What I’d like to design for a beginner would be closer to:Īs the base of the program, the lifter would be subjected to greater levels of volume in the bench & deadlift.Īs in, nearly double the bench volume, and almost five times the pulling volume. Benching reps are lower than would be ideal. The reps on the squat are a bit higher than necessary. While not characteristically high, they are enough to stimulate a hypertrophy response on a novice trainee. Secondly, each session will average 25-reps per exercise (except for the deadlift: more on that later).īy doing an average of three sessions every two weeks per lift, that will generally be averaged to:Īssuming that the lifter is doing the program, these reps will generally be performed at an 75-80% intensity rep range.įor a complete novice, these aren’t terrible volume numbers. If we are in agreement that building strength effectively is a result of strength adaptations and muscular hypertrophy, as the two primary levers of strength growth, then it's easy to see why the programs work.įirst, the 5-rep range that the program is based around is typically higher than the required 70% intensity range needed for strength improvements.įive reps at moderately challenging ( RPE 8) to all-out ( RPE 10) effort will generally be upwards of 80% of a lifter’s e1RM. Is 5X5 The Ultimate Beginner Strength Training Program? As far as results go, these types of programs can be quite effective if followed to the letter.īut why? And what are its shortcomings (if any)? The exercise selection is pretty minimal, and there's plenty of exposure to the main lifts. The progression is the same as it is for most novice linear progression programs: add 5 lbs on the upcoming workout if you completed all sets of five reps. The straightforwardness of the program is immediately appealing to a novice trainee. We'll look at why, and what to do about it.įor the sake of simplicity, let's go with the most popular online version of 5x5 (currently): For intermediates who've gone through other strength training programs - not as much. Depending on your past training history.įor beginners who've never touched a barbell - it will work well for up to 10-12 weeks. You're here for the question: will it work? Most likely. There isn't a set "5x5" program, although there are several popular iterations online:Ĭase in point: there are many types of 5x5 programs out there, each with their own structures and purported benefits (of said structure).Īll have success stories of some kind, and have been tried by thousands.yet they all have the same limitations, which we'll examine today. It has given way to other popular training programs, and most probably popularized the use of “5” as the standard rep range for strength training. More proof that these variants work on the vast majority of the population can be found on the excellent “ StrongLifts” website which features its own variant of Bill Starr’s 5×5.What's The 5X5 Program & Is It EFFECTIVE? The 5X5 style of training is very popular training in strength circles, and for many an introduction to the world of strength.
Proof of concept that Rippetoe’s novice routine works isn’t only found by the five star rating that “Starting Strength” receives regularly on, but also in numerous threads like this one on the Net. Workouts A and B alternate on 3 non-consecutive days per week. Grip work can be added to the end as needed too. In the case of arms, the biceps/triceps already get enough growth stimulation from heavy presses, rows and chins.Ībdominal work can be used as a cool-down. Additional supplementary exercises can be added, but very sparingly.
All the sets shown (3 sets of 5) are all working or “live” sets, not counting warmup sets.
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