5x5 System: Optimal Training for Mass Gain

What weight to start with

If you are already familiar with the exercises and are doing them with proper form, choose the maximum weight with which you can perform five sets of five repetitions.

If the exercises are new to you or you haven't done them in a long time, start with half your five-rep maximum or even less:

1. Squats, bench press, standing press: 20 kg (barbell without weights).
2. Deadlift: 40 kg (hang two 10 kg plates on the bar).
3. Bent-over barbell row: 30 kg (hang two 5 kg plates on the bar).

In the first weeks you will feel very easy, but the weight will increase quickly. In just four weeks you will be squatting 30kg more and bench pressing 15kg more.

Start back squatting and you can reach 100kg in 12 weeks.

5x5 technique is the most famous training protocol and is considered one of the most effective for increasing the strength qualities of an athlete. At the same time, this is one of the simplest training methods. And everything simple, as you know, is brilliant. The authorship of the 5x5 protocol is usually attributed to Reg Park.

From a physiological point of view, exercises performed according to the 5x5 scheme best train the creatine phosphate capacity of muscle mass, which leads to an increase in the myofibrils of muscle cells. Thus, the increase in strength growth using this method is carried out due to myofibrillar hypertrophy of muscles (this is the most typical reason for the increase in strength; however, as is known, the strength indicator can also be trained due to other qualities that are not related to muscles, and therefore to their growth ). This is where the popularity of the program lies, since it solves two problems - increases strength and increases mass.

What is the essence of the technique?

The 5x5 protocol means five repetitions in five approaches (sets). At the same time, this scheme of distribution of approaches and repetitions is interpreted differently by specialists. In particular, some sources talk about five working approaches with the same weight, while others talk about two leading and three working approaches with a certain weight. Lead-up approaches are a cross between warm-up and working approaches. The second variation of the 5x5 program will be more organic for hard gainers, for whom 5 powerful sets is an excessive challenge that leads to overtraining. Let’s take a closer look at the version of this program suitable for hardgainers.

In particular, this type of 5x5 program is presented in the book “Technology of Modern Bodybuilding” (1992). The author (S. Kot) recommends the following distribution of starting weights:

1st approach (leading) – 65% of the one-time maximum (1 RM), 2nd approach (leading) – 80%, 3rd approach (working) – 88%, 4th approach (working) – 88% 5th approach (working) – 88% .

It is believed that the maximum weight with which you can perform 5 repetitions and no more corresponds to 90% of 1 RM. However, taking into account the fact that fatigue accumulates from set to set, the working weights, as you can see, are slightly less than this value.

Rest in working approaches – 3-4 minutes.

Please note that first you need to know your maximum values ​​(1 RM) for the exercises.

About the progression of the load: if in the first workout a weight corresponding to 88% of 1 RM is taken in all working approaches in five repetitions, then in the next workout the weights are increased by a certain number of kilograms. The goal is to overcome the new weight according to the specified scheme. If you increase the weight by 2.5 or even 5 kg, then, naturally, you will not be able to achieve your goal in one session. Therefore, you will have to work with the new weight for more than one session until you manage to overcome it five times in three working approaches. In order not to stomp around with the same weight for a long time, S. McRobert recommends increasing the weights by the minimum possible number of kilograms (for example, 0.5 kg).

Traditionally, it is believed that this scheme should be followed for 2-3 months. Its further use is less effective - it becomes difficult to progress in weights. In this situation, you should switch to a different training regimen - with lighter working weights (for example, the 3x8 protocol - three sets of eight repetitions) or with heavier working weights (for example, 10x1 - ten sets of one repetition [more]).

How to work on it?

The 5x5 protocol is used for basic exercises using the simplest software systems. The following core of the program is considered a classic:

Monday Deadlift

Wednesday Bench Press

Friday Squats with a barbell on your shoulders

Depending on your body type, recovery rate, genetic predisposition, goals and other factors, this core of the program is expanded individually by adding other exercises. At the same time, for hardgainers such a training complex may be quite sufficient.

Moreover, D. Pitts, a proponent of ultra-abbreviated training, offers the following training scheme:

Workout 1 (Monday) bench press: 5x5

Workout 2 (Thursday) squats: 5x5.

