Lets Hit Some 5×5

Morning all,

This weeks #TrainingTips post I’m talking about all the fives.


Lets Hit Some 5×5

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 a 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.  Giving yourself 3 mins rest between sets is perfect, so when you start out 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.

Lets Hit Some 5x5

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 love hitting 2 push and pull superset days a week with this method and leaving separate days for my squats and deadlifts.  5×5 works perfect for me during a strength faze, 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!






This website offers health, fitness and nutrition information designed for educational purposes only.  You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis or treatment.  The owner will not be liable for any errors or omissions in this information nor for the availability of this information. The owner will not be liable for any losses, injuries, or damages from the display or use of this information.  Any images displayed have been done so identifying the source from where it was found.  Prior to use all images will have undergone detailed search to source the ownership of said image/s so to credit their work.  Any breaches of copyright or licence agreements will have been done so outside of the website owners knowledge and is happy the credit the original owners work or remove any image/s that do not wish to be displayed.

Leave A Response

* Denotes Required Field