5x5
You may have trained for a long time, pushed yourself to the maximum in the gym every week and managed your diet exemplary, but at the same time notice that your muscles no longer change? Or maybe you are fairly new to the gym and want an effective and easy training method to start with. Either way, we have suggestions for a good method for you to test. It is called 5X5 and can be just what you need to take a step further in development.
5X5 is really nothing new in the training world. It is a proven training method that has been used successfully by bodybuilders. With only 3 workouts a week, you can both get stronger and build bigger muscles with this method. We will take a closer look at what it is about.
New challenge every week
The main idea of the 5X5 method is to limit the training to heavy basic exercises that activate many muscle groups at the same time. There are different variants of 5X5, but we recommend that you start from 5 of the most complex basic exercises available at the gym: bench press, squats, deadlifts, dumbbell presses and barbell.
You will practice 3 of these exercises in each workout, 3 times a week. Each exercise is practiced in 5 sets where each set consists of 5 repetitions (hence the name 5X5). So you have to use a weight that you can only lift 5 times in one set, neither more nor less.
The main goal of 5X5 is to increase weights every week. Since the number of repetitions never changes, the weights must be constantly increased for strength and muscle growth to occur. Therefore, put 2.5-5 kilos more on the bar (depending on exercise) for each new training week so that you constantly expose your body to new challenges.
Unlike many other training methods, the purpose of this method is not to train to failure (maximum fatigue) or to get the most possible pump in the muscles. You also use no isolation exercises, no machines and no high reps. Raw, unbridled strength is in focus
Advantages of 5X5
In addition to a result in increased strength and muscle mass, there are more benefits to this training method. Because you notice fast results from week to week, the motivation is kept at the top. In addition, most people find it more fun to throw around heavy weights than to stand in a corner and blow with cable exercises.
It is also a good method for those who during certain periods simply do not have time to train more than 3 times a week but at the same time want to get the maximum benefit from their training time. As a finishing touch, laboratory tests show that this type of heavy training causes the body to release rarely large amounts of muscle-building testosterone - a phenomenon that is very desirable for you who want to build muscle.
The program really only consists of two different training sessions that you can switch over so that you can do a total of three sessions a week. The first day you run session 1 to two days later run session 2 and then back to session 1. Next week you simply start with session 2 so that there will be the same amount of each. But then you hang on 2.5-5 kilos more on the bar than you did the week before.
Pass 1
| Exercise | Reps | Set | Rest between sets |
|---|---|---|---|
| Squat | 5 | 5 | 2-3 min |
| Bench press | 5 | 5 | 2-3 min |
| Rod sprout | 5 | 5 | 2 min |
Pass 2
| Exercise | Reps | Set | Rest between sets |
|---|---|---|---|
| Squat | 5 | 5 | 2-3 min |
| Military press | 5 | 5 | 2 min |
| Deadlift | 5 | 5 | 2-3 min |
When you use this system for a few weeks and then return to your regular exercise program, you will notice that you can use heavier weights than you usually do, even when using a higher repetition rate. And this is the very point of the training method, because stronger muscles = bigger muscles.
Think of! Finally, it should be added that it is very stressful on the body to train 5X5, so therefore it is important with rest and recovery between workouts. Make sure you get 7-8 hours of sleep each night and plenty of nutrition during the day in the form of complex carbohydrates, omega3 fats and animal protein.
Tip! Try 5X5 and feel free to contact us and tell us how it works for you, we always want your response and hear your tips!
