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What is 5×5?
One such program is the well-known 5×5 (five sets of five) program. It was the favorite of Reg Park who just so happens to be one of Arnold’s idols for a simple reason.
What is the 5×5 protocol for high volume training?
Finally, you can use the 5×5 protocol as a platform to build up to high volume training. Once you can complete five sets, stay at the same weight and add another set. Once you can complete six sets, add another set. Keep going until you are doing 10×5.
Is the 5×5 program effective for building muscle?
With all of the thousands of training regimens to choose from the 5×5 program remains as one of the most effective programs for packing on size and strength. It has just the right amount of intensity and volume to build strength and size without inducing burnout and over-training.
When should you not use a 5×5?
If for no other reason than to limit joint stress (5X5 can pound on things and too much heavy work makes connective tissues fall apart).
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How do you know if you are 5 x 5?
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What is a 5×5 workout?
5 ×5: The Basics. While there are several 5×5 set/rep systems, most true 5×5 systems originate from Bill Starr’s approach. Here are the basics: 5 sets of 5 reps. 3 big lifts per workout (squat, power clean, and bench press in the original plan) Training the same 3 big lifts 3 days a week.
How long does the 5×5 program last?
The program is normally followed for six weeks before taking a break and then starting the program from the beginning again with heavier weights. The 5×5 workout is progressive and all of the weights you should be lifting are planned well in advance, based on your one repetition maximum for each exercise.