Our training programs have become more and more complex over the years. If you use an effective but simple training program, people will look at you like you are a fool. They just don't believe that a simple training program will work.
They want to believe that training is a complicated matter, so they spend much more time planning "the plan" than "executing the plan." This is not surprising, because people nowadays are willing to complicate everything. So it's no surprise that most people think a complex training program is necessary.
But the bottom line is this: a standard training program that has been proven for years cannot be shaken. One such standard plan is the famous 5x5 plan (5 sets of 5 reps).
The 5x5 plan is one of Arnold's idols and a favorite of Reg Park for one simple reason - when this plan is executed correctly, it does an amazing job of building size and strength. Among countless training programs, the 5x5 program remains one of the most effective for improving size and strength. It has the right intensity to build your strength and size without fear of overtraining.
In this article, I will discuss what the 5x5 plan is and how to implement it. Then I'll discuss how to increase its intensity.
If you're tired of complex training plans and spend more time planning than exercising, you'll love the 5x5 plan.
What is the 5x5 plan?
The 5x5 plan, as the name suggests, is to do 5 sets of 5 times each. We've taken the barbell deadlift as an example. After two sets of warm-up, add the barbell to the training weight and do 5 sets. If you can complete 5 reps in 5 sets, add 5 pounds of weight.
Barbell Deadlift.
Barbell deadlift
If the goal is to increase strength, rest for 3 minutes between sets; if you want to increase latitude, try resting for only 90 seconds; resting for two minutes is a compromise strategy. When making a 5x5 plan you can do upper body one day and lower body one day; or you can do full body exercises 2-3 times a week. It takes a little experimentation to finally figure out which plan is right for you. But no matter what specific program you choose, every session should be a "mixture" of exercises such as bench presses, squats, deadlifts, parallel bar dips, and upright rows.
Focus on the actions that work best for you. Now you can bench press 3 times a week using the 5x5 plan. Or you could try to do something like Louie Simmons for a change. For example, bench press on Monday, parallel bar dips on Wednesday, and incline bench press on Friday. In this way, you can avoid injuries caused by overtraining, and at the same time, the purpose of these three training sessions is similar, and you can make progress in all three training sessions. Here are 2 examples of 5x5 plans:
Example 1 (whole body plan)
Cycle through each pair of actions. For example, do set A-1, do A-2 after 90 seconds, then return to A-1 after 90 seconds, until you complete the cycle of 5 sets of 5 reps each. Rest 2 minutes between sets A and B.
Monday
A-1: Barbell Bench Press
A-2: Barbell bent over row
B-1: Barbell Squat
B-2: Straight-leg deadlift
Turkish stand up 2x5 (one group each on the left and right) (see the picture after the text)
Wednesday
A-1: Parallel Bar Dips and Extensions
A-2: Reverse grip pull-ups
Barbell deadlift
Hanging leg raise 2x5
Friday
A-1: Incline Barbell Bench Press
A-2: Push-up one-hand bell
B-1: Barbell Front Squat
B-2: Push-up leg raise
Saxon side bend 2x5 (see picture at the end of the text)
Lean over and lift the bell with one hand (see picture at the end of the article)
Example 2: Differentiation exercises
Rest between sets as above, but rest for 1 minute between arm movements.
Monday and Thursday
A-1: Barbell Bench Press
A-2: Barbell bent over row
B-1: Barbell Curl
B-2: Supine flexion pull-up or pulley push-down (triceps brachii) 2x5
Tuesday and Friday
B-1: Barbell Squat
B-2: Push-up leg raise
Seated calf raise 2x5
Turkish stand up 2x5 (one group each on the left and right)
Saxon Curve
Türkiye gets up
