How To Increase Strength And Build Muscle With 5x5 Training

Getting stronger is key to help you build lean muscle mass

We've created a workout routine you can do at home, you should check it out: 5-Day Home Workout Routine

We all have different health and fitness goals. Getting stronger is probably not your main priority, but it can help you build muscle faster.

In this article we will talk about 5x5 training, a very efficient strength-focused workout routine. Its pros, its cons and help you understand some of the principles that you can start using in your workouts.

5x5 workout routine is simple:

• 3 workouts per week
• 3 exercises per workout
• 5 sets per exercise
• 5 reps per exercise
• Aim for 60-85% of your 1RM (One Rep Max)
• 2-4 mins of rest periods

You should aim for 5 sets of 5 reps with good form. Once you're comfortable with this weight and number of reps, increase the weight by the least amount possible.

This program focuses on two main workouts:

Workout A:

• Barbell Squat: 5 sets x 5 reps
• Barbell Bench Press: 5 sets x 5 reps
• Barbell Row: 5 sets x 5 reps

Workout B:

• Barbell Squat: 5 sets x 5 reps
• Overhead Press: 5 sets x 5 reps
• Deadlift: 1 set x 5 reps

The 5x5 training plan is usually structure as such:

• Monday: Workout A
• Tuesday: Rest
• Wednesday: Workout B
• Thursday: Rest
• Friday: Workout A
• Saturday: Rest
• Sunday: Rest

• Monday: Workout B
• ...

5x5 training focuses on two workouts performed three times a week, with enough rest to help you perform at your best.

This program has become very popular because most people gain strength and muscle mass if it is performed properly.

5x5 training is very efficient for three main reasons:

• Compound exercises: this program focuses on compound exercises, which target multiple muscle groups when you're performing them. They help you build more muscle, build a strong core and burn more calories than isolation exercises.

• Effective reps: we know that most rep ranges allow you to build muscle as long as you train to failure. The reps closer to failure are called to effective reps. The higher the intensity (weight on the bar), the more stimulating the reps will be. Studies have shown that you aiming for 4-7 reps seems to be optimal for muscle strength and growth.

• Rest: since 5x5 makes you work out three times a week, it allows your CNS (Central Nervous System) and muscles to fully recover between each workout.

5x5 workout routine is very efficient because it uses compound exercises, focuses on effective reps and allows you to recover properly between each workout

Even though this training plan is very efficient, it's not for everyone. Here are some cons of 5x5:

• Lack of isolation exercise: compound exercises are great because they focus on several muscle groups. However, with 5x5 you would not be able to target specific muscle groups like isolation exercises do.

• Long workouts: since you're aiming for heavy workouts, they tend to last longer than a traditional 1-hour workout.

• Only training three times a week: resting between each workout has its benefits, but some people like myself enjoy exercising on a daily basis, even if it's a light active recovery workout.

5x5 training has cons if you keep its rigid structure, so doesn't hesitate to adjust it according to your schedule and preferences.

This workout routine is used by beginner lifters, Olympic weight lifters and more advanced athletes.

5x5 training is a great way to build strength no matter what your fitness level is.

I highly recommend this program if you're looking to build strength and muscle. It will give you a strong foundation so that can become more specific in the future.

However, not everyone wants to be very strong and it's okay. The 5x5 training is probably not for you, but you can learn a couple things from it.

Me for example. I like to start my workouts with a compound exercise where I am for 4-6 reps for 5 sets. Then I increase the rep ranges as the workout goes on.

The 5x5 training program is not for everyone, but you can use some of its principles to get stronger.

• You should aim for 5 sets of 5 reps with good form. Once you're comfortable with this weight and number of reps, increase the weight by the least amount possible.
• 5x5 training focuses on two workouts performed three times a week, with enough rest to help you perform at your best.
• This workout routine is very efficient because it uses compound exercises, focuses on effective reps and allows you to recover properly between each workout
• 5x5 training has cons if you keep its rigid structure, so doesn't hesitate to adjust it according to your schedule and preferences.
• It is a great way to build strength no matter what your fitness level is.
• The 5x5 training program is not for everyone, but you can use some of its principles to get stronger.

• Chris Beardsley. "How many stimulating reps are there in each set to failure?"
• PP Wood, JE Goodwin, and DJ Cleathercorresponding author. "Lighter and heavier initial loads yield similar gains in strength when employing a progressive wave loading scheme"