Five by Five (2024)

FAQs

What is the 5x5 method? ›

A 5×5 workout comprises compound barbell movements — like squats and deadlifts — using heavy weights and lower repetitions per set. As the name implies, a 5×5 workout usually involves 5 sets of 5 repetitions. The goal is to build strength in compound movements by adding weight every time you do the workout.

The 5×5 workout is arguably one of the best strength training programs available, especially if you're a beginner. It works all the essential large muscle groups of your body but is incredibly easy to follow. The core methodology is to follow a strict schedule of low rep movements with increasingly heavy loads.

5x5 uses big compound lifts to build muscle mass and advance strength. The program can be split into three workouts a week, on alternate days, or a four-day split. A typical workout might include barbell bench press, bent over row, squat and deadlifts, each done in the 5x5 pattern.

The 5x5 rule states that if you come across an issue take a moment to think whether or not it will matter in 5 years. If it won't, don't spend more than 5 minutes stressing out about it. When your problems need to be put into perspective, the 5x5 rule is a good thing to remember.

You need to be hitting the weights at least three days per week. The research says that at the very least, training a minimum of two days per week is needed to maximize muscle growth.

Downside #4: Risk of Overtraining

The 5x5 method can be intense, especially when lifting heavy weights in compound movements. Overtraining is a potential risk, as pushing your body too hard and not allowing enough time for recovery can lead to injuries and burnout.

A typical 5x5 workout takes 60 to 90 minutes, including warm-up exercises and rest periods, says Hamlin. As the weight increases it may take you longer to complete to maintain your tip-top form.

However it's fine to start with just two cardio sessions per week and do more over time. Guidelines for adding cardio to Stronglifts 5×5… Do 10 to 25min of cardio on your rest days. Start with less if you're not that fit.

Nothing has further highlighted to me the importance of rest, recovery and nutrition than 5x5 training; three days a week that will build your body brick by brick, burn fat and develop lean muscle, power and strength.

What should I eat while doing 5x5? ›

You should eat at least 300 to 400g of protein a day. Keep complex carbohydrates throughout the day such as green veggies with some medium to higher glycemic index foods such as potatoes, yams, and wild rice in the afternoon and lunch. I am a big fan of the Charles Poliquin meat and nuts breakfast.

Fundamentally this programme is a good start to strength training, but there will come a point when it stops being as effective. I found that my progress slowed after a few solid months of training. I also found that I wanted a programme with a bit more flexibility that could address my weaknesses as a lifter.

The 5x5 workout is primarily for hypertrophy, or, muscle growth. For beginning to experienced lifters, 5x5 is appropriate for those who want to increase both upper body and lower body strength, and also muscle mass.

The 5X5 safety process encourages all persons to STOP before entering an area or starting a task, LOOK around and FIND potential hazards that would need to be eliminated or guarded.

Each week, add a little weight to your 5×5 lifts. For upper-body exercises, add 2.5 to 5 pounds, and for lower-body, add 5 to 10.

The workout includes 5 pushups, 5 squats, 5 lunches, followed by 30 seconds of planking. However, since the barriers are so low, it feels like an easy task to do while not losing much of your morning time. Although it feels like nothing, it has a great impact on your body.