What is 5x5 Training?
5×5 Training is a training style originally created by StrongLifts. The technique involves 5 sets of 5 repetitions of any exercise – though it is popularized with compound lifts to maximize compound lift gains.
5×5 Training is applicable to any type of split – as long as compound movements are included. The 5×5 training style prioritizes strength over size because it consists of 5 sets of 5 reps. The reason why 5×5 is recommended for lifters of every experience is that it evens out your training by providing a more strength-oriented version of training and makes compound lifts more effective for their purpose (which is to build all-around muscle and strength).
The Pros of 5x5 Training
5×5 Training is good to implement for your compound lifts because of the following:
- It stresses your nervous system
- It builds primarily strength, which is recommended for compound lifts
- It enables an easy way to measure progressive overload
If you implement 5×5 training into your compound lifts, you can also naturally increase your testosterone because the stress of doing heavy weights for low reps is very taxing on your body and results in the release of adrenaline.
It is also time-effective training. You will never be waiting 5+ minutes to do a one-rep or two-rep max (which is typical in the powerlifting scene) but you will still reap the benefits of strength-based training. Also, you can use 5×5 training in a predominantly hypertrophic training routine.
This way of training enables progressive overload just the same as doing a hypertrophic exercise. Although it comes with the downside of fewer repetitions (meaning your actual 5-rep max weight is likely not what you are using), you can still easily increase the weight for the next workout and continue this process indefinitely.
The Cons of 5x5 Training
The downsides of 5×5 training are few if you implement it appropriately.
The primary downside is that you are not able to measure the most appropriate weight to utilize for each set.
Another downside is the lack of ability to build muscle size. 5×5 training is good for beginners because they still build size from 5×5 compound lifts and also build the necessary strength, but if you’re an experienced (1+ year) gym goer then you will not build much muscular size from 5×5. However, it is important to note that 5×5 training is only applied to your compound lifts (1 exercise per training session) and that the rest of your training will include other exercises that involve higher repetitions (anywhere from 8-15 reps). These exercises are more muscle-specific and because of this are able to better target specific muscles for growth than compound lifts.
Because compound lifts engage numerous muscle groups, size will not be built effectively from compound lifts because you cannot target specific muscles to go to failure. For instance, the squat primarily targets the glutes and quads, but it is the leg extension or leg press where your quads fatigue the most. In a squat, your glutes may fatigue way before your quads, so the quad will not be a good quad-builder (or the quads might fatigue long before the glutes, et cetera).
***Compound lifts are a good all-around strength and muscle builder, so don’t treat them like your specific muscle-building exercises!***
What is the Best Way to Use 5x5?
Because the training format is very rigorous, precautions and techniques are recommended as shown in the video.
The most effective way to use 5×5 is for compound lifts. The appropriate way to perform your sets is to take a deep breath at the top, hold your breath and contract your abs, and complete the rep before exhaling (or exhaling on the way up). As mentioned in the video, holding your breath will increase your blood pressure, but after you are done with your set it will come back down to normal levels.
The recommended rest time for a 5×5 training set is 3 minutes. It is important that you don’t treat these sets as typical hypertrophic sets because they are more taxing, so the usual 30-90 second rest period should be avoided and it is advised to rest for anywhere from 2-4 minutes between sets. Resting too long will cool down your muscles, and too little rest will not provide enough time to regenerate your muscular strength, so stick to the 2-4 minute range to be efficient and effective.
How to Avoid Injury From 5x5
Because 5×5 deals with a heavier weight than usual, it is important to consider the following techniques and safety precautions to maximize your gains long term:
- It is better to leave a bit in the tank than go to failure for 5×5 compound lifts!
- Practice + perfect your form on a lighter weight before moving up!
- Always have a spotter if possible! If not, do lighter weight and focus on form – you will still see a lot of progress.
- Never leave out a warm-up – even if it’s only 5 minutes!
It is critical that you try to avoid injury because the injury will set you back much further than using a lower weight will in the long run!
For the remainder of your workout, you can be less cautious and break most of the above precautions on your hypertrophic exercises since these are designed to be pushed to failure. Also, take into account that you use the 5×5 training style when your muscles aren’t fully warmed up yet! A good warm-up will help you reduce injury significantly by reducing the chance of overstretching or tearing a muscle mid-rep.
Conclusion
In conclusion, using a 5×5 training style is likely effective for 95% of lifters. For the 5% of very advanced lifters, 5×5 will likely not be effective for the reasons listed in the cons section above.
The pros of 5×5 training are that it saves time, makes progressive overload very easy, builds strength (providing a balance in typical workouts), and produces more testosterone from stressing your nervous system.
The cons of 5×5 training are that it does not increase muscle size, engages numerous muscle groups (making it less effective on each muscle overall), and can be very taxing on your body.
Overall, we recommend 5×5 training to most beginners and intermediate lifters because of its ability to build both muscle and size (new gymgoers will build muscle regardless of which exercises they do!). However, we also advise beginners to take it easy starting off (for the first month) and then advance into a 5×5 compound training style after they have gained some knowledge and experience.
