The 5 sets of 5 repetitions of this program is one of the buildings traditional programs of training the muscle. It was popularized by the legendary strength coach Bill Starr in the 1970s, but still enjoys popularity in many gyms around the world.

You may think that a program as simple as 5×5 needs no explanation. It is true to some extent as I could tell immediately 5×5 and do not know what to do. However, the program can be (and was) interpreted in various ways. Then look at three main variants of the 5×5 training program in building muscle.

1. Landline

This is the classical interpretation of this program. Simply choose an exercise, weight and stick with 5 games, trying to complete 5 reps each set. If you end up choosing too heavy a weight to complete the 5 sets of 5 reps, then stick with this weight when you exercise the next time. For example: 225×5, 225×5, 225×5, 225×4, 225×3. You must use the same weight until you can complete 5 sets of 5 repetitions, and only then increase the weight.

2. Travail à

This variation may begin with a lighter weight and work along the 5 games at the highest representative of 5 per day. This means that all 5 is the heaviest. Here’s how it could happen: 135×5, 185×5, 225×5, 275×5, 315×5. The following week, and once again try to increase the weight each set, while paying particular attention to weight gain in all the 5th and last.

3. Work Up and Down

This variation is similar to the above, except that you are working on weight faster for heavier integer is a set of 3. Once you reach your heavy third, reduce the weight of sets 4 and 5. For example: 185×5, 225×5, 275×5, 245×5, 225×5. Next week, instead seeking to increase the weight of each series, but mostly a series of 3, 4 and 5.

The 5×5 program is one of the conventional training program of strength training that never go out of style. There are endless variations of this program and each has its own specific effects on strength and hypertrophy.

Always remember that any training program works only for a short period of time, and 5×5 is no exception. In the long term, consistent results you need to know the science behind how the program change over time and how to associate it with complementary feeding and the recovery program to improve your strength and mass muscle.