How To Crush 5x5 Workouts for Huge Gains | Sean Hyson

The beauty of the 5×5 system is that it’s almost impossible to screw up. Virtually any way you choose to interpret how to do five sets of five is sure to yield some progress.

00:00 - Intro
00:44 - How Much Weight Should I Use With 5x5?
01:15 - Do I Have To Use The Same Weight On Every Set?
02:00 - Sample 5x5 Workout
02:17 - Front Squat
03:37 - Chinup
04:23 - Overhead Press
04:49 - Week-To-Week Instructions

| Why Does 5×5 Work? |
The reason why is the combination of load and volume. Low-rep sets imply pretty heavy weights, and five sets’ worth gives you enough exposure to challenging loads to drive muscle and strength gains.

The big question with 5×5 is just how much weight you should use. Honestly, your best guess is probably good enough. But looking at it scientifically, you can come up with a more refined strategy. Lifting a load that allows you only five reps equates to about 87% of your one-rep max (the heaviest load you can lift for one rep—an all-out effort). However, because you have to do five sets, you’ll need to leave a little in the tank on your first set. If you use the heaviest load that allows you ONLY five reps right away, you’ll have a hard time completing the four sets that follow. Therefore, the weight you choose must be lighter.

C. J. Murphy, a competitive powerlifter and strongman, and owner of Total Performance Sports in Malden, MA, recommends choosing a load that you can get seven or eight reps with. This means about 80% of your max. So, let’s say that you’re pretty sure that you can squat 225 pounds for one rep, if your life depended on it, and you want to do a 5×5 workout. Eighty percent of 225 is 180 pounds, so load 180 for your first set. “Most muscle adaptation occurs with 65 to 85% of your max,” says Murphy. Doing 5×5 this way puts you at the north end of that range, making it an excellent approach for building size, but also intense enough to boost strength.

The next question that comes up is whether to keep the same weight every set or add weight each set. The answer is both. “Form is more important than weight,” says Murphy. So, whether you keep the same load or bump it up by a few pounds on one set or every set, every rep should look crisp and smooth. “Most people’s best set is usually their third, fourth, or fifth one,” says Murphy, when the nervous system has been fully activated by the exercise but before fatigue sets in. “So, I might make a small jump in weight on the third set, if it’s going well.” (This could be five or 10 pounds, depending on the exercise.) You’ll have to monitor yourself.

| What Exercises Are Used in 5×5 Workouts? |
Five by five is typically done on classic multi-joint barbell lifts, such as squats, deadlifts, presses, and rows—exercises that activate great amounts of muscle and work big areas of the body. You shouldn’t attempt 5×5 with isolation movements such as curls, lateral raises, or leg extensions, as those exercises don’t lend themselves to the use of such heavy weights. Trying to curl a load that feels heavy for five reps can easily result in sore elbows or torn biceps over time, so restrict the 5×5 method to your main lift of the workout. Also, as 5×5 is strenuous and can be time consuming, don’t use it for more than three exercises in any one workout.

| Is the 5×5 Workout Effective? |
The 5×5 workout has been around for at least a half-century, and probably much longer. It’s widely considered to be a good routine for beginners to follow because it’s simple to implement and provides a balance of heavy weights and increasing volume—two factors that are known to produce muscle and strength gains.

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[reiseleitercostarica]

I've using 5x5 with 75-85% in strength building programs with good results after many years. Continues progress with maximum effort days every now and then.

[whitetail]

2 to 3 minutes between sets?
Wow
I try to keep it around 45 seconds