View Full Version : what is 5 x 5 training?

Irish Babe
07-11-2006, 01:56 PM
Can someone explain this to me? Ive tried to find articles on here but havent had any luck.

07-11-2006, 02:14 PM
5x5 training is good for building a base or focusing on certain pl lifts. Usually it is done 3 times a week. It is full body most of the time. Some people use the first two sets for warm up, or doing working sets for all five in more of a pyramid style. Proper 5x5 is done with the same weight for all 5 working sets for all 5 times. I've done 5x5 a few times when I need to bring a lift up.
If you scroll down on this page, there is a fairly good description and workout on there

07-11-2006, 02:14 PM
My understanding of it is that you perform 5 sets of the exercise, doing 5 reps per set, and increasing the weight for each set.

Somewhere on BB.com there MUST be an article on it. Or check out some of the workout journals. I know some of the guys use this plan. Not sure of any ladies are currently using it.

- Emma

Ninja J
07-11-2006, 02:30 PM
It's more less used mainly with powerlifting.

Here's a good discription:

Uncle Ben
07-11-2006, 02:36 PM
Start reading..

Madcow1's 5x5 site (http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm)

Irish Babe
07-11-2006, 04:01 PM
Thanks , everyone, for all the links!!

Canadian Iron
07-11-2006, 06:44 PM
Think the 5x5 links on the bb.com page do not really qualify as a true 5x5.

Anyone or any program can use 5 sets of 5 reps. When most people talk about programs in the "5x5" genre - they are talking about a lot of the work stemming from Bill Starr, Suggs, and more recently Glenn Pendlay and Mark Rippetoe.

What makes programs in that genre good has very little to do with 5 sets of 5 reps and certainly has never been resitricted to that. They tend to use higher frequency and workloads in the core lifts along with management of workload within microcycles and for more advanced in mesocycle structure. The most important distinction would be an explicit process for progression.

So most of the "5x5" genre programs stem from Bill Starr, Suggs and others like Pendlay, Rippetoe etc... these days. What makes these good programs has very little to do with 5 sets of 5 and it is certainly not just one program being put out there as 'magic'. The idea is learning about progressive loading, progression, and manipulation of variables. This is the difference between a program and a routine. Training evolves and changes as the needs of the trainee change. The sets and reps are pretty much immaterial whether they be 5 sets of 5 or 10x3 or 3x8 or whatever. All that does is get you out of ultra heavy neural work and give you decent workload in a single session - nothing real special there but certainly sets of 5 are a good option.
See here for 5x5 stuff: