I would recommend doing this no longer than 8 weeks (you can also scale it down to 4 weeks) then taking 2-4 weeks off from this program before coming back to it. You want to do 2-3 warm up sets with light weight before each exercise ** During the program your strength should increase and as it does so should your weight, but only enough that you can perform the 5 reps correctly. This takes a little prep time if you are new to lifting and we are here to assist you with that. ** The weight you will need to utilize is something that you couldn’t really do for more than 5 reps with strict form, so let the ego go and find what is truly right for you, not what looks good. It consists of two workouts:īarbell or Dumbbell Row or Pull-ups – 5 sets of 5 reps The following is a basic 5 x 5 program created by StrongLifts.
#5x5 workout rest time between sets how to#
If you are uncertain on how to perform the below exercises, please contact one of us through the LMPD Fitness email and we will help you out. If you are new to lifting weights, you will need to do some basic prep work, which includes practicing the lifts with little to no weight to ensure you are performing the technique correctly and safely. The beauty of the 5 x 5 system is that it offers the best of both of these, giving you progressive strength gains while simultaneously building muscle mass. A rep range of 5-8 reps per set is what will build muscle mass in most people, while 1-4 reps will build strength. The 5 x 5 system is based around compound movements which targets multiple muscles with one exercise while keeping the rep range right at 5.
Your time is limited, so you need to get the biggest bang for your buck while training in a safe yet effective manner. However, for you the tactical athlete, it is important to keep the system simple. If you Google it, you will see several different variations of this system, and even apps or spreadsheets you can utilize to assist you.
It has been proven to build a great foundation of strength as well as muscle mass at the same time. This system is common knowledge among experienced lifters and has been in use since the 1960’s, but is a great tool for the beginner or the pro.
One of the oldest yet most effective strength programs around is what is called the 5 x 5 system.
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