This article was originally published on the Onnit Academy website.
default set- and rep-scheme for most gym-goers seems to be three sets of 10.
Why? Because it just seems to work. But serious lifters know that five sets of
five—abbreviated as 5×5—works even better. The 5×5 method was popularized in
the 1960s by Reg Park, a multiple-time Mr. Universe and idol to a then
up-and-coming bodybuilder named Arnold Schwarzenegger.
The following is an excerpt adapted from the Men’s Health Encyclopedia of Muscle, written by Onnit’s Editor-In-Chief, Sean Hyson, C.S.C.S. For more workouts and training tips, pick up the book HERE.
Why Does 5×5
beauty of the 5×5 system is that it’s almost impossible to screw up. Virtually
any way you choose to interpret how to do five sets of five is sure to yield
some progress. The reason why is the combination of load and volume. Low-rep
sets imply pretty heavy weights, and five sets’ worth gives you enough exposure
to challenging loads to drive muscle and strength gains.
The big question with 5×5 is just how much weight you should use. Honestly, your best guess is probably good enough. But looking at it scientifically, you can come up with a more refined strategy. Lifting a load that allows you only five reps equates to about 87% of your one-rep max (the heaviest load you can lift for one rep—an all-out effort). However, because you have to do five sets, you’ll need to leave a little in the tank on your first set. If you use the heaviest load that allows you ONLY five reps right away, you’ll have a hard time completing the four sets that follow. Therefore, the weight you choose must be lighter.
C. J. Murphy, a competitive powerlifter and strongman, and owner of Total Performance Sports in Malden, MA, recommends choosing a load that you can get seven or eight reps with. This means about 80% of your max. So, let’s say that you’re pretty sure that you can squat 225 pounds for one rep, if your life depended on it, and you want to do a 5×5 workout. Eighty percent of 225 is 180 pounds, so load 180 for your first set. “Most muscle adaptation occurs with 65 to 85% of your max,” says Murphy. Doing 5×5 this way puts you at the north end of the range, making it an excellent approach for building size, but also intense enough to boost strength.
next question that comes up is whether to keep the same weight every set or add
weight each set. The answer is both. “Form is more important than weight,” says
Murphy. So, whether you keep the same load or bump it up by a few pounds on one
set or every set, every rep should look crisp and smooth. “Most people’s best
set is usually their third, fourth, or fifth one,” says Murphy, when the
nervous system has been fully activated by the exercise but before fatigue sets
in. “So, I might make a small jump in weight on the third set, if it’s going
well.” (This could be five or 10 pounds, depending on the exercise.) You’ll
have to monitor yourself.
Are Used in 5×5 Workouts?
Five by five is typically done on classic multi-joint barbell lifts, such as squats, deadlifts, presses, and rows—exercises that activate great amounts of muscle and work big areas of the body. You shouldn’t attempt 5×5 with isolation movements such as curls, lateral raises, or leg extensions, as those exercises don’t lend themselves to the use of heavy weights. Trying to curl a load that feels heavy for five reps can easily result in sore elbows or torn biceps over time, so restrict the 5×5 method to your main lift of the workout. Also, as 5×5 is strenuous and can be time consuming, don’t use it for more than three exercises in any one workout.
How Long Does
The 5×5 Workout Take?
The length of any strength workout really depends on how strong you are. It takes longer to work up to 365 pounds for squats than it does 225. It’s also important not to rush your sets. Because you’re working with heavy weights, you should allow yourself to recover fully between sets for the sake of safety as well as performance. This could mean 90–120 seconds, or longer, depending on the loads used and the complexity of the exercise you’re doing 5×5 on. With all that said, you can expect a workout with two or three exercises done 5×5 style to last anywhere from 30–60 minutes.
One popular method of employing 5×5 is to do three exercises in a session, using 5×5 to train the whole body. For example, you could squat, then bench press, and then finish with a bent-over barbell row. You could come back two days later and perform three similar exercises for another 5×5 session, and then, after another day off, finish the week with a third 5×5 workout. This is a highly-efficient way to train, which makes it good for beginners and those who are young, injury-free, and need practice with barbell lifts to master them. However, it may be too grueling for people over 35 years old, or those with injuries. Murph believes most people would probably be successful doing one or two 5×5 lifts in a session, and using the protocol for a month or so, and then switching to some other training method for a while.
Is the 5×5
The 5×5 workout has been around for at least a half-century, and probably much longer. It’s widely considered to be a good routine for beginners to follow because it’s simple to implement and provides a balance of heavy weights and increasing volume—two factors that are known to produce muscle and strength gains.
A 2016 study in Biology of Sport had subjects perform workouts that alternated 5×5 and six sets of two reps. After five months, their strength gains on the bench press had increased significantly, but researchers determined that the heavier (6×2) regimen was no more effective than the 5×5, and that starting with lighter loads in a progressive long-term program may be the better strategy, as it leads to similar gains with less exertion.
