Super-efficient program 5 × 5 for building strength and muscle mass


Over the long years of existence, training techniques have become increasingly complex. Show ordinary and modern bodybuilders a simple and effective training regime, and they will laugh at you. They find it hard to believe that simple training programs can be effective.

They think that training is a complex process, and spend more time planning them than doing it. This is not surprising, because nowadays many people like to complicate their lives.

The bottom line is that standard training methods, experienced by time, are hard to beat. This includes, for example, the program 5 × 5 (five sets of five repetitions). She enjoyed special affection from Reg Park, the idol of Arnold Schwarzenegger, for one simple reason. The program is amazing and, with proper use, it builds up muscle mass and develops strength.

With a huge number of training techniques, 5 × 5 remains one of the most effective programs for increasing muscle mass and strength. It has a suitable level of intensity and volume, without provoking "burnout" and overtraining.

In this article we will take a closer look at the 5 × 5 program and its correct application. We will consider various ways to increase the intensity of training to stimulate the growth of strength and muscle mass.

If you are tired of complex programs that require more time planning than execution, then this program is for you. So, let's get started.

The program 5 × 5 implies the execution of five sets of five repetitions. For example, consider the rod rod pull. First, do two warm-up sets. Then choose the working weight and perform five sets. If all five sets are successfully executed for five repetitions, increase the working weight by 2-4 kg.

If you want to develop strength, do three-minute breaks between sets. If the priority is to set the mass, shorten the breaks between sets to 90 seconds. For general purposes, do two-minute breaks between sets.

When planning the program 5 × 5, you can practice split training, when one day you work on the upper body, and the next time – the bottom.

Or you can do a full body workout 2-3 times a week. Try different options to decide which one suits you the most. Regardless of the chosen option, during each workout, focus on complex exercises, such as bench press, squats, deadlifts, push-ups on bars with weights, rod pull in slope, etc. You can pay special attention to the exercises on individual muscle groups, but try not to get too carried away by them.

Concentrate on the most effective exercises (taking into account the expended effort). You can quite often perform certain exercises, for example, do bench press three times a week in 5 × 5 technique. Or try the "conjugation" principle of Louis Simmons for a change.

For example, on Monday, perform a bench press, on Wednesday – push-ups on the uneven bars, on Friday – bench press on an incline bench. You will avoid traumatic overexertion, and since the exercises are quite similar, you will feel progress in all three of them and as a whole will be able to develop strength.

Examples of training 5 × 5:

The first option (full body training)

Perform A-1 and A-2 in turn. In other words, perform one set of A-1, rest for a minute, then perform a set of A-2, rest a minute, then a second set of A-1, etc. Continue to do in turn A-1 and A-2, until you complete all five sets.

Perform A-1 and A-2 in turn. In other words, perform one set of A-1, rest for a minute, then perform a set of A-2, rest a minute, then a second set of A-1, etc. Continue to do in turn A-1 and A-2, until you complete all five sets.

Variants 5 × 5 for accelerated build-up of strength and muscle mass

Now that you have completed several cycles of standard exercises in the 5 × 5 style, you can control certain factors to make the program more intense and adapt it for different purposes.

Different duration of breaks in each training session

Let's say your goal is to build strength and muscle mass. In this case, you can control the factor, such as the duration of breaks in the exercises. For example, if the main goal of training is muscle hypertrophy, do this one-minute breaks. If the emphasis is on developing strength, do two-minute breaks during training.

Breaks must correspond to completely different sets. In the first case, you need to make two-minute breaks, and in the second – four minutes. An example of this kind of program:

Monday (Two-minute breaks between sets)

Wednesday (one-minute breaks between sets)

Friday (30-second breaks between sets)

To increase the intensity, reduce the breaks between exercises

Another option for increasing the intensity is changing the duration of breaks in each training session. For example, perform five sets of five repetitions of sit-ups with an 140 kg bar with three-minute breaks. Instead of increasing weight on the next workout, reduce breaks to two minutes and thirty seconds.

