Sunday, 3 August 2008

5x5 Weight Training Workout

The 5x5 weight training workout is mostly used by powerlifters to greatly increase their power in all areas of the body. Although many people have heard of the 5x5 workout many do not use it in their training regime or understand the cycles used to get maximum gains.

The 5x5 weight training workout is not a new training program, in fact it has been used for decades and was very popular during the late 1960's to early 1970's.

The idea behind the 5x5 workout is to complete 5 repititions for 5 sets on the heaviest weight you can lift. Once you are able to complete 5 reps for 5 sets on the weight you are lifting you then add 5% to 10% more weight on your next session and start building up to achieving 5 reps for 5 sets again.

Due to its heavy workload the 5x5 weight training workout is used in a 12 week cycle with a one to two week rest at the end of the cycle so the body can recuperate. This means that you train hard using the 5x5 workout for 12 weeks then take a complete rest from the gym for the one to two weeks at the end before starting again.

The reason why you may not see many people using the 5x5 weight training workout is because it is only carried out on compound exercises such as the bench press, squat and deadlift.

Workout example

Day 1

Bench press 5x5
Incline bench press 5x5
Close grip bench press 3x8
Skull crushers 3x8
Cable pushdowns 3x8

Day 2

Seated row 5x5
Dumbbell row 5x5
Lat pulldown 5x5
Hammer curls 3x8
Barbell curls 3x8

Day 3

Deadlift 5x5
Squat 5x5
Leg press 5x5
Calf raises 2x12

It is imperative to ensure you have a great diet plan in place for your body to get the fuel it needs for this gruelling workout. If you don't eat correctly this can impact on your training and could cause injury. It is also important to give each muscle group enough time between sessions to recuperate.

I would only recommend the 5x5 workout to anyone of an intermediate to advanced level as it is a heavy duty workout that adds alot of stress to your body.

For a full 12 month 5x5 workout click here


Anonymous said...

so you should ALWAYS do the 5x5 on the bigger muscle groups?

BT said...

When carrying out the 5x5 training you should only do the 5x5 using compound movements.

What your saying is right in essence as all compound movements (exercise that requires the movement of more than one joint through the exercise) encompass all the bigger muscle groups.