5×5 strength program is a popular and effective strength training program that focuses on compound exercises and progressive overload. It’s designed to help individuals build strength and muscle mass. Here’s an overview of how it works:
- Compound Exercises: The 5×5 program primarily revolves around five core compound exercises, which are fundamental movements that work multiple muscle groups simultaneously. These exercises are:
- Bench Press
- Overhead Press (or Military Press)
- Bent-over Rows
- 5 Sets of 5 Repetitions: Hence the name “5×5,” the program involves performing five sets of five repetitions for each of the chosen compound exercises. Here’s how a typical workout might look:
- Set 1: 5 repetitions
- Set 2: 5 repetitions
- Set 3: 5 repetitions
- Set 4: 5 repetitions
- Set 5: 5 repetitions
- How to think about progressive overload:
- Here is an example of Jane Doe’s week 4 program.
- Week 1: Experiment week to develop a baseline. This only works if you really push yourself on set 5. If you have more in the tank, then try a 6th set and drop the 1st set.
- Set 1: 100 lbs, Set 2: 110 lbs, Set 3: 110 lbs, Set 4: 125 lbs, Set 5: 130 lbs
- The goal over the next 4 weeks is 3-fold. A) close the gap between the 1st and 5th set. B) increae the total number of pounds lifted. C)increase the weight of the last set.
- Week 2: Increase sets 1-3, keep same weight for sets 4-5, unless you feel like you can increase those too. Just consider, it might be difficult to complete sets 4-5 at those same weights since we are making the first 3 sets more difficult
- Set 1: 110 lbs, Set 2: 115 lbs, Set 3: 120 lbs, Set 4: 125 lbs, Set 5 130lbs
- If you successfully complete all the lifts then move to week 3
- Week 3: Increase sets 1-4, keep set 5
- Set 1: 120, set 2-4: 125, Set 5: 135/140
- If you successfully complete all the lifts then move to week 4
- Week 4: lets pretend set 5 was 135
- Set 1: 125, Set 2: 125, Set 3-4: 130, Set 5: 135
- Progressive Overload: The key to the 5×5 program’s effectiveness is progressive overload. You start with a weight that you can lift for 5 sets of 5 reps with good form. As you get stronger, you gradually increase the weight for each exercise. The goal is to consistently increase the weight over time, which forces your muscles to adapt and grow stronger.
- Rest Between Sets: It’s essential to rest between sets to allow your muscles to recover. A typical rest period might be 2-3 minutes between sets.
- Frequency: The program can be customized in terms of workout frequency. Some people do full-body workouts three times a week, while others split it into different muscle groups and work out more frequently.
- Warm-up and Mobility: It’s crucial to warm up properly and perform mobility exercises to prevent injuries. You can start with lighter sets or dynamic stretches to prepare your body for the heavier lifts.
- Nutrition and Recovery: Proper nutrition and adequate sleep are also essential for maximizing gains in strength and muscle. Make sure you’re getting enough protein and calories to support your workouts and recovery.
- Tracking Progress: Keeping a workout journal or using a fitness app can help you track your progress and ensure you’re consistently increasing the weight lifted.
As always, if you’re new to weightlifting or have any underlying medical conditions, it’s advisable to consult with a fitness professional or physician before starting any strength training program.
|Week 1||Week 2||Week 3||Week 4|
|Gap between set 1 and 5||30||20||15||10|