Why 5x5 Training Is Superior for Muscle Building

Mike mentzers 1 set to failure has been the best way to gain muscle. Time under tension, heavy emphasis and stress on the muscle working to failure in all elements of the muscle being used. Don't know why bodybuilders don't use this method. It's far superior. Quality over quantity.

Been working out for a year now, never taken a week of. Only compound lifts. Here are the results:

Deadlift: 278.4% Increase
Dumbell / Barbell Row: 170.3% Increase
Squats: 140.7% Increase
Military Press: 121.4% Increase
Bench Press: 81.82% Increase

This is increase in ”working weight” not PR because I didn’t try any PR when I started.

Also to add, I do 5x5 for 4 weeks. Then I switch to 20x3 with much lighter weights. This helps dealing with the stress that 5x5 gives to the joints etc. 20x3 feels fine. But very exhausting. 4 week of that, then 4 weeks of 12x4.

So 20x3 > 12x4 > 5x5

Works for me and I like it!

5 * 5 made me know exactly what i can do, how much and how hard i can go. When i tried a bro split after, it was too easy and i felt like i was wasting time. I"m accustomed to squatting heavy 3 times a week. I did add in 2 sets of hammer curs and 2 sets of normal curls on chest days, and on over head press days i'd add in dumbell skull crushers. In 3 months, i was jacked, busting thru my clothes in the chest, arms, legs and ass

5x5 works best if it is done after one week of each, 5x20, 5x15, and then 5x10.

But this is for strength training not for hypertrophy. Legs need more reps to grow in general. One set to failure per exercise is enough for hypertrophy. I switched my high volume training to H.I.T and I see better results!

Why is squatting 5x5 (25 total reps) better than squatting 3x10 (30 total reps)?

Mark Rippetoe uses 3x5 for his starting strength program, any advice as to why 5x5 is better than 3x5??

These guys aren’t exactly jacked

how much you rest between sets? like 30 sec or 1 min or 2 min or 5 min?

5x5 and toss in a calisthenics day. No join pain, functional power

5x5 is simple compared 3x 15. to say that you are doubling the work with 5x5 is moronic

im doing for a month 3 reps x 5 sets, 5 days a week it takes 50 min and it was good for me and i gain, now after a month it doesnt have that efect. Does going one rep from 3 to 4 better ? but it would take from 50 min to an 1 hour.

5x5, but how much weight? 90%, so that rep no. 5 is 100% RM (=failure)?

5 × 5 , adding 5 pounds a workout, what do you do when you reach your limit, ?

Tried 5x5 had better results from PPL 6days

I don’t understand 5x5 squats, how do u pick the weight range, so I go semi light for the first 2 to 3 sets and then two heavy sets for the last two🤔🤔🤔🤔

No mathematically you do 3 sets of 10 reps, that is more than 5 sets of 5 reps. The shorter rep sets are to get acclimated into a heavier lift.

If I have horrible balance and I have to putt my legs too wide on squat is goblet fine until I lose weight

5 times a day.
5 days per week.

Stay hard!

I have been doing 5X5 since 1971
Best mass and strength program.
God Bless Joe Wieder and Dr Fred Hatfield.
I still use the 5X5 at 67.
I have also helped hard gainers use it to put on size.
I highly recomend 2 books for everyone who has strength and size and powr goals.
First is Joe Weiders Ultimate Bodybuilding.
Especially if you are just starting out.
Second is Power A Scientic Approach by
Fredrick C Hatfield , PHD
I have written programs for a lot of people with great results.
Study the old and the new and blend what works for you.
Ask for help if you are struggling with a goal.
Encourage others and learn from each other.
And remember when comes to building a strong healthy body it , like a lot of things is not a one size fits all.
Good luck , be safe and build up yourself and those around you.
And yes I still do 5X5 at 67
With maybe a tad less weight .

I used to do 12.10.8.6.4 and gains were slow. 5x5 with heavy ass weight and good spotter will change you

Lol horrible for arms and shoulders and aesthetic come on dude

Are you supposed to go to failure on these 5 sets ??

When I was competing in USAPL 5x5 was always the core phase of my program. I had high rep blocks and low rep blocks, but the middle was always 5x5. The only problem I find with people and 5x5 is that they aren't getting to the heavy sets until the last set, you are really supposed to be at your working set by set 3.

If u squat Max rep for example 160kg first Time , u do 5x5 with 140-145 ? Even the first five reps with 140?

I did a 5•5 for a year and I jumped from a 185lb squat to 475lbs, I can’t lie it was taxing but I looked forward to it cuz every set I would just say ITS ONLY 5, I also did squats everyday Workout a and b on workout b I would go down 10% but yea I promise anyone who does the 5s they will get strong and jacked but be ready for the taxation on your body, now I do 3*5 to keep gettn stronger n then 2*10 less weight to get my reps in for mass

Imo there is almost nothing that is as mentally and physically demanding than that 5th set of 5.

Why is there no mention of the rest time in between sets!? Lol.

In this 5 x 5 style, how many exercises would you do, for example if you do push pull and legs split? Thanks 🙏

5x5 rocks. I did however just start a 5, 15, 25 because I’m on plant based. I want to eat meat again. I really do. But I have survivors guilt.

How long should I do this program (Strontlifts) for/ at what point should I switch to an upper/lower split ?

What's the sequence for 5 by 5

What's scientifically proven to build muscle optimally is 8-12 reps with 70-80% of 1 rep max. 5x5 is good for strength training but not optimal for hypertrophy. There are plenty of evidence that has debunk that it's optimal for building muscle.
Progressive Overload combined with hypertrophy training is optimal for muscle growth.

Ive started out with 5x5 but switched upper body reps to 8-10, and less weight. Got hard to increase 2,5kg in shoulderpress for example hehe. The squatting is through the roof though >:)

Just got back to lifting and started with 5x5. It is amazing how quickly your body adapts to it. Being a bit older now I do however pay attention to properly warming up and letting my body fully recover.

It is also a great way to break a plateau.

I do 40 reps 4 sets. Huge gains.

Question if I’m doing:

Squat
Deadlift
Overhead Press
Bent Over Row
Bench Press

Monday - 3x12 Smith
Wednesday - 4x8 Dumbell
Friday 5x5 - Bar

Any critiques?

This is for slackers

Why does white hat always interrupt

5x5 has always been a staple since high school and even 10 years later . I love how you guys mix in stuff like this in your program 😁🙏

Tom Platz has enter the chat

I can imagine is doing 5 reps max for 5 sets

"After doing 5x5 for 6 months, then switch to 10-15 reps watch what happens" This is key! Yes 5x5 is a great way to build a strong foundation but from experience after a certain point it's important to switch up rep ranges (progression/periodization) and add in different exercises to compensate for any weak points which inevitably emerge.

Would 5x5 still be effective for close grip bench press when targeting triceps?

What's rest time between each set on 5x5?

So these guys are so called experts on muscle hypertrophy ? I can tell by looking at them lol

I was told to do 5 x 5 with a weight that I couldn't do the 6th rep and at the same time complete the 5 sets.

I do 4 sets of 6 reps, because unfortunately I never have a spot and I am able to barely hit that 6th rep by myself. I was able to increase my my workout weight from 225 on bench to 265 for 4 sets of 6 after a few months. Worked for me. If I had a spot I would do 5x5.