Experience of professionals

There is also another equally traditional version of the program according to the 5x5 protocol, which is designed for professional athletes (powerlifters), which involves microcycling within a week - alternating heavy and light workouts:

Monday Deadlift (hard workout) Bench press (light workout)

Wednesday Bench Press (Hard Workout) Squat (Easy Workout)

FridaySquats (hard workout) Deadlifts (light workout).

The distribution of hard and light workouts within a week may be different. So, according to A. Faleev (“Strength training. Get rid of misconceptions”, 2006), the weekly microcycle should be like this:

Monday Squat (heavy training)

Tuesday Bench Press (Heavy Workout)

Wednesday Deadlift (Heavy Workout)

Friday Squats (easy workout) Bench press (easy workout).

Deadlifts are performed only once a week in a heavy style.

On light training days, the working weight is usually 60-80% of the working weight on heavy days. In this case, the number of repetitions is 5.

*Training protocol is all about managing the number of sets and reps.

2013 © Bodybuilding for hardgainers

How to gain weight

1. Squats . If you were able to complete five reps on all five sets, next time add 2.5 kg - small 1.25 kg pancakes on each side. If you couldn't do five reps, keep working with that weight until you can.
2. Bench press, standing barbell press, bent-over barbell row . Men add 2.5 kg, women - 1 kg.
3. Deadlift . Add 5 kg - 2.5 kg on each side. The deadlift uses more muscles so you can add weight faster.

If the gym doesn’t have 1.25 kg weight plates, buy your own and carry them to training.

Training 2 times per week

If you are a beginner athlete, then at the initial stage of training, try to study the technique of all the selected exercises below.

After 3-4 months, you can begin more progressive exercises, as well as complicate the training program for all muscle groups for a week.

First day:

• Leg straightening in a machine with iron. Maximum number of times.
• Squats with a weight on the shoulder. We squat 20 times, rest for 30 seconds and repeat 9 approaches.
• Pull-ups of the bar to the chest area in a vertical state 32x10.
• Pull of any weight at an incline of 36×10.

On the second day, we repeat the presented exercises and add additional ones:

• Iron press on a special bench 20x8.
• 4x8 weighted chest lift.
• Push-ups from the floor - maximum.

A beginning athlete needs to practice this method for at least several months. Depending on the results, you can do less, that is, complete your weight training program in 4 weeks or a month.

How to warm up

Don't do too much cardio before your workout, as this can tire out your leg muscles before squats. Three to five minutes of brisk walking or gentle jogging will be enough.

If you're doing exercises with an empty bar, you don't need warm-up sets because the weight is too light. You can do two sets of five air squats.

When you move up to heavier 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 reps with an empty bar. After this, add 10–20 kg each and perform 2–3 times until you reach your working weight.

Don't rest between warm-up sets. Pause only after them, before starting an approach with working weight.

Exercises to do before strength training →

Training 3 times a week

We repeat the entire exercise 24 times and 12 repetitions. If desired, you can increase the load several times.

Legs and shoulders:

• Warm up 20 minutes.
• Squatting with iron on the shoulders.
• Press with increasing weight.
• Lunges with weights.
• Swinging the lower limbs with heaviness is necessary for working out the abs.

Dorsal region and limbs:

• Exercise "hammer" or ropes.
• A short warm-up for 20 minutes.
• Using a T-bar or dumbbell for rowing at the waist.
• Hyperextension or hyperextension on a machine or ball.
• Raising the disc to the chest.
• Biceps bar raise.

Chest and triceps:

• Any warm-up (jumping, running, brisk walking) and stretching.
• Elbow extension with weights.
• Lifting the bar at an angle.
• Bench press.
• Crunches on a chair - for the abs.

After completing the training program 3 times a week, you need to rest and eat a little to restore energy.

For a snack you can take: a fitness bar, a banana or an athlete's drink (smoothie).

How long to rest between sets

At first, because the weights are light, you won't need much rest. But when the weight starts to increase, it may take longer to recover from a set.

1. 1.5 minutes if you finished the last set without much effort.
2. 3 minutes if you had to work hard to finish the set.
3. 5 minutes if you reach muscle failure on the last rep.

