This weeks #TrainingTips post I’m talking about Strength.
The 5×5 programme is a popular training protocol that promotes awesome strength gains and under the right nutritional status muscle hypertrophic gains too.
Lots of training regimes seem to become more and more complex without the real need for it. Simplicity achieves far more success and when you have tried and tested training protocols, which have been used for decades why make things harder than they already are? If it’s not broke don’t fix it, right?
The 5×5 protocol is a perfect example. Long been used as an intense strength training programme once you’ve got your fundamentals down to a tee. So it’s not for your new beginner. Doing 5×5 teaches you important lessons about appropriate loading, recovery time between sets and your mental toughness.
5×5 means 5 sets of 5 reps nothing more and nothing less. More often than not I will see people miss the odd reps later into the sets as they’ve overloaded too much or they lose their grit to pull another rep out of the bag. Aim to give yourself 3-6 mins rest between sets, this seems a long time but is perfect timing to give yourself adequate rest. If you’re new to this then give yourself a chance and don’t go crazy, it’s better to complete the 5×5 on something a little lighter and know you can increase the load next time, than fail to complete it fully.
And don’t forget we’re always looking for that slight overload. That little bit more accumulative weight moved in total. Ultimately it doesn’t really matter whether you’re doing 5×5, 3×3, 10×10, 2×6 or any other fathomable combination. If it’s strength you’re after it’s always about the total loading on the body at the end of a session. Increased load will equal a necessary strength adaptation.
From warming up to finishing the final set your looking at a good 35-40 minutes, which is perfect for leaving 15-20 minutes for some accessory work after. I used to love hitting 2 push and pull superset days a week with this method and leaving separate days for my squats and deadlifts. 5×5 has always been a go to protocol that works perfect for me during any strength phase, as it allows me to build upon the basics without getting overly fatigued and also gives me the time to have day for mobility work, a couple of circuit workouts and a complete rest day.
Simple works, give it a go.
Have a great weekend guys.
Stay strong and live, love and laugh!