It’s not clear who invented the 5×5 workout. The 5×5 workout has been popular for decades because it’s simple, time-efficient, and very effective for gaining strength and muscle mass as a drug-free lifter. You do three workouts a week, with at least one rest day in between. The goal of each 5×5 workout is to increase the weight over time. It consists of compound barbell exercises like the Squat, Bench and Deadlift for 5 sets of 5 reps. The 5×5 workout is a strength and muscle building program that’s been around for over 60 years. 9.10 Can I do workouts for arms/ab/back/etc on off days?.9.9 Can I do StrongLifts 5×5 every day?.9.4 Does StrongLifts 5×5 work for women?.9.2 How long does it take to see results?.But most people are surprised by how long they can add weight each workout with such a simple program. Eventually you’ll struggle to get five reps and fail (there are ways to get around that). Your goal is to add weight every workout for as long as you can. Start with the bar and you could be Squatting 100kg/220lb for 5×5 in 12 weeks. Within four weeks you’ll be Squatting 30kg/60lb more, pressing 15kg/30lb more and Deadlifting 30kg/60lb more. The first weeks will feel easy. But the weight will increase fast. You need small plates of 1.25kg/2.5lb to do this. So Squat 5×5 27.5kg/60lb means you put 3.75kg/7.5lb on each side of the 20kg/45lb Olympic bar. Just click here.Īll weights include the bar because you lift it. Signup to my daily email tips to get the spreadsheet. And the progress graphs will keep you motivated. You’ll know the exercises, weights, sets & reps to do. On Deadlift add 5kg/10lb. So if you’re new to lifting and started with the recommended starting weights, your first two weeks will look like this… StrongLifts 5x5 Week 1įree: download the StrongLifts 5×5 spreadsheet to get your first 12 weeks of training calculated for you. Increase the weight every workout on each exercise where you completed five reps on each set. This gives you more Deadlift volume without the intensity of doing several sets of five with the same weight. If you want to do more than 1×5 Deadlift, better is to warmup by doing sets of five reps (the app suggests this kind of warmup). Most people find that 5×5 Deadlifts after 5×5 Squats is too hard once the weights get heavy, and that Deadlift increase fine doing only 1×5. This is because you’re doing Squats 3x/week with increasing weights. Note that Deadlifts is only one set of five reps (1×5). Repeat until you’ve done five sets of five (5×5). Squat 20kg five times, rack the weight, and rest 90 seconds.
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