5×5 workout is a world-famous training program, especially among people obsessed with gaining strength. In this article, I’ll give you the 5 reasons why this workout protocol is one of the best for building muscle strength.
But first of all, let’s understand precisely the 5×5 workout.
5×5 Workout Overview
Sometimes, it becomes very hefty to stick to a strength training routine as there is plenty of it. The 5×5 workout program is just one of them.
This strategy was created by the legendary Olympic lifter Bill Starr. Bill was a well-known weightlifter in the world of strength training and also a coach
If you are confused too, then you can jump on it because it is solely designed for gaining strength and also suits beginners as well.
As the name suggests, a 5×5 workout involves doing 5 sets for 5 reps in each n every exercise.
It’s a very simple and non-fancy training protocol. Originally, it consists of only three exercises – squats, bench presses, and power cleans. But today, the modern version of 5×5 includes various compound exercises.
- Bench press
- Barbell rows
- Deadlifts
- Overhead press
- Barbel curls
- Squats
In a 5×5 workout program, you lift heavy weights (about 70-80% of 1 RM) for fewer reps. This low reps heavy weight strategy keeps you in the zone of gaining strength.
Benefits Of 5×5 Workout for Strength
Let’s look at the five benefits of this workout routine over other routines for building strength.
1. Extremely easy to execute
Unlike the modern sophisticated training protocols, the 5×5 training program is very simple. It’s straightforward to follow and almost anyone can do it.
You don’t need to carry a sets and reps scheme in the gym. Five sets of each exercise and 5 reps per set, that’s all you need to remember.
2. Beginner’s Friendly
If you are a beginner and confused about training protocols, then 5×5 can be a headstart to your fitness journey. Yes, this program is suitable for newbies also as it doesn’t require any lifting experience.
However, if you are a complete beginner, then you have to be extra careful with your form. While lifting heavy weights, correct posture and technique are non-negotiable.
3. Maximal Strength Gains
5×5 workout program is specifically designed to build strength. It’s structure consistently puts you in the strength training zone.
If we talk about strength training, then heavy weights for low reps give the best strength-building results. How?
By reducing the number of reps, you can increase the load on the bar which gives more resistance to your muscles. Now heavier the weight, more the muscle damage. And when you give proper rest and recovery to your body, it repairs that damage, and your muscles adapt to the stimulus you give in your training. This results in better and stronger muscles over a period of time.
5×5 program exactly does this for you. As the rep range is low, you can lift heavy to super-heavy weights. Also, the rest between sets is higher (2-4 minutes), which gives enough time for your muscles to recover from the previous set.
4. Boosts Metabolism
Metabolism is a process by which our body synthesis the food we eat. That means, from the breakdown of food to convert it into energy.
By training with heavy weights, you are giving serious damage to your muscles. And for the recovery process, your body requires more energy, which in turn, boosts metabolism.
In addition, this strength training strategy increases muscle protein synthesis and burns more calories also.
5. Builds Foundation
If you see it from a holistic approach to bodybuilding, having a strong foundation is very important. 5×5 stronglifts helps you with that too.
This workout routine comprises compound lifts that target multiple muscle groups at the same time. This strengthens the core and engages your whole body which makes it work as a single unit.
In addition, as you are holding the load by yourself, compound exercises help in strengthens your stabilizer muscles also.
6. Helps In Breaking Plateau
After gaining some experience, you might face a period when you stop seeing any growth in your muscle and strength. This happens when your body gets adapts to the training and the current routine doesn’t stimulate your muscles anymore.
This is what is called hitting a plateau in the world of fitness. A 5×5 stronglifts training program can be very helpful in breaking the plateau.
I have personally used this with some of my clients and always got desired results. Whenever you hit a plateau, follow this program for 4-6 weeks.
7. No Fancy Equipment needed
Another benefit of this 5×5 workout program is that you don’t need any fancy equipment or modern gym machines. As you are doing only compound exercises, a barbell and some plates are enough.
5×5 Workout: The Takeaway
The 5×5 stronglifts workout program is a simple and effective training routine for gaining strength.
This 5 reps for 5 sets strategy gives you the luxury to lift super heavy weights which stimulates your muscles and CNS (central nervous system) differently, which solely focuses on building strength.
Here are the seven benefits of a 5×5 workout routine:
- Easy to follow
- Beginners can also do this
- Maximal strength gains
- Boosts metabolism
- Builds foundation
- Breaks plateau
- No fancy stuff
If gaining strength is your primary goal then follow this workout routine for 4-6 weeks. With proper diet and recovery, you’ll get great results.
