5x5 training is focused on the development of strength and muscle mass. As the name suggests, it consists in performing exercises in 5 series of 5 repetitions. The activities, as in FBW training, concern all parts of the body and are based on complex, not isolated exercises. Read what is 5x5 training, learn about its effects and a sample training plan.

Assumptionstraining 5x5were developed by the American trainer Bill Starr in the 1970s. It is a type of Full Body Workout (FBW) training, which includes strength exercises that stimulate all muscle groups of the body to work. The activities performed are complex exercises, i.e. those that involve several muscle groups at the same time, e.g. when rowing with a barbell, the back muscles are mainly used, but also the forearms, biceps, spine extensors, biceps and quadriceps muscles are involved (this is the opposite of isolated exercises) .

5x5 training: rules

1.5x5 training involves performing exercises in 5 series of 5 repetitions, but over the years since, new variants of this principle have appeared: you can do less exercises, more repetitions, and vice versa (usually 3 to 6 exercises / repetitions). Exercises should be performed 3 times a week for 45 minutes, e.g. on Mondays, Wednesdays and Fridays (never day after day), but here you can also make changes and write a training plan, e.g. for 2 or 4 days. There is also a rule for 2-3 minutes, or long breaks between sets, but if we feel up to it, we can reduce their duration. 5x5 training is based on a linear progression: we do not immediately jump on loads that are actually beyond our strength, but start with smaller weights. In this type of training, regularity is the most important thing. There is no place here for trying to lift as much weights as possible in order to prove yourself.

Bill Starr - the creator of the 5x5 training rules - focused on what he called the "big three": bench press, squats and barbell charges on the shoulders.

2.Before starting the 5x5 training, we need to know what strength we have. First, we check the load with which we are able to perform 5 repetitions of a given exercise, thenwe calculate 90 percent of this value, which we can consider as the starting load for the first training session of the week, 70 percent of the obtained value will be the load for the second training session, and 80 percent - for the last training session of that week. We gradually increase the load - with each training by about 2 kg, but if during one of the training sessions we find that we will not be able to lift more this time, it will be better to stick to the previous load. After 4-6 weeks, it is worth setting new maximum values ​​of loads, but there are no absolute indications as to the duration of one training cycle.

3.5x5 training is most often recommended for people who start strength training and those who return to training after a long break, also caused by an injury. 5x5 training is based on proven and repetitive, but very effective exercises.

4.Before each 5x5 workout, a warm-up is needed, e.g. jogging or doing some exercises from the workout itself, but with a minimal load. Also, do not forget about regeneration after exercise, e.g. stretching, which will allow you to stretch your muscles. After your training day, take a "off" day: you can then go cycling or swimming.

Worth knowing

Bill Starr, creator of 5x5 training is one of the legends of strength training. He has worked both at American universities and with the most famous American football teams, including the famous Colts. He also served in the US Air Force, and lifted weights himself - in 1968 he set the US record in powerlifting. His 1976 book, The Strongest Shall Survive, is still a classic book for all those involved in strength training. It was here that Starr introduced the assumptions of the 5x5 training.

5x5 training: the most popular exercises

In 5x5 training, the right choice of exercises is very important. We can train on one fixed set or create separate training plans for each of the days of the week in which we train. You can also use two training plans, performed alternately.

The most popular exercises used during 5x5 workouts are:

  • deadlift
  • classic squats
  • squats with the barbell held at the back or front
  • rowing with a barbell held with a handle
  • barbell press on a horizontal bench
  • press the barbell from the collarbone up while standing
  • French bench press
  • pushups
  • crunches
  • bending arms with a barbell
  • barbell charge on shoulders
  • forearm deflection zstraight griffin standing

5x5 training: training plan for beginners

DayExerciseLoad
Monday
  • classic squats - 5x5
  • bench press - 5x5
  • deadlift - 5x5
90% 5 RM
Wednesday
  • classic squats - 5x5
  • military bench press - 5x5
  • chin-ups - 5x5
70% 5 RM
Friday
  • classic squats - 5x5
  • push-ups on the bars - 5x5
  • barbell row - 5x5
80% 5 RM

The training plan for beginners was developed by coach Jacek Bilczyński (source: "FIT MAGAZYN").

5x5 training: intermediate training plan

DayExerciseLoad
Monday
  • toe lifts with a barbell on the back 5x5
  • donkey climbing 5x5
  • front barbell squats 5x5
  • side lunges 5x5
  • front squats 5x5
90% 5 RM
Wednesday
  • 5x5 horizontal press
  • 5x5 horizontal flanges
  • French bench press 5x5
  • standing arms bending - overgrip or undergrip 5x5
  • straight crunches 5x5
70% 5 RM
Friday
  • barbell row 5x5
  • shoulder raises 5x5
  • bench press 5x5 sitting
  • standing arm bending 5x5
  • bending the arms on the 5x5 prayer book
80% 5 RM
This will be useful to you

5x5 training and diet

Don't forget that diet is an important part of 5x5 training, just like any strength-building training. Thanks to it, you will not only improve your exercise capacity, but also support the proper regeneration processes after exercise and you will better cope with the loads during training.

The diet of a person practicing 5x5 training should cover the daily caloric requirement of the body or provide a small surplus of calories. The amount of these calories our body needs, we can, for example, check with the use of special calculators. The basis of the diet should be carbohydrates (about half of the daily intake of ingredients), proteins (about 25 percent) and - to a lesser extent -fats.

5x5 training: effects

5x5 training is usually implemented by people who have one main goal: strength gain. It is also accompanied by an increase in muscle density and volume. As a result of 5x5 training, the endurance of the exercising person also increases - the muscles tire more slowly, so activities such as walking or running will be less problematic - you will be surprised that you will run or cover the distance that would previously be difficult to travel without much effort. It is worth remembering that 5x5 training is designed to strengthen the muscles, and therefore also the heart muscle, which reduces cholesterol and blood pressure. Thanks to strength exercises in 5x5 training, bone density increases, the spine and the muscles around it become stronger. The trainee has more energy than before, his body is more flexible, the chest opens, which, as it were, automatically adopts the correct - upright - posture every day.

5x5 training should not take place more often than three, maximum four days a week, 45 minutes each - each of them should be followed by one day break. So it does not take a lot of time a week, and at the same time allows you to get satisfactory results.

Category:

Bodybuilding