Powerlifting 5×5 It is a 3-day strength training program developed by coach and author Mehdi Hadim.
It’s popular among new lifters and athletes returning to training after a layoff because it’s simple and helps you gain strength and muscle quickly.
In this article, you’ll learn what StrongLifts 5×5 is and everything you need to know to follow it StrongLifts 5×5 Planincluding exercise routines, how to structure training, exercises, rest periods and progression plans involved, and what to expect StrongLifts 5×5 Resultsand more.
What is StrongLifts 5×5?
StrongLifts 5×5 is a strength training program designed to help those new to strength training Start lifting or Back to training Gain muscle and strength quickly after resting.
It was inspired by Bill Starr’s influential 1976 project Bill Starr’s 5×5, which emphasized the use of Compound lift Rather than focusing on isolated muscles.
The plan revolves around five Great compound exercises: this squat, dead lift, bench press, overhead pressand barbell row.
You will perform these exercises in three non-consecutive sessions per week.
The “5×5” in the name refers to the structure of the program: For each exercise (except deadlifts), you perform 5 sets of 5 repetitions. The goal is to use a weight heavy enough to make each set challenging but still allow you to maintain proper form throughout.
One of the key aspects of StrongLifts 5×5 is progressive overloadthis means that you are encouraged to gradually increase the amount of weight you lift by small amounts (usually 2.5 to 5 pounds) each time you complete 5 sets of 5 reps.
Adding weight this way will make your muscles stronger, helping newbies gain muscle and strength quickly.
this StrongLifts 5×5 Plan Overview
Here’s everything you need to know to get started with the StrongLifts 5×5 plan.
exercise program
Powerlifting 5×5 training program Centered around 2 workout routines. It does not specify a “rep range”; instead, it gives you a rep range and sets a goal of 5 sets of 5 reps for each exercise except deadlifts (1 set of 5 reps for deadlifts) ):
journey
You train three Days of week About the StrongLifts 5×5 Plan. There is flexibility in how you schedule these exercises, but you must allow at least a day between workouts to recover.
Given this provision, most people default to the following schedule:
the first week:
- on Monday: Exercise A
- Tuesday: rest
- Wednesday: Exercise B
- Thursday: rest
- Friday: Exercise A
- Saturday: rest
- Sunday: rest
Week 2:
- on Monday: Exercise B
- Tuesday: rest
- Wednesday: Exercise A
- Thursday: rest
- Friday: Exercise B
- Saturday: rest
- Sunday: rest
practise
Basic program focuses on five barbell exercises to train all your abilities promote, pulland lower body muscle:
- Press exercises: Bench Press and Overhead Press
- Pulling exercises: Deadlifts and barbell rows
- Lower body exercises: Squats (and deadlifts)
In more advanced iterations of the 5×5 plan, you can add “auxiliary” exercises to your routine.
Accessory exercises complement the main exercises of the program by targeting muscles that may not otherwise receive adequate stimulation.They can also promote muscle growth, improve performance in primary sports, and prevent muscle imbalance This may hinder your progress.
Examples of these support exercises include dip, pull up, Romanian deadlift, hip thrustand Skull Crusher.
rest
StrongLifts 5×5 Project Suggestions rest Most groups are separated by 3 to 5 minutes. Specifically, rest for about 3 minutes if the last set feels challenging but doable, and rest for about 5 minutes if you struggled to complete 5 reps on the previous set.
Before attempting a set of heavy deadlifts, rest for 3 to 5 minutes, depending on how fatigued you feel from the rest of the exercise.
progress
You can use a simple “linear progression” approach to your 5×5 training: After completing 5 sets of 5 reps (or 1 set of 5 deadlifts) with good form, complete the entire exercise Scope of activities, Weight increase during your next workout.
Initially, men should increase weight in 5-pound (total) increments and women should increase weight in 2.5-pound (total) increments. As your progress slows, you can switch to smaller increments if you or your gym have smaller plates.
If you fail to complete 5×5, keep the same weight during your next workout and focus on completing all reps and sets. If you are not making progress after three sessions of a particular sport, uninstallthen reduce the weight by 10% when starting heavy training again and focus on form and recovery gradually.
what to expect StrongLifts 5×5 Results
if you have Never lifted weightsor you are returning to strength training after a break, as long as you eat enough, StrongLifts 5×5 will help you gain significant strength and muscle within the first 3 to 6 months Calories and protein.
However, beyond 6 months, your progress may slow and the exercises may become repetitive and boring. At this point, you may want to switch to a more advanced version of 5×5 (of which there are many) or a different strength training program entirely.
In other words, StrongLifts 5×5 is a great program for building a foundation of strength and size. However, Stronglifts 5×5 results It’s usually short-lived, so you shouldn’t expect to follow this plan forever.
StrongLifts 5×5 FAQ
FAQ #1: Yes Powerlifting 5×5 Is it good for beginners?
Yes, StrongLifts 5×5 is an excellent strength training program for beginners looking to gain strength and muscle quickly. That said, it places a heavy emphasis on heavy compound weight training, which may not suit everyone’s preferences or goals.
To understand whether a different strength training program may be better suited for your situation and goals, Take the Legion Diet Quizin less than a minute you’ll know exactly what diet is right for you. Click here to view.
FAQ #2: Can you get scammed? 5×5 Powerlifting?
If you’re new to strength training, you can see dramatic improvements in your physique in just a few minutes 12 weeks In the 5×5 plan, as long as you eat enough calories and protein.
That said, 5×5 is primarily a strength training program. While you will gain muscle in the process, if your main goal is to “build muscle,” you may want to follow a plan more geared toward building muscle.
For an effective fitness program that prioritizes muscle growth over strength, check out this article:
Hypertrophy Training: The Best Exercise Plan for Hypertrophy
FAQ #3: Is 5×5 Enough to Build Muscle?
If you keep your collection close to fail On a 5×5, the program contains enough volume (Group) Stimulation of hypertrophy. It also emphasizes progressive overload, which is essential for building muscle.
However, 5×5 isn’t the best option for building muscle, mostly because it doesn’t include enough exercise variety.A program that allows you to train muscles from multiple angles through different ranges of motion and using various rep ranges may Production Better results.