The classic 5×5 weight lifting strength routine has been talked about a lot by lifters and trainers in recent years, mainly due to the release of Mark Rippetoe’s “Starting Strength” book that outlines a 5×5 program template centered around the three major powerlifts; squat, deadlift, bench press.
The 5×5 program is a classic routine from the 1950s and 60s early golden era of bodybuilding. The legendary bodybuilder, Reg Park, first popularized the routine in his Mr. Britian and Mr. Universe days of the 50s.
photo credit: jontunn
In recent years, coaches like Bill Starr, Mark Rippetoe, Lon Kilgore, and Glenn Pendlay took the basic 5×5 format and came up with linear and conjugate programs using the periodization model of training. Periodization generally involves working up to handling heavier and heavier weights and then “peaking” by reducing volume and increasing the frequency of workouts until the new personal records in the basic compound lifts are achieved.
A detraining period follows where volume, intensity, and frequency is reduced allowing the body to recover while it “catches up” to the training stimulus. The 5×5 program is one of the many popular routines that can be periodized for maximum muscle gains and strength building. In other words, periodization is planned training over a set training cycle, usually at least 12 weeks.
If you look around the bodybuilding and weight lifting forums and message boards on the net, you’ll find plenty of praises for the 5×5 full body routine. There are many variations of the 5×5 program but the one with the highest popularity that stands out most is the 3 day per week “Starting Strength” template by Mark Rippetoe.
Rippetoe is known for helping new lifters pack on 30-50 lbs of muscles in under 6 months to new lifters with his 5×5 programs. “Starting Strength” lays out the foundation of the program with great detail for anyone to experience results if they tackle the program faithfully and consistently.
The large numbers of testimonials and stories of bodybuilders gaining tons of muscle and strength on the program leaves you to wonder if the 5×5 is the ultimate solution to your muscle building goals. Is it the most effective program ever?
Most Effective Program for Building Tons of Muscle?
To answer, let’s first take a look at the structure of a linear 5×5 routine.
The most basic 5×5 routine follows a 2-workout weekly structure alternating every other day (workout A and B) on Mon-Wed-Fri, or Tues-Thur-Sat schedule. There are 2 full body workouts with each workout rotating different exercises.
Here’s the basic 5×5 routine that I have used in the past with great success. It follows a linear structure (meaning the number of sets and reps remain constant throughout the program)
Monday, Workout A
squat 5×5 (sets x reps)
bench press 5×5
barbell row 5×5
weighted crunches 2×12
standing calf raises 2×15
Wednesday, Workout B
deadlift 5×5
military press 5×5
chinups 5×5
V-ups 2×15
crunches or situps 2×50
*go back to workout A for Friday’s workout, alternatively you can do the 5×5 program on a Tuesday, Thursday, Saturday or every other day schedule, if the routine leaves you feeling too sore or you feel you cannot handle the amount of volume per week, switch to a 9-day schedule where you work out every two days; Workout A on Monday, Workout B on Thursday, Workout A on Sun, Monday and Tuesday are rest days and repeat Workout B on Wednesday and so on
Isolation movements like barbell curls, tricep extensions, calf raises can be thrown in as you see fit. Limit the isolation exercise to a maximum of 3 per workout with no more than 3 sets for each exercise.
Progression and Compound Free Weights Exercises
This is a simple program but highly effective because it builds a strength foundation. The 6 core lifts (squat, bench press, deadlift, military press, barbell row, chinups) involves all the prime movers of the body for a full body approach every workout. Supplementary isolation movements that work the abs, grip, and calves are included.
The focus is on progression and progressive overload by adding weight to the bar as often as possible. Progression is a form of loading but once you stick with one method of progression (adding weight in our case here), you will eventually plateau.
There are many methods to overcome a plateau and bust through stagnation but the most obvious and highly effective technique is through weights cycling or load cycling.
Once you hit 3 reps or under for any or all sets of an exercise, take a few days rest and stay out of the gym, then come back to workout by using a reduced load plus an additional 5 to 10 lbs. above starting weight for the previous cycle.
