Most gym-goers appear to have a default set-and-rep pattern of three sets of ten reps. Why? Because it appears to be effective. Serious lifters, on the other hand, realize that five sets of five—abbreviated as 55) is even better. Reg Park, a multiple-time Mr. Universe, and idol to then-up-and-coming bodybuilder Arnold Schwarzenegger promoted the 5-5 approach in the 1960s.
What is a 5×5 workout?
Compound barbell movements, such as squats and deadlifts, are performed with heavier weights and fewer repetitions per set in a 55 session. A 55 workout consists of 5 sets of 5 repetitions, as the name suggests.
The idea is to increase your strength in compound motions by adding weight to the workout each time you do it. You'll only do these workouts three times a week because the rest days in between are vital for muscle building.
Why Does 5×5 Work?
The beauty of the 5-5 approach is that it is nearly difficult to make a mistake with it. Almost any way you understand how to execute five sets of five will result in some progress. The mix of load and volume is the explanation behind this. Low-rep sets imply high weights, and five sets offer you enough exposure to difficult loads to help you grow muscle and strength.
When it comes to 55%, the key concern is how much weight to employ. To be honest, your best guess is probably sufficient. However, if you approach it scientifically, you may develop a more sophisticated method. Lifting a load that only permits you to do five reps is around 87 percent of your one-rep max (the biggest load you can lift for one rep—all-out effort). Because you'll be doing five sets, you'll need to leave a little in the tank on the first. You'll have a hard time completing the four sets if you use the heaviest load that only allows you five reps right away. As a result, the weight you select should be lighter.
The next option is whether to use the same weight for each set or to gradually increase the weight. Both are correct. "Form takes precedence overweight,". Every rep should appear clean and seamless, whether you keep the same load or increase it by a few pounds on one set or every set. "Most people's best set is usually their third, fourth, or fifth," referring to the point in the exercise when the nervous system has been completely aroused but before tiredness sets in. "So, if the third set is going well, I might make a slight weight increase." (Depending on the workout, this could be five or ten pounds.) You'll have to keep an eye on yourself.
What Exercises Are Used in 5×5 Workouts?
Five by five is usually done on multi-joint barbell lifts like squats, deadlifts, presses, and rows—exercises that activate a lot of muscle and work a lot of different parts of the body. Isolation motions like curls, lateral raises, and leg extensions aren't good candidates for 55 because they don't lend themselves to big weights. Attempting to curl a big load for five reps can easily result in aching elbows or damaged biceps over time, so save the 5-5 approach for your main exercise. Also, because 55 is tough and time-consuming, don't do more than three exercises with it in a single session.
How Long Does The 5×5 Workout Take?
The length of any strength workout is largely determined by your strength. Working up to 365 pounds for squats takes longer than working up to 225 pounds. It's also crucial not to speed through your sets. Because you're lifting large weights, you should give yourself plenty of time to recuperate between sets for both safety and performance. Depending on the loads utilized and the complexity of the exercise you're completing 55 on, this could take 90–120 seconds or longer. With that in mind, a workout consisting of two or three exercises performed in a 5:5 format should last between 30 and 60 minutes.
One popular way to use 55 is to conduct three exercises in one session, with 55 being used to train the entire body. You could squat, bench press, and then end with a bent-over barbell row, for example. You may return two days later and perform three similar exercises for another 55-minute workout, and then finish the week with a third 55-minute workout after another day off. This is a very efficient technique of training, so it's ideal for novices and those who are young, and healthy and need to practice barbell lifts before mastering them. It may, however, be too strenuous for persons over the age of 35 or those who have injuries. Most people would be successful doing one or two 55 lifts per session, following the regimen for a month or so, and then transitioning to another training method.
5×5 Sample Workout
5x5 Training - Day 1 (Monday)
Barbell Squat: 5 sets of 5 reps
Chinup: 5 sets of 5 reps
Lateral Raise: 5 sets of 5 reps
5x5 Training - Day 2 (Wednesday)
Bench Press: 5 sets of 5 reps
Bent-Over Row: 5 sets of 5 reps
Romanian Deadlift: 5 sets of 5 reps
5x5 Training - Day 3 (Friday)
Hip Thrust: 5 sets of 5 reps
Incline Dumbbell Press: 5 sets of 5 reps
Face Pull: 5 sets of 5 reps
5x5 Training Round Up
The 5x5 training program is one of the most well-known and effective ways to increase lean muscle mass for people wishing to change up their workout routine. It's crucial to remember that when trying to gain muscle mass or bulk, you should be in a calorie surplus to aid protein synthesis.
Related article: The Push Pull Legs Routine for Muscle Gains
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