the exact median and it was easy to remember.”

Various interpretations of 5x5:

-2 to 5 warm-up sets, then 5 sets of 5 reps, all with the same weight (also called 5x5 Sets Across)

-the 2 to 3 warming-up sets are already included in the total 5 sets so you only do 2 to 3 “real” sets

-5 sets of 5 reps with weight increasing with every set. Of course, this means you go for significantly less than your full potential in the first 2-3 sets

It must be stressed that 5x5 training is not good for every exercise (no training plan is). Deadlifts and similar exercises should not be trained in this way.

5x5 full-body training can be done 2 times a week. This will allow for full recovery of all involved muscle groups (yes, there are some trainees out there repeating 3 full-body cycles a week but in my humble opinion this is a typical case of overtraining).

For best results in 5x5 volume gains make 1-and-half minute breaks between the sets.

Strength training requires longer breaks of about 3 minutes.

The plain 5x5 program is based on the principle that you repeat 5 sets of 5 reps with the same weight until you can do the full 25 reps without cheating. Then you add 5 pounds (or 2.5 kg).

Day 1: Upper Body

Bench-press

Bent-over Barbell Row

Day 2: Lower Body

Double Kettlebell Front Squat

Barbell Box Squat

Day 3: rest

Day 4: Upper Body

Dumbbell press

Bent-over Barbell Row

Day 5: Lower Body

Double Kettlebell Front Squat

Barbell Box Squatt

Day 6: rest