Strong 5×5 lifts is a 3-day strength training plan developed by trainer and author Mehdi Hadim.
It’s popular with new weightlifters and those returning to training after a break because it’s easy and helps you gain strength and muscle quickly.
In this article you will learn what StrongLifts 5×5 is, plus everything you need to know to follow the StrongLifts 5×5 Programincluding the exercise routine, how to schedule your training, the exercises, rest times and progression scheme involved, what to expect from StrongLifts 5×5 Resultsand more.
What is StrongLifts 5×5?
StrongLifts 5×5 is a strength training plan designed to help those who have just started to lift or are retraining After a rest you gain muscle and strength quickly.
It is inspired by Bill Starr’s influential 1976 program, Bill Starr’s 5×5, which emphasized developing whole-body strength using compound elevators instead of focusing on isolated muscles.
The program revolves around five great compound exercises: he squat, dead weight, bench press, Shoulder pressand barbell row.
Perform these exercises in three weekly workouts on non-consecutive days.
The “5×5” in the name refers to the structure of the program: for each exercise (except the deadlift), you perform 5 sets of 5 repetitions. The goal is to use a weight heavy enough to make completing each set challenging but still allow you to maintain proper form throughout.
One of the key aspects of StrongLifts 5×5 is progressive overloadmeaning that you are advised to gradually increase the weight you lift by a small amount (typically 2.5 to 5 pounds) each time you complete all 5 sets of 5 repetitions of an exercise.
Adding weight this way forces the muscles to get stronger, which helps beginners gain muscle and strength quickly.
He StrongLifts 5×5 Program General description
Here you will find everything you need to know to get started with the StrongLifts 5×5 program.
Exercise routine
The strong 5×5 elevators training program It focuses on 2 exercise routines. It does not prescribe a “rep range”; Instead, it gives you one rep and sets a goal of 5 sets of 5 reps of each exercise except the deadlift (which you do for 1 set of 5 reps):
Schedule
you train three days per week in the StrongLifts 5×5 program. The way you schedule these workouts is flexible, although you should leave at least one day to recover between workouts.
Given this stipulation, most people default to the following schedule:
Week 1:
- Monday: Training A
- Tuesday: Rest
- Wednesday: Training B
- Thursday: Rest
- Friday: Training A
- Saturday: Rest
- Sunday: Rest
Week 2:
- Monday: Training B
- Tuesday: Rest
- Wednesday: Training A
- Thursday: Rest
- Friday: Training B
- Saturday: Rest
- Sunday: Rest
Exercises
The basic program focuses on five barbell exercises to train your entire entrepreneur, tractionand Lower body muscles:
- Pushing exercises: Bench press and shoulder press
- Traction exercises: Deadlifts and barbell rows
- Lower Body Exercises: Squat (and deadlift)
In more advanced iterations of the 5×5 program, you can add “accessory” exercises to the routine.
Accessory exercises complement the main exercises of the program by targeting muscles that otherwise would not receive enough stimulation. They also enhance muscle growth, improve performance in primary exercises and prevent muscle imbalances that could hinder your progress.
Examples of these accessory exercises include the dressing, get up, romanian deadlift, hip thrustand crush skulls.
Rest
The StrongLifts 5×5 program advises resting 3 to 5 minutes between most sets. Specifically, rest for about 3 minutes if you found the last set challenging but doable, and rest for about 5 minutes if you struggled to get 5 reps in the previous set.
Before attempting a heavy set of deadlifts, rest for 3 to 5 minutes, depending on how exhausted you feel from the rest of the workout.
Progression
Use a simple 5×5 “linear progression” scheme: after completing 5 sets of 5 reps for an exercise (or 1 set of 5 reps for deadlifts) with good form and for a complete exercise Range of motion, add weight in your next workout.
Initially, men should increase weight in increments of 5 pounds (total) and women should use increments of 2.5 pounds (total). As progress slows, you can switch to smaller increments if you or your gym has smaller plates.
If you can’t complete 5×5, keep the same weight in your next workout and focus on completing all reps and sets. If you are unable to make progress after three workouts for a specific exercise, dischargeand then reduce the weight by 10% when you start training heavy again and focus on form and gradually increase again.
What to expect from StrongLifts 5×5 Results
However, beyond 6 months, your progress will likely slow and the workouts will become repetitive and boring. At this point, you may want to switch to a more advanced version of 5×5 (of which there are many) or a completely different strength training program.
In other words, StrongLifts 5×5 is an excellent program for building a foundation of strength and size. However, Results of strong lifts 5×5 They are usually short-lived, so you shouldn’t expect to follow the program forever.
StrongLifts 5×5 FAQ
FAQ #1: Is it Strong 5×5 lifts good for beginners?
Yes, StrongLifts 5×5 is a great strength training program for beginners looking to gain strength and muscle quickly. That said, it places a lot of emphasis on training with heavy compound weights, which may not align with everyone’s preferences or goals.
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FAQ #2: Can you get robbed? 5×5 Strong Lifts?
If you’re new to strength training, you can expect significant improvements to your physique in just 12 weeks on the 5×5 program, as long as you eat enough calories and protein.
That being said, 5×5 is primarily a strength training program. While you’ll gain muscle as part of the process, you may want to follow a more hypertrophy-oriented program if your main goal is to “get lean.”
For an effective bodybuilding program that prioritizes muscle growth over strength, check out this article:
Hypertrophy Training: The Best Training Program for Hypertrophy
FAQ #3: Is 5×5 Enough for Hypertrophy?
As long as you carry your sets nearby failure in 5×5, the program contains enough volume (sets) to stimulate hypertrophy. It also emphasizes progressive overload, which is vital for building muscle.
However, 5×5 is not optimal for hypertrophy mainly because it does not contain enough variety of exercises. A program that allows you to train your muscles from multiple angles, through different ranges of motion, and using a variety of rep ranges will likely suit you. produce Best results.
