Tag Archives: 5×5
Everyone knows and loves 5×5, with good reason too.
The 5×5 routine was one that Reg Park used with great success, not to mention Bill Starr and a great many others.
As with anything everyone has their own unique tweaks that put in to play on this basic but brilliant program, each of which work well, here are some examples:
- 5×5 at set working weight
- 5×5 – 2×5 warm up (60-80% of working weight) 3×5 at working weight
- 5×5 – 4 warm up sets to 1 all out set of 5
- 5×5 – Friday Max out day, working to 1×5 all out, Monday 5×5 at 80% Fridays weight, Wednesday 2×5 at 70-80% Fridays weight
- Typically the main aim is to hit 25 heavy reps, 80-85% of 1RM is typical.
There are countless more methods and today I would like to give you one that I utilise using extended sets, this will help you improve maximal strength and trigger hypertrophy.
Extended Set 5×5 – Using a harder movement with sub-maximal loading followed by an easier one movement. All total reps add up to the classic 25.
A1 Extended Set – Front Squat/Squat – 5×2, rack then change bar position, Squat x3 at same weight.
Back Off Set 5×5 – As above, harder vacation of the lift followed by an easier one.
- 5×2 + 3×5
A1 – FS 5×2 – B1 Squat 3×5 starting at same weight and increasing as necessary.
High Rep Back Off Set 5×5
- 5×2 + 15
A1 – 5×2 – B1 Squat 1×15 at the FS weight.
^^ Not classic 5×5 but the 25 rep goal is still hit.
There is nothing magical about these rep/set schemes, they’re just options for you to try.
Some say number are the secret to unlocking the universe, if this is indeed the case then I believe the secret for a great many things can be found stowed away in the number 5.
Let me explain why.
When I look back at many of the great lifters of yesteryear such as Reg Park, Steve Stanko, Dough Hepburn, Steve Reeves, Arthur Saxon and many others of that time period they had a common theme in their training.
What was the common theme?
In their early days they all believed in the power of building their strength in the 5RM range (they did use 10-20 for legs on some occasions, but 5 was a staple too). If you are to build your strength and increase your 5RM then all of your other maxes go up as well. This number seems to hold the mythical middle ground that allows for good progression in both strength and hypertrophy because of the amount of weight you can lift along with the ability to add sets easily.
Obviously it is not to say ht the other rep ranges aren’t without their merits, however pushing out solid 5’s seems to be where the most progress is often found for the majority of people. 5 is a good building number, for weight on the bar and volume (sets).
How can you apply this to your training? Easily it the answer. Here is an example:
*All % are based off of 1RM. All working sets are done after warm ups. AMRAP = as many reps as possible.
Week 1 – 1x5x80%, 1x5x77%, 1x5x75%, 1x5x72%, 1x5x70%+ Back Off Set AMRAP x60%
Week 2 – 1x5x80%, 1x5x80%, 1x5x77%, 1x5x75%, 1x5x72%+ Back Off Set AMRAP x60%
Week 3 – 1x5x80%, 1x5x80%, 1x5x80%, 1x5x77%, 1x5x75%+ Back Off Set AMRAP x60%
Week 4 – 1x5x80%, 1x5x80%, 1x5x80%, 1x5x80%, 1x5x77%+ Back Off Set AMRAP x60%
Week 5 – 1x5x80%, 1x5x80%, 1x5x80%, 1x5x80%, 1x5x80%+ Back Off Set AMRAP x60%
After this 5 weeks you would then incase the weight on your 5RM by either 2.5/5kg, perhaps 10kg if you’re some kind of super human and then workout your subsequent % for the other sets accordingly and start the process above again.
If we said in week one your 1RM was 100kg that would make the first 1×5 80kg and your last 1×5 70kg. After hitting 5x5x80kg you may increase the weight by 5kg and have the first set being 1x5x85kg and the next sets decreasing in weight (82.5,80,77.5) until the last 1×5 is at 75kg. Make sense?
The general idea is to build your strength, sets and overall volume on your 5’s and in doing so you will notice that everything else gets stronger. The AMRAP set is simply to further stimulate hypertrophy and you will be looking at hitting 15-20 reps unbroken not his set with your prescribed weight.
You could do this on a one body part per day routine, or a simple upper lower split, perhaps a pull-push-legs. It’s entirely up to you and what you can fit in your training schedule. I would personally advice doing the following:
Day 1 – Squat, Press, Pull Up, Ab Roll Out – 3x fail
Day 2 – Deadlift, Bench, Bent Over Row, Hanging Leg Raise – 3xfail
Day 3 – Light Cardio or Off
Day 4/5 repeat days 1/2
Day 6/7 – Light Cardio or Off.
Keep the Week 1 Guideline for both sessions, it will help as a double progression method, meaning you will have confidently hit your desired weights/targets twice before adding that next set of 5 at 80%.
Now go, lift, progress and get the results you deserve.
My last couple of posts have been aimed at giving you some different variations of the classic 5×5 that you can use to continue your progress (each good for at least 3 months training), today I will give you one more so that you will have a whole years worth of potential training methods you can apply to the good old 5×5.
In the past I have written about a great strength training system – 5,4,3,2,1 – this can also be a great progression for those working towards a new 5RM. In the original 5×5 you’re meant to warn up to your 5rm and do 5 sets with it. If you really dig to your 5rm I highly doubt you would manage 5×5 with it as it would be to demanding on your CNS leaving you pretty broken. Especially with the 3x power week nature of the program.
Now assuming you’ve been working on 5×5 for a while and have progressed to a point where you might get 2-3×5 out of your 5 buy you can’t seem to get more at your current weight, making a slight change and adding in 5,4,3,2,1 could be just what you need.
The method is simple, you warm up accordingly to your 5rm and do 1 set of 5 then rest. Your second set will be 4, then 3 and so on until you hit 1, that’s the end of your first session. When you come back for number 2 you work would add a 1 rep so your sets would look as follows: 5,5,4,3,2.
The simplicity of adding reps helps your body become better adapted to handle heavier weights, one you hit the 5×5 it’s time to add weight and start again with 5,4,3,2,1.
Your workouts might look like this:
*Notice the squat has already gone up 1 rep. This is because you do it every time you’re in the gym, if you want to prevent compete burn out on the squat why not have workout B substitute back squat for front squat (FS), that was all your exercises will progress at the same rate.
Boring as this may seem it’s a sure fire way to help you progress and progress.
Use it well.