The classic 5 x 5 workout system has been an effective program that’s lasted the test of time. An honest and effective training program to use.
This old school system has been a popular strength training routine created by one of bodybuilding legends Reg Park. He was an imposing figure back in the golden era of bodybuilding and powerlifting. Standing at 6 foot 1 with a set of arms measuring 19 inches was an imposing figure who left an impressive legacy with his approach to training. His 5 x 5 workout has made him a much respected figure within the strength scene. Since he first introduced it back in the 1960s it has lasted the test of time.
Bill Starr later supported the effectiveness. Who in his book the strong shall survive (fitness products limited, third edition. 1979 pp. 56) referenced it as the system he used with his big “three exercises”. These were the bench press, back squat, and the power clean. To this day the 5 x 5 workout remains effective for building strength, muscle and mass.
Using the principle of progressive overload, it starts with lighter weights and gradually increase it over time. The first two sets serve as warm-ups. The next three sets are your working sets using a maximum weight you can perform five reps. Simple and effective.
An easy system to incorporate for beginners or developing an excellent strength base during a training block. I use this often with new clients as it allows for great strength gains and is an efficient workout. In addition, it works in well with other training elements in delivering my services. With the correct weight and once warmed up, they perform 5 x 5 with either a barbell or double kettlebells for variation.
Let’s cover some benefits using the 5 x 5 workout system.
With any sound training approach, the 5 x 5 workout is no different with its use of the progressive overload principle. With gradual increases in loading, it challenges your muscles, avoids plateaus and continues your progress. Expect an increase in strength when performing 5 reps. This allow you to lift heavier and builds great strength and conditioning. Whether you use the 3×3 or 5×5, both these protocols will result in great strength gains.
When using the compound lifts for effect, one of the by produces is muscle hypertrophy. A good reason using the compounds covering the whole body will promote all round muscle growth. As I’ve mentioned before. When working with clients this method is simple to use and by using the compounds becomes an efficient process when delivering training sessions. Compound exercises like squats, shoulder press, and bent over rows engage a number of muscles at once.
For those who are using this method to develop you sport the strength and conditioning, the benefits will certainly carry over to an Improvement in you athletic performance.
Therefore, when seeking explosive strength, incorporate the power version of the Olympics lifts like the power clean.
Compound exercises for an effective 5 x 5 workout program.
For those who are not familiar with what compound movement are ill cover the basics here.
Barbell back or Olympic style front squats. Excellent choices for developing lower body strength. It targets the quads, hamstrings, glutes, and core while most other muscles are needed to engage in support of the main muscles worked.
Barbell deadlifts or trap bar. Both excellent choices when focusing on the posterior chain with the trap bar been more a hybrid exercise. The hamstrings, quads, glutes, lower back, erectors, and traps are the main muscles used.
Any variety of the classic bench press will suffice. It primarily works the chest, shoulders, and triceps and with a good set up needed a full body brace. Remember to retract the delts.
Overhead press (military press) One of my favourite exercises to teach is the classic press for an impressive set of old school shoulders. It targets the shoulders, triceps, and upper chest. Can be performed sitting down with back support or standing up requiring better balance and good body bracing.
For a strong, thick, and wide back the bent over barbell rows is necessary. These engage the back lats, traps, and rhomboids, as well as the biceps. Remember to have a solid hip hinge and brace for an effective set.
To add a more explosive element to your routine use the Olympic lifts for better results. The power versions of the clean, jerk and snatch are wonderful options. These work better when combining then with general compound exercises.
As a reference. Start with 2 warm up sets then 3×3 with a reasonable heavier weight you can lift. As an alternative, when better conditioned try for 5 x 5 working sets. Remember, keep good form and be honest with your workload.
A versatile and effective training method.
In summary, the 5 x 5 workout approach is versatile, easy to implement and efficient. It has many benefits to your strength, fitness and even health. An old school program that has lasted the test of time and now used by web influencers in promoting their own brand of fitness.
Its build strength, size and has an excellent carry over to athletic performance.
Lastly, a smart choice for both beginners to work with the compound lifts or experienced individuals who want something different that is going to test them.
