5 x 5 Strenght Training

vickyrobichaud
vickyrobichaud Posts: 3 Member
in Fitness and Exercise
Have any of you tried a 5 x 5 strength training program before? I've been following the same exercise program for quite a while now and feel like I've reached a plateau and I've kind of lost some motivation. A trainer at my gym suggested 5 x 5 but I find it confusing. All the examples I saw online seemed to be only 3 to 4 days a week and I'm used to working out 6 days a week. I really don't know how I would do. But I'm interested in hearing other people experience. Thanks.

Replies

  • TR0berts
    TR0berts Posts: 7,739 Member
    Literally hundreds of people here (including former members) have had great success with 5x5 programs. The reason they are only 3-4 days per week is because you will need the rest and recovery by only lifting every other day.
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    Stronglifts 5x5 is a great beginners program.

    It is 5 lifts - and you do 3 lifts per day, rotating. The only lift that gets repeated from workout A to workout B is squats.

    These are compound lifts so they work more muscles - therefore, less need for isolation exercises.

    It is a progressive overload program - so you put more weight on if you hit 5 sets of 5 reps for each exercise. This is a great way to build strength.

    You think it's not enough but when you are lifting heavier and heavier, you will need the extra days of recovery. It is very difficult to do the same lifts for six days a week if you are getting quite heavy.

    I have been running Stronglifts since May and have been enjoying the progress I am making. I have had to deload a few times to work on technique, but really, good form helps prevent injury when the load gets too heavy.

    It also has a free app to track your workouts and progress with a rest timer included.

  • patrickblo13
    patrickblo13 Posts: 831 Member
    I have done it and after awhile I did find it boring but only because of the repetitive nature of the program. I as well as many others have had success but you really should follow the program as designed. Not that you can't throw in some accessory work, but as you get to heavier weight you need those rest days. As I always say, hold the vision, trust the process.
  • erickirb
    erickirb Posts: 12,294 Member
    edited September 2016
    5x5 confusing??? it is the simplest routine you can do.... compound lifts, heavy weight dong 5 sets of 5 reps and add 5lbs to the bar the next time. 3 days full body, usually MWF. there are usually only 2 routines, and you alternate. wk 1 A,B,A, wk 2 B,A,B.
  • jemhh
    jemhh Posts: 14,261 Member
    What do you normally do when you work out 6 days?

    A 3 day 5x5 routine could be done alongside 3 days of cardio in order to get to your 6 day goal.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    5x5 is a great way to build strength, especially for beginning lifters. Have you done free weights for a while? Just wondering what kind of program you've done before and how you plateaued...
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Also wanted to add that you can still workout 6 days per week, it just wouldn't all be strength training. Follow 5x5 and add cardio or other activities on days off from lifting.
  • WJewel88
    WJewel88 Posts: 6 Member
    This sounds like a great way to get back into lifting after a long time off due to injury. Thanks for putting it on my radar again. It seems straight-forward.
  • McCloud33
    McCloud33 Posts: 959 Member
    If you're used to doing 6 days then do 3 days of 5x5 and 3 days of cardio. The two main 5x5 programs are only 5 exercises so it shouldn't be too complicated. If you want to do some additional accessory work, you could do that after or do it on your "off" days of the program.
  • gym4life2
    gym4life2 Posts: 133 Member
    5 x 5 is a great beginning strength program. NOW...the big thing is to STICK TO THE PROGRAM as programmed! It's to build strength. To get stronger, you need to push yourself harder than you ever thought you could. Then REST! The days outside of the gym is when you grow and get stronger!! Play hard Rest harder!
  • vickyrobichaud
    vickyrobichaud Posts: 3 Member
    jemhh wrote: »
    What do you normally do when you work out 6 days?

    A 3 day 5x5 routine could be done alongside 3 days of cardio in order to get to your 6 day goal.

    I started with the Jamie Eason's LiveFit 12 Weeks Program back in the Spring of 2014 and once I did it once, I kept repeating Phase 2 and Phase 3 (increasing the weights and adding different exercises to keep it interesting).
    I've lost 130 pounds so far doing this and I have been maintaining that weight for over a year now.
    Going from overweight to healthy weight, you can imagine that putting on weight scares me a little. What I'd like to accomplish here is mainly change my body composition: add muscle and lose a bit more fat.

    I don't need to do 6 workouts per week but I've been doing it for so long now that it's hard for me to understand that 3 workouts per week would work for me. Maybe adding 2 days of cardio only would work?

    I'm good at working out (give me a sheet and I'll follow it), but I'm not good at creating my own.
  • nossmf
    nossmf Posts: 11,335 Member
    vickyrobichaud wrote: »
    I'm good at working out (give me a sheet and I'll follow it), but I'm not good at creating my own.

    This puts you miles ahead of the average gym-goer. 99% of people are not good at creating their own routine*, but a majority still try to do it. The fact you acknowledge your need for expert advice is outstanding. So take the advice here, which is to follow one of the dominant expert-created routines on the planet, and reap the benefits.

    * - Anybody can create a routine, but making it intelligent to reap rewards without increasing negatives (fatigue, injury, etc) is a whole other question.

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