You can also navigate by your breathing. If you experience shortness of breath during exercise, rest until it is completely restored.

What are the goals and timing of the training program?

Plateau: what to do when there is no progress

The first thing to do if you fail to complete a set is to rest longer. Place the bar down and wait 5 minutes and then try again.

If it doesn't work this time, check if there are any errors:

1. Have not warmed up well: a lack of warm-up approaches forces you to exercise on cold muscles, and an excess of them tires them.
2. They did it with bad technology. Incorrect bar trajectory increases the risk of failure.
3. Missed training. If you don't load your muscles consistently, you don't grow.
4. Did too much cardio or extra exercise, which slowed down your recovery.
5. Didn't get enough sleep. Lack of sleep slows recovery.
6. We didn't eat. Lack of nutrients also slows down recovery.

If you can't complete all sets and reps for three workouts in a row, you may want to reduce the weight or number of sets and reps.

The Progress Equation: How to Train to Get Results →

Why this training program is effective

There are several factors that make the 5×5 program very effective:

1. Free weights. You have to maintain your balance, which puts extra strain on your muscles.
2. Minimum equipment . All you need is a barbell and a bench, so you can do 5×5s in any gym or garage.
3. Multi-joint exercises . Compound exercises use more muscles and therefore allow you to lift more weight.
4. Easy start . Light weights in the first workouts allow you to test your technique and avoid injury.
5. Intensity . The workouts are hard, but short. You finish before you get tired and therefore always stay focused.
6. Progressive overload . Consistent weight gain forces your body to adapt faster. The muscles become larger, the bones and tendons become stronger.
7. A clear plan and confidence . You know what to do in each workout and are confident that the program is working.
8. Excitement . You are wondering how much weight you can get to, how long you can keep increasing the weight. This adds excitement and makes many people challenge themselves.
9. Simplicity . There is no need to invent, search and select. You master the technique once, and then just add weight.

The program has no gender restrictions. It is suitable for different ages, including healthy teenagers and people over 40 years old.

Of course, this program will not appeal to everyone. For example, if you like variety, doing five exercises every day will quickly get boring. As a result, you will lose motivation and quit training.

If you like consistency and need a clear plan of action, 5 × 5 is ideal for you and will help you achieve good results.

How long to do the Stronglifts 5x5 program

The recommended minimum is 12 weeks. In addition, the program also has a maximum, although it is very individual - for some, 16 weeks is enough, while others work for 52 weeks and want to continue training. It all depends on personal characteristics - weight, age, nutrition, gender, in the end.

Understanding that it’s time to stop is quite simple - if you can’t increase the working weight within a few weeks, then it’s time to stop with Stronglifts 5x5 and look for other training programs.

Ideally, the end of the Stronglifts 5x5 program can be considered the moment when the squat reaches 100-140 kg. As a rule, people rarely want to move beyond this figure.

Prohibitions of the Stronglifts 5x5 program

• Do not under any circumstances change the training scheme, the order of exercises, the number of approaches, etc. The program is written by professionals and clearly calculated
• Don't skip classes and rest days, they are equally important for health
• Exercising twice a day is strictly prohibited.
• Do not increase the weight on the bar faster or slower than prescribed in the program
• Never replace these exercises with others. If you are not satisfied with the proposed exercises, choose another program, do not harm yourself

Disadvantages of Stronglifts 5x5

You can’t live without a fly in the ointment, right? In fact, the only drawback of the program is its simplicity. Yes, this is considered a plus, but precisely because of its simplicity, it is not suitable for more or less professional athletes; they have to complicate their training and look for new approaches to increasing working weight. The monotonous approach that underlies Stronglifts 5x5 will do nothing to help those who are already quite strong.

Also, the authors of the program greatly limit exercises with deadlifts, explaining that squats affect the same muscles, so the result will be the same. But within the framework of the nervous system, squats and deadlifts are radically different things, so the connection between the exercises is not as direct as the authors believe.

Recommendations for Stronglifts 5x5

• are in a calorie surplus
• get good sleep, at least 8 hours a day
• download the app - it's very convenient