It is also an excellent method for early intermediate lifters to accumulate volume. So going all out on 5×5 across on an exercise like the squat has a tremendous capacity to trigger gains in both size and strength, but it also has the capacity to lead to overtraining. The downside is that it has the potential to create the most stress. The benefit of this approach is that it has the potential to create the most stress. This is by far the hardest method – especially if work sets are approaching that of a 5RM. An example session:Ĥ05 x 5 x 5 sets (8-10 minutes between sets) But for those unfamiliar, “sets across” basically means that all 25 reps are done with the same amount of weight. This is probably the most commonly used method of doing 5×5, and will be familiar to a large majority of those reading this article. Each method has its own set of pros and cons. That being said, there are multiple ways to employ the 5×5 method into your program. I want you to walk away from this article today with a piece of information you can train with tomorrow.
And a whole bunch of 5-rep sets is a powerful stimulus. The 5-rep set is right in the “metabolic middle,” the perfect combination for both size and strength. The method is an absolute staple of many of the programs laid out in Practical Programming for Strength Training, 3rd edition. Most of us recognize that doing 5 sets of 5 reps – 5 x 5 – is an incredibly powerful method of getting big and strong.
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