Let’s use the deadlift for the purpose of this example,
starting weight of 200 lbs. for 5×5 (sets x reps)
workout 1: 200 lbs. 5×5
workout 2: 205 lbs. 5×5
workout 3: 210 lbs. 5×5
workout 4: 215 lbs. 4×5, 1×4
workout 5: 220 lbs. 3×5, 2×4
workout 6: 225 lbs. 2×5, 2×4, 1×3, you hit 3 reps, time to cycle down and ramp back up again, note that it took you 6 works to plateau
And since starting weight for training cycle is 200 lbs., start at 205 lbs. and work your way back up again with weight progression for the next training cycle, the training cycle will begin after a few days rest from the first training cycle
workout 1: 205 lbs. 5×5
workout 2: 210 lbs. 5×5
workout 3: 215 lbs. 5×5
workout 4: 220 lbs. 4×5, 1×4
workout 5: 225 lbs. 3×5, 2×4 , improved upon last cycle, it took you 5 more workouts to get back to last cycle’s top weight of 225 lbs
workout 6: 230 lbs. 2×5, 3×4
workout 7: 235 lbs. 2×4, 2×4, 1×3, new PR compared with 225 lbs. from last cycle, now take a few days off and start a new cycle again with 5-10 lbs plus 205 lbs
The above is a general example of how the 5×5 program uses weight progression with linear programming to help you gain muscle and build strength. This is powerful stuff to realize because building muscle is indirectly dependent on how strong you are. I bet you’ve never seen a skinny 130 lbs kid with 12″ arms benching 400 lbs or squatting 500 lbs. There just isn’t enough cross section muscle fibers on a 130 lbs kid to lift that much weight.
Lifting weights to build muscle mass is not rocket science. It’s plain common sense. If you progressively used heavier and heavier weights in your strength training workouts, your body would adapt to accomodate the stimulus (load) increase over time. The general 5×5 template provides just enough volume with repetitions in the bodybuilding range to allow the body handle progressively heavy weights.
Alternate 5x5 Program
Beginning lifters can usually keep this type of linear weight progression (outlined in the above example) going on for a year. Those who are weight lifting for the first time might be better served with a 3×5 template instead. New lifters don’t have the training and work capacity background to handle a lot of volume and frequency. If you’re just starting out, go with the 3×5 template and leave an extra day of rest in between workouts. Exercise selection remains the same. Only volume and frequency are reduced.
Here’s what the alternate 3×5 program looks like,
Workout A, Monday
squat 3×5
bench press 3×5
dumbbell row 3×5
weighted crunches 2×15
hammer curls 2×12
Workout B, Thursday (Tuesday and Wednesday are rest days, an addition of one rest day)
deadlift 3×5
dumbbell shoulder press 3×5
pullups 3×5
standing calf raises 2×15
crunches 2×100
*repeat workout A on Sunday
*follow the same progression example from the 5×5 version, progressive overload is always key to generating results; overload is achieved through increasing the weight (load), sets, number of reps, decreasing rest period between sets of the same exercise, and increasing frequency of workouts (add another workout into weekly training plan).
So is the 5×5 routine the most effective routine ever for building muscle and gaining strength?
Half Yes and Half No.....there are no one best workout program for everyone. The best program working for you now will eventually stop working altogether because you will stagnate and plateau. It’s the nature of the human body accommodating to the same repetitions of recurring stresses over time.
Every routine works until a certain point. When that point comes, the routine will stop working with diminishing results. This is why you need constant variation and manipulation of volume (sets and reps), frequency or workouts, exercise variations, and rest periods in a workout regimen to keep on gaining muscle and strength.
But the 5×5 program does contain all the training principles of exercise (see Principle-Based Training to Build Muscle, Gain Strength, and Lose Fat) to be one of the best for maximum size and strength. The 5×5 program employs all the training factors of proper exercise programming, exercise selection, progressive overload, and proper recovery measures.
All exercise routines, whether it’s powerlifting, bodybuilding, olympic lifting, or body weight training, requires a proper nutrition eating plan. Don’t neglect good eating habits, especially in the case of muscle building. You’re going to need a surplus of calories, preferably at least 300-500 calories over daily maintenance intake, with plenty of protein (at least 1g per lb of lean body weight), complex carbohydrates, and essential fats like flax/fish oil and unsaturated fats in diet. Nutrition makes up one third of the muscle building nutrition, the other two being rest/recovery and strength training.
The 5×5 program is a proven system of training that has built lots of muscle over its many years of history. It’s simple and direct for adding muscle and building functional strength. Why reinvent the wheel? Follow the proven path for results.
For more information on the 5×5 program, check out Mark Rippetoe’s Starting Strength wiki site and his book, “Starting Strength.”
Also take a look at Bill Starr’s linear 5×5 routine for intermediate and advanced lifters.
Train Hard. Train Safely. Train Smart.
If you have any questions or comments, leave a comment below or drop me a message at ZQH245@gmail.com or ZQH250@gmail.com
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