How To Stretch for a 5×5 Workout
Include the following mobility drills in your warmup before performing the sample 5×5 workout below. Perform 5–10 reps for each movement.
The following workout represents our preferred way of performing the 5×5 method.
Do your first set of the 5×5 exercises with a weight that allows you eight reps. If your speed on the first two sets is fast, and your form is good, you may add weight on the third set (and fourth and fifth, if your technique holds up). If your reps move slowly or form breaks down on any set, stop the set there—no matter how many reps you have left—and reduce the weight. Each week, add 2.5 to 10 pounds to your 5×5 lifts.
recommends using the Rating of Perceived Exertion (RPE) scale to control your
intensity. If a 10 represents an all-out effort, do your workouts as follows.
Week 1: 7 RPE (you
should have about three reps left in you at the end of every set)
Week 2: 8 RPE (about
two reps left)
Week 3: 9 RPE (about
Week 4: 7 RPE (back off this week to gather energy for next week—i.e., reduce the load by a few pounds so it doesn’t feel so difficult)
Week 5: 10 RPE (increase the weight and go for it!)
You may perform the exercises as straight sets (complete all sets for one lift before moving on to the next) or alternate sets of the two 5×5 exercises (in Workouts A and B). Rest, as needed, between all sets, and at least 90 seconds between sets of the 5×5 exercises.
*Photos are courtesy of The Men’s Health Encyclopedia of Muscle.
5 Reps: 5
Step 1. Set up in a squat rack and grasp the bar with your hands as far apart as is comfortable. Step under the bar and squeeze your shoulder blades together and down, wedging yourself under the bar so that it rests on your traps or the back of your shoulders.
Step 2. Nudge the bar out of the rack and step back, setting your feet at shoulder width with your toes turned slightly outward. Without letting your feet actually move, try to screw both legs into the floor as if you were standing on grass and wanted to twist it up—you’ll feel your glutes tighten and the arches in your feet rise. Take a deep breath into your belly and bend your hips back, then bend your knees and lower your body down. Push your knees out as you descend.
Step 3. Go as low as you can while keeping your head, spine, and pelvis aligned, and then extend your hips and knees to return to standing.
5 Reps: 5
Step 1. Hang from a bar with your hands shoulder-width apart and your palms facing you. Pull your ribs down and keep your core tight.
Step 2. Draw your shoulder blades back and together and pull yourself up until your chin is over the bar. If your body weight isn’t challenging enough, attach extra weight with a belt, or hold a dumbbell between your feet.
3. Lateral Raise
Sets: 3 Reps: 8–12
Step 1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Step 2. Raise your arms out 90 degrees from your sides, with your elbows straight. Lower them back down under control.
1. Bench Press
5 Reps: 5
Step 1. Lie on the bench and arch your back, pulling your shoulder blades down and together. Grasp the bar just wider than shoulder width, and pull it out of the rack.
Step 2. Take a deep breath, tighten your glutes, and lower the bar to your sternum, tucking your elbows to your sides at 45 degrees on the descent. When the bar touches your body, push your feet into the floor and press the bar up at the same time.
2. Bent-Over Row
5 Reps: 5
Step 1. Place a barbell on a rack set to hip level. Grasp the bar with your hands at shoulder width, and pull the bar out of the rack. Step back, and set your feet at hip width; hold the bar at arm’s length against your thighs. Take a deep breath, and bend your hips back—keep your head, spine, and pelvis aligned. Bend until your torso is nearly parallel to the floor.
Step 2. Draw your shoulder blades together as you pull the bar up to your belly button.
3. Romanian Deadlift
3 Reps: 8–12
Step 1. Place a barbell on a rack set to hip level. Grasp the bar with your hands at shoulder width, and pull the bar out of the rack. Step back, and set your feet at hip width; hold the bar at arms length against your thighs.
Step 2. Take a deep breath, and bend your hips back—keep your head, spine, and pelvis aligned—until you feel a stretch in your hamstrings. Bend your knees, as needed, on the way down. On the way up, squeeze your glutes, and return to a standing position.
1. Hip Thrust
5 Reps: 5
Step 1. Load a barbell on the floor. Lie with your upper back resting on a bench and your legs flat on the floor in front of you. Roll the bar into the crease of your hips (you may want a pad or towel to cushion it), and hold it on each side. Place your feet flat on the floor, hip-width apart, and turn your toes out slightly.
Step 2. Brace your abs and push your hips up, driving through your heels until your torso and hips are parallel to the floor.
2. Incline Dumbbell Press
3 Reps: 8–12
Step 1. Set an adjustable bench to a 45-degree incline, and lie back against it with a dumbbell in each hand.
Step 2. Press the dumbbells from shoulder level to overhead and then lower back down.
3. Face Pull
3 Reps: 12–15
Step 1. Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with your palms facing each other. Step back to place tension on the cable.
Step 2. Draw your shoulder blades together and down as you pull the handle to your forehead, so your palms face your ears and your upper back is fully contracted.