5X5 Should you do it ?
If you’re a seasoned lifter or a complete beginner I’m sure at some point you’ve found yourself searching the internet for the latest workout plans and the quickest way to improve your physique and/or performance. Even if you hadn’t I’m sure you’ve still heard of the StrongLifts 5×5 Programme.
So to save you the time and effort I have summarised the whole programme for you to decide if its any good for you or if you just want to try something new.
With 5×5, the trainee performs just five multi-joint barbell lifts per week: the deadlift, squat, bench press, overhead press, and bent-over row. It’s a three-day-per-week program that employs an A/B split, which means there are two different workouts (Day A and Day B) alternated throughout the training week, with a rest day between each training day.
Day A lifts are the squat, bench press, and bent-over barbell row. Day B lifts are the squat, overhead press, and deadlift. Obviously, you’re squatting each time you train. Each lift is performed for 5 sets of 5 reps except for the deadlift, which is only 1 set of 5.
A two-week training cycle looks like this:
Monday: Day A
Wednesday: Day B
Friday: Day A
Monday: Day B
Wednesday: Day A
Friday: Day B
The aim is to increase the amount of weight you lift by 2.5Kgs per week for aslong as you can, other than the deadlift in which you’d look to increase by 5kgs per week. Failure to achieve 5×5 with a given weight for three consecutive workouts calls for a deload, which means you decrease the weight by 10 percent for your next workout.
Since the program uses only five lifts, and three of them are done three times per week, there are a lot of opportunities to practice becoming a good lifter.
Any questions on this programme or any others do not hesitate to contact the Shed staff for help.