When you can again perform five sets, shorten breaks to two minutes. The next time you perform five sets, reduce them to ninety seconds. When you get to one-minute breaks, increase the weight by 2-4 kg and start training again with three-minute breaks.

Using this mode, as you reduce breaks, you shift attention from the development of strength to muscle hypertrophy. Then you again focus on strength training.

Thus, the intensity of the training is maintained, and it remains tense and interesting.

The application of the concept of cluster training to 5 × 5 mode is similar to refueling a car with rocket fuel. I learned about the method from Charles Polikvin's amazing book "Modern trends in strength training".

Cluster training is a combination of training on the principle of "pause-rest" and standard training.

It works like this. Take 90% of your one-time high and do one repetition. Wait 10 seconds, do one more repetition. Continue until you complete five repetitions in the style of "rest-pause".

After completing all five repetitions, take a three-minute break and run another cluster set. Each series of repetitions is equal to one set. Applying this method to the program 5 × 5, you need to make five sets of five sets in the "rest-pause" style.

What are the advantages of using cluster training?

Thanks to the cluster training, you get a much more intensive training. Therefore, if your main goal is to increase the strength, you will certainly like it. Anyway, the amount of exercises in it is the same as in the standard program 5 × 5, making the cluster training 5 × 5 an excellent option for hypertrophic training (HST).

To further stimulate muscle hypertrophy, reduce the breaks between sets. For example, instead of three-minute breaks, make two-minute breaks. Despite the effectiveness of cluster training, it takes time to implement it in practice. If you have never practiced the "rest-pause" principle before, read the articles on this topic, and start with more simple programs.

When you have already mastered the implementation of both 5 × 5 and the "rest-pause" training, try combining both methods and start a cluster training in the 5 × 5 style. He is very intense, and three complete body workouts for many seem quite complex. Try to perform two complete body workouts a week, at least with a two-day break between them.

Or divide the days of training the upper and lower body parts and try to train four times a week. Exercise the upper body – on the first day, then the day break, then workout the lower body the next day, another day break, and again training the upper body, etc.

Also, I would recommend choosing for the cluster training those exercises that do not require a lot of preparation time. For example, bench press from the bottom position is better than the standard bench press, where you have to put the bar on the rack after each repetition.

Example of a cluster training in the style of 5 × 5

Do three-minute breaks between cluster sets and two-minute between exercises. Follow the cluster training for 4-8 weeks, and then return to the standard 5 × 5 mode.

Adaptation to high-intensity training: start with 5 × 5

In the end, you can use the 5 × 5 schema as the basis for switching to high volume training. If you successfully complete the five sets, stick to the same weights and add one more set.

When you can perform six sets, add one more set. Continue in this spirit until you make 10 × 5 sets. When you can perform ten sets, increase the weight by 2-4 kg and start again with 5 × 5.

This is an excellent method for switching to high-volume training and cyclic high-volume training. The most important is that in this way you will strengthen your confidence in the transition to high-volume training.

If you have never performed ten sets before, then most likely you will not be able to cope with the volume. Gradually increasing the volume, you prepare your mind and body for the upcoming systematic hard work.

As often happens in life, it is very easy to catch fire with enthusiasm, intending to do something than really get up off the couch and get down to action. What are you willing to do?

Try the program 5 × 5 and build muscle and strength or continue to follow the sophisticated training programs that take two hours to complete? Start with the standard mode 5 × 5 and then increase the intensity on the path to the target.

That is, to work on force you need a small number of repetitions and many approaches?

For 2 months 20kg to the force and nikuya to the mass but became harder and stupor, stuck. Do not grow: (strength . did everything in one day except for the stanovoy.) Che further ?! Divide the top and bottom in different days !?

