5 × 5 - an optimal training program 3 times a week

This program is suitable for beginners and athletes, who returned to power sport after a long break. Its main advantage - simplicity.

What is the essence of the training program

The program consists of five exercises:

1. Squats on the back: 5 sets of 5 times.

2. Bench Press: 5 sets of 5 times.

3 the method increase the weight in the bench press →

3. Deadlift 1 approach for 5 times.

Deadlift - effective slimming exercise →

4. Bench press standing barbell: 5 sets of 5 times.

5. Thrust rod in the slope: 5 sets of 5 times.

From these exercises consist of two sessions:

1. A training: squats, bench press, pull rod in the slope.
2. Workout B: squats, bench press standing barbell, deadlift.

You do three times a week and constantly alternate the workout A and B. Between the two workouts rest at least one day.

Here is a sample training schedule for the week:

1. Monday Night: A training
2. Thursday: Rest.
3. Environment: training B.
4. Wednesday: Rest.
5. Friday: A training
6. Saturday and Sunday: rest.

Next week you begin training with B.

In order not to miss a workout and easier to keep track of your progress, you can download the application StrongLifts 5 × 5. In it there is a schedule with exercises that you can customize yourself. You note made of sets and reps directly during training, then a timer is rest.

Also in the annex have a video with the technique exercises, training history, and after the first three lessons, you can track your progress.

The paid version has schedule warmup approaches, damn calculator, integration with Google Fit and "Health» (iOS), to mark approaches, without removing the lock screen.

At what weight to start

If you are already familiar with the exercises and do them with the right technique, pick the maximum weight with which you will be able to perform five sets of five reps.

If you are new to exercise or you do not do them for a long time, to begin with, take half of its maximum pyatipovtornogo or less:

1. Squat, bench press, bench press standing: 20 kg (without the neck rod pancakes).
2. Deadlift: 40 kg (hang on the neck of two pancake 10 kg).
3. Link rod in the slope 30 kg (two pancake hang on the neck 5 kg).

In the first week you will be very easy, but the weight will increase rapidly. Within four weeks you squat with a weight of 30 kg more press from the chest 15 kg more.

Begin to squat with the stamp on the back, and you can walk up to 100 kg at 12 weeks.

How to increase the weight

1. squats. If you are able to perform five reps in all five approaches, next time add 2.5 kg - small pancakes of 1.25 kg on each side. If you were not able to do five repetitions, continue to work with this weight until you can.
2. Bench press, barbell bench press standing barbell bent to the waist in the slope. Men added 2.5 kg, women - to 1 kg.
3. Deadlift. Add 5 kg - 2.5 kg per side. Deadlift involves more muscles, so that you can increase the weight faster.

If there is no room for pancakes 1.25 kg, buy their own and wear them on your workout.

How to warm up

Before training do not get carried away with cardio: it can tire the muscles of the legs to squat. Three to five minutes of brisk walking or jogging will be quiet enough.

If you exercise with a blank stamp, you do not need warm-up approaches, because the weight is too light. Two approaches can perform five air squats.

When you come to the heavier weights, warm-up sets are required. They allow you to warm up the target muscles and test their equipment.

Perform two warm-up sets of five times with a blank stamp. After that, add 10-20 kg and perform 2-3 times, until you reach your working weight.

Do not rest between warm-up approaches. Pause only after them, before the approach to the operating weight.

Exercises that need to be performed prior to strength training →

How much rest between sets

First, because of the lighter weight you do not need a long rest. But when the weight starts to increase, the restoration of power after an approach may take more time.

1. 1.5 minutes, if you have finished the previous approach without much effort.
2. 3 minutes, if you were to try to complete the approach.
3. 5 minutes, if in the last repetition you have reached muscle failure.

You can also navigate to your breathing. If during exercise you breath hitched, Relax, until it is fully restored.

What are the objectives and terms of the training program

Plateau: what to do when there is no progress

The first thing to do if you could not finish the approach - longer break. Put the bar and wait for 5 minutes and then try again.

If you did not work this time, check for any errors:

1. Poor warmed up: the lack of warm-up approaches are forced to work on cold muscles, and excess - their tires.
2. Did with poor technique. Incorrect trajectory rod increases the risk of failure.
3. Missed training. If you do not load the muscles consistently, you do not have growth.
4. To do too much cardio or additional exercises that slowed the recovery.
5. Not enough sleep. Lack of sleep slows down recovery.
6. Do not eat. Lack of nutrients also slows recovery.

If you are unable to fulfill all the sets and reps three workouts in a row, it is necessary to reduce the weight, or the number of sets and reps.

progress of the equation: how to exercise to get results →

How to reduce the load

You can not add weight permanently, sooner or later, the process stops. If the operating weight will not increase three workouts in a row, decrease the load as follows:

1. Three sets of five repetitions.
2. Three sets of three reps.
3. One approach for three repeats and two sets of three repetitions with 5% by weight.

You can also reduce the weight up to 10% of the working-class and add it again, making sure equipment and correcting their mistakes.

Why is this training program is effective

There are several factors that make this program a 5 × 5 is very effective:

1. Free weights. You have to keep the balance that the additional burden on the muscles.
2. minimum equipment. Need only bar and shop, so you can do 5 × 5 in any gym or even in the garage.
3. polyarticular exercises. Basic exercises involve more muscles and due to this allow to lift more weight.
4. Easy start. Light weight at first exercises allow you to test equipment and avoid injury.
5. Intensity. Workout heavy, but short. You finish before fatigue and therefore always maintain concentration.
6. progressive overload. Constant weight gain causes your body to adapt more quickly. The muscles become more bones and tendons - stronger.
7. A clear plan and confidence. You know what to do with each workout, and we are sure that the program works.
8. passion. You wonder to what weight you can walk, how long will be able to increase the weight. It adds excitement and many forces to challenge myself.
9. Simplicity. Not need to invent, to search and select. Once you master the technique, and then just add on weight.

The program has no restrictions on the floor. It is suitable for all ages, including teens and healthy people after 40 years.

Of course, this program will not please everyone. For example, if you like variety, the five exercises carried out every day, you will quickly become bored. As a result, you lose motivation and throw your workout.

If you like consistency and you need a clear plan of action, 5 × 5 will suit you perfectly and will help to achieve good results.

see also

10 myths about strength training →

How to Become a Rock: nutrition and exercise program Dwayne Johnson →

How to practice at home: a training program for the week →