This is something I’ve been thinking about lately and would like opinions on. My default recommendation for someone new to lifting is to follow a 5x5 sets across program with linear progression, built around squat, some type of press, barbell row, and deadlift: #JustDoStrongLifts. I don’t always recommend that, but often I do. I see a benefit to do 5 sets initially because it provides a lot of practice with key compound movements, and encourages development of training tolerance.

However, once someone reaches a mid to late novice stage, meaning they begin moving around heavy weights, and they become reasonably proficient with the main compound movements of the program, I no longer see a benefit to 5x5 program, preferring instead a program of 3x5, particularly if cutting, and for an older trainee like my old bag of bones.

The point is that I would recommend that modification even if the trainee still makes progress on a 5x5. I simply feel that those extra two sets in a 5x5 are not providing enough benefit to be worth the downsides, such as extra time spent in the gym, lifting heavy weights when tired, and the increased possibility of overuse injuries. If somehow none of those downsides are an issue, I wouldn’t expect dramatically different results over time on a 5x5 versus a 3x5, either. Are there good arguments for maintaining a 5x5 program until it basically stops working? Let’s exclude the other million or so possibilities for training programming to keep it simple.

TL;DR: mid to late novice should prefer 5x5 or 3x5?