This is cool 5 / 5 try not regret it)))

I'm training 5 on 5, a simple effective program. The CPU does not load, as with other sophisticated programs. vobschem training. all success and health

Tell me, do not understand. If you want to develop strength, do three-minute breaks between sets. If the priority is to set the mass, shorten the breaks between sets to 90 seconds. For general purposes, do two-minute breaks between sets. And at the same time it is written to alternate A-1 and A-2 with an interval of a minute . .if I let you want I want to take priority on the power when I have to rest for three minutes? And how important is it to alternate? Not always the simulators are free .

6 months Trained scored 7-8 kg This is small. Power 5-6 once a day. Carbohydrates are normal proteins. I think that I've been training all the time, I've been practicing the normal training routine basic exercises but 1 once a week, one exercise. Now I found this program where David Lade said that after the 5-5 program he started to see great results and began to eat a lot a lot. I'll try too .

Tell me please, will the mass grow if you train on the first variant of training (full body training)? Just a few basic exercises in one day .

Hey. I'm engaged in 5×5 Korte. 3 basic exercises in one day (alternating places) + one additional: on biceps 5×8 Monday, triceps 5×8 Wednesday, divorce dumbbells 5×8 Friday. You can add caviar and stomach. He started all the basic exercises with 60 kg. In 3 months thrust 140, squat 120, press 110. We hung in the beginning of 81 in 3 month 89, without chemistry. So less piz . those and more work! Good luck and take care of your back!

in more detail about this program . Yours faithfully

Did every training squat; bench press; traction. and for each workout added an 1 exercise from 3 working?)

What is A-1 A-2 B-1 B-2

"Perform A-1 and A-2 in turn. In other words, perform one set of A-1, rest a minute, then perform a set of A-2, rest a minute, then the second set of A-1, etc. Continue to do A-1 and A-2 in turn until all five sets. "Ie in the sum 5 sets should be? And another question: In 1 and B2, too, in turn do?

Thank you. Very sensible article!

There is a slightly different option where the percentage of all 5 approaches is calculated eg start with 50 percent and 5 approach 100 on 5 it is allowed on Monday and on Friday the weight is added to 2-4 kg and already the fifth approach is done on 3 and so cycle 9 weeks

Without lying for 3 weeks + 10 kg in bench .. in the working

and a gram of dough a week .

Who tried the friction, you do those exercises that are indicated there.

Simply adding weights, approaches, reduced the time between approaches.

The program is written, since there are no additions.

Answer someone, something.

Good program, Volodya you better read the labor of McRobert's hand titanium.

good advice! I liked how everything is painted there, my method of training is completely different from this technique! I want to try with this technique to do!)))

I'm a teenager (15 years) question: how many KG do I do bench press and scrolko once a day?

take no more than 150 in the bench and 250 in the squat, and will be ok

but the mass then popret if one day to train on 2 large muscle groups? there is written on Monday bench press rod rodovaya squat. ? and the chest and legs and back work in one day. and on Wednesday, too, stanovaya and chest. and on Friday the chest and legs.? in fact large muscle groups need to train 1 once a week (chest of the leg back) and here in all 3 days of training they are involved. this is normal? the mass will go?

No, it's not. It's bullshit. Do not fool plz into names like Reg Park. He is an athlete 20-ies, they did not know what they were doing. I've killed more than a year. Split MUCH more productive

Great site. Thanks to the developers for such articles. Sam tried 5 on 5. The bomb . really like it

and the number of repetitions in the network how many?

The program is very good. When I trained on it, it turned out, for example, to steadily increase the working weight in bench presses by 5-10 kg per week.

Delirium, then, for a week . this is three workouts 10 keel . )) On Monday, he stung 120 and on Friday already130. Think what you write

I was working on another program. for a month jumped in the bench from 100 to 135.

What are you melih, so even jumping on farma is not very real

I myself for a month lifted bench press from 60 to 100kg for 6 times.

But I trained on negatives

Ta da)))) from 30 to 60 per year, I still believe in a week))) lies))))

Is this program suitable for a teenager?

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