5×5 training system. Training for gaining mass

The 5×5 system is a simple yet effective training methodology that allows you to spend minimum time and achieve maximum results. This system will help you not only to increase muscle mass, but also to improve your endurance performance. Fortunately, you don’t have to take any special supplements during the workout, because the exercises themselves give you a powerful boost to stimulate your hormonal system and increase muscle mass.

What does a workout consist of? 5 basic exercises

Training 5×5 is suitable for all groups of athletes. The main trick of the system is simplicity and efficiency. To build muscle mass and become stronger, you need to find a barbell, a bench and master five basic exercises.

1. Squat with a barbell on your back: 5 approaches of 5 times.

2. Bench press: 5 sets of 5 times.
3. Bench press: 1 approach for 5 times.
4. Standing barbell bench press: 5 sets of 5 times.
5. Incline barbell pull: 5 approaches for 5 times.

Training patterns

With the help of the basic exercises we can build two workouts with different sequences.

Workout A:
– squats
– bench press
– bent-over barbell pull.

Workout B:
– squats
– barbell bench press
– deadlift.

For successful results, it is enough to train three times a week, alternating between the first and second workout. Between the two workouts you should rest at least one day to let your body recover.

Watch the full video on the Strong Lifts YouTube channel.

Weekly schedule

This system also has a schedule, which will help you better orient yourself and understand when to work out and when to rest.

Monday – Workout A.
Tuesday – break.
Wednesday – workout B.
Thursday – break.
Friday – workout A.
Saturday and Sunday – break.

Since Friday was workout A, we start next Monday with workout B.

Watch the full video on the Strong Lifts YouTube channel.

This is important: top questions

How do you choose a weight?

It’s worth deciding what weight you want to start training with. Professionals already know their limits and capabilities. For beginners, the following scheme is quite suitable:

– squats, bench press, standing press – 20 kg (barbell without pancakes),
– Bench press – 40 kg (hang two 10 kg pancakes on the bar),
– Incline barbell pull – 30 kg (hang two 5 kg pancakes on the bar).

The first few days will be easy enough, but the weight will increase quickly.

How to increase the weight?

All athletes, and especially beginners, need to responsibly approach the issue of weight gain. First of all, pay attention to squats. If you successfully perform repetitions in all five approaches, next time add 2.5 kg – small pancakes of 1.25 kg on each side. If it doesn’t work, keep working with that weight until it feels too light for you.

How to warm up?

You don’t want to get too much into cardio, as this will tire out your muscles before exercise. Warm up by jogging quietly for 3-5 minutes.

Remember that when you are working with heavy weights, warm-up sets are a must. They allow you to warm up your target muscles and test your technique.

Perform two warm-up sets of five times each with an empty barbell. After that, add 10-20 kg and perform 2-3 times until you reach your working weight.

Remember that you should not rest between warm-up approaches. Only after them before you start your workout.

How much rest between approaches?

At first you will only need a little rest, as the weight will be small. You can take note and use the following scheme:

– 1.5 minutes if you finished the last approach without much effort,
– 3 minutes if you had to work hard to finish the approach,
– 5 minutes if you reached muscle failure in the last repetition.

Why is the 5 x 5 system effective?

First of all, this program has several different benefits.

– Working with free weights. You have to keep your balance, which further stresses your muscles.

– Minimal equipment. You only need a barbell and a bench, so you can train in any gym or at home, in the park, in the garage.

– Multi-joint exercises. Basic exercises engage more muscles and allow you to lift more weight.

– Easy start. Light weights in the first training sessions allow you to refine your technique and avoid injuries.

– Intensity. Workouts are hard but short. You finish before fatigue sets in, so you always stay focused.

– Progressive overload. The constant weight gain forces your body to adapt faster. Your muscles get bigger, your bones and tendons get stronger.

– A clear plan and confidence. You know what to do in each workout and are confident that the program is working.

– Simplicity. You don’t have to figure it out, research and pick it up. You learn the technique once and then just add weight from there.

The system is suitable for different ages and any gender, including healthy teenagers and people after 40.