And if you follow the routine diligently it will enable you to build tremendous strength, coupled with a corresponding increase in muscular size. And it was further popularized in the 1970s by the renowned strength coach Bill Starr.Ī 5x5 routine is usually done using compound exercises and full body workouts, but it can be done with split systems if desired. It was later used by Arnold Schwarzenegger to lay the foundation of his physique well before he ever used more conventional ‘bodybuilding style’ workouts. This method of training was used by Reg Park in the 1950s to build his exceptional physique. This can be done with the same weight, in which case you would need to do a couple of warm up sets first or you can ‘ramp up’ the weights, so each set gets progressively heavier, but you still do just 5 reps on each of the 5 sets. Hope this eases off as I get used to the heavier weights.The 5×5 system of training simply involves doing an exercise for 5 sets of 5 repetitions. Starting to feel it in my lower back though. I'm trying to lose a bit of fat while I'm doing this so I don't want to increase my calories so I realise this will be hindering me! Now I'll be on to 132.5 where I still expect to struggle.Īfter my 5x5 squats at 107.5kg I'm beginning to feel more tired so I think I'm going to need to cut back on the other minor exercises so I may move to strong lifts 5x5 yet. I had only managed to get 3 or 4 in the few weeks before that so that was nice to get the 5th. With deadlifts I managed last week for the 1st time to get 5 sumo deadlifts at 130kg. I haven't made the same gains with the bench press as I'm only up to which I'm struggling to get past.
I'd never touched free weights until end of July this year so after doing squats once a week until about 3 weeks ago, I'm quite happy that I'm now up to 5x5 107.5kg. I've been trying to do squats and bench presses 3 times a week and deadlifts once a week along with pull downs, seated rows, dips, pull-ups, skull crushers, dumbell presses, leg curls etc once a week too. I was going to start 5x5 but decided to do a bigger variety of lifts as I enjoy them.
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