5x5 lifting

i will let why weigh in on the mechanics/principles, but it has gotten me stronger every time i utilized it for a while

The only way to get strong is above 15 reps. for 5 sets Sciensifiselly proven.

no way breaux, i find that doing only 5 reps i don't see any results but if i do like 20+ reps I get a WICKED pump.

the more pump, the bigger your muscle will grow. and the bigger you muscles are, the stronger you are. it's just physics.

^dips don;t give you a pump, but they make your arms grow. unrelated.

I had a massive strength gain using this style of lifting. Stick with it and the results will show.

I get the difference between doing 5x5 and 3x12, but how does 3x5 differ from 5x5?

It's just a pretty balanced routine between volume and neurological strength. Fatigue is mitigated, volume is sufficient for size gains, and the total workload is able to improve over time.

10 reps at 90% of 1-rep-maximum is pretty much impossible, so neurological strength gains requiring a higher percentage of 1RM are tough to make with this many reps.

A lot of the difference is logistical as well -- adding the tiny 2.5lb. plates to the bar adds 5lbs.; an extra 5lbs. for a new trainee is a lot to handle for 10 reps. Sticking to 5 reps makes adding weight easier and keeps the program progressing from day to day (adding 5lbs. to a 5-rep set is half the workload). Most of the 5x5 programs utilize this to their advantage by adding frequency (a lot have the trainee squatting 3x/week) so the steps are more manageable.

There's more to it, but that's the jist of it.


Volume. More volume causes a greater adaptation to that volume and the ability to increase the workload. Workload can be proxied for size (it's not exact but it correlates well). It's more complex than that, but without the context of a program the effects of the increased volume makes pinpointing the effectual difference nearly impossible. That's why most trainees and coaches usually change something in their program, see what happens, then decide where to go from there.

The set and rep schemes aren't magical or dogmatic workout voodoo. They just balance workload for the average population and hence a lot of people see great success with them.

How many different exercises are you guys cramming into one of these 5x5 workouts?

I think generally it's 4-5. Usually some combination of: Squats, Deadlift, Cleans, Benchpress, Military Press, Dips, and Pullups.

Lots I guess. Volume isn't necessary for strength by any means... which is why you have powerlifters training their squats 2 x 6, 3 x 6, 3 x 5 etc etc. 3x5 leaves lots in the tank. Look into 5/3/1.

why, once again, drops knowledge to the masses.

5x5 as in

120 x 5
150 x 5
180 x 5
210 x 5
240 x 5

or say

240 x 5 x 5

The first version does seem to work for a lot of people, me included.