How to Build Muscle and Strength: The 5 x 5 Plan

One of the most common methods for people looking to build strength, the 5 x 5 plan is easy to follow and targets your entire body.

In this article, you will learn about the 5 x 5 plan, what to eat and how to reach your exercise goals.

The first key point is nutrition. Without a solid nutritional foundation, no matter how hard you train, you won’t see results.

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How to Build Muscle and Strength: The 5 x 5 Plan

The 5 x 5 program is a common way to help people build strength, muscle, and mass. Work your entire body with each workout, and all compound exercises range from 5 x 5 repetitions. Then there are auxiliary exercises to complete each exercise.

This program increases testosterone levels and continuously stimulates muscle fibers, which in turn promotes muscle growth and strength.

Alternate between workouts A and B 3 times a week, taking at least one day off between each workout. Increase the weight each week if you were able to complete the prescribed number of sets the last time you completed a specific exercise.

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For example, when doing a bench press in Exercise A, the weight can only be added if you successfully lifted that weight for 5 sets of 5 reps the last time you completed Exercise A.

Break time

Rest 60 – 120 seconds between 5 x 5 compound lifts.

Rest 30 – 45 seconds between assist sets.

exercise A

Core Compound Lift

  • Back Squat 5 x 5
  • Bench Press 5 x 5
  • Bend over row 5 x 5

Auxiliary lift

  • Pull Ups 2 x 8
  • Lateral Dumbbell Raise 2 x 8
  • Crunches 2 x 15

exercise B

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Core Compound Lift

  • Front Squat 5 x 5
  • Strictly 5 x 5
  • Deadlift 5 x 5

Auxiliary lift

  • Barbell Curl 2 x 8
  • Seated Triceps Press 2 x 8
5 x 5 programsource: Photo courtesy of CrossFit Inc.

Dos and Don’ts of the 5 x 5 Plan

Auxiliary practice is just that, accessories Exercise. The most important part is always the 5 x 5 compound lift. There are many slightly different versions of the program, but they all follow the same basic principles of progression and structure.

It is advisable to increase recovery and mobility on your rest days as this will help improve your movement once you are back in the box while helping you recover more efficiently.

4 Steps to Effective Recovery After Training

The above routine is a variation of the 5 x 5 training method. There are many different versions, but keep in mind that core barbell exercises performed in sets of 5 x 5 are the heart of the program.

The program is intensive, so don’t go more than 6 weeks without uninstalling. This will give you time to recover and join the program again with renewed energy and motivation.

starting weight

It is best to start lightly and work your way up. You don’t want to fail any group.

As a rough guide, consider doing 5 sets of 5 reps at 80% of 1rm the last week before unloading. If you don’t know your 1rm, test each exercise before starting the program.

Best 3-Day Weightlifting Split

This is equivalent to 90% of your desired 90% strength. I experimented with this myself and it seems to be accurate. Your first reps will feel easier than they should be, but your last reps will be done at 100%.

Alternatively, start with light weights and proportional jumps with each workout. For example, if you find that you are failing more and more on the bench press, then progress slowly, but if you find it easy to deadlift, add weight in larger incremental jumps from one exercise to another .

Try the 5 x 5 plan now and have fun while building strength.

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