Why 5x5 Training Is Superior for Muscle Building 

I did 5x5 almost 5 months now. And I got better result than years of me doing the traditional sets.

I have been doing 5X5 since 1971 Best mass and strength program. God Bless Joe Wieder and Dr Fred Hatfield. I still use the 5X5 at 67. I have also helped hard gainers use it to put on size. I highly recomend 2 books for everyone who has strength and size and powr goals. First is Joe Weiders Ultimate Bodybuilding. Especially if you are just starting out. Second is Power A Scientic Approach by Fredrick C Hatfield , PHD I have written programs for a lot of people with great results. Study the old and the new and blend what works for you. Ask for help if you are struggling with a goal. Encourage others and learn from each other. And remember when comes to building a strong healthy body it , like a lot of things is not a one size fits all. Good luck , be safe and build up yourself and those around you. And yes I still do 5X5 at 67 With maybe a tad less weight .

5x5 is a very effective way of building strength and muscle.

I’ve been doing 5x5 for big lifts for around 10 weeks now mixed with other exercises doing just normal 10 reps x 3 sets and have had great results. Make sure I do proper warm ups and been doing stretches. Loving it, won’t stay on it forever but it’s been great for strength and building on some more muscle.

Yup 5x5 has been massive for me. I burned myself out a few years back by doing 5x5 every workout so I stopped. But picking it back up and just being intentional about a deload here and there has helped a ton.

"After doing 5x5 for 6 months, then switch to 10-15 reps watch what happens" This is key! Yes 5x5 is a great way to build a strong foundation but from experience after a certain point it's important to switch up rep ranges (progression/periodization) and add in different exercises to compensate for any weak points which inevitably emerge.

I started off with 3X5, after six weeks 4X5, and after 12 weeks 5X5. I was a couch potato starting off squatting 85 pounds, after a year I'm at 355, and deadlifting 410. I also throw in heavy ass farmers carries, yoke walks, sled exercise and yoke walks.

Everything works. Some things work better than others. Nothing works forever. These guys have a great show.

It's also a great way for retraining from detraining because it causes less soreness i use the 5 rep range from 3 to 15 sets heavy weight, moderate and light weight.

I am 63 years old, been HIV for 32years, I don't have access to real decent iron. I have 2 dumbells and instead of heavy for 5 reps, I'LL GO UNTIL I AT FAILURE (25-35 ) REPS EXTREMELY PERFECT FORM, and did the 5 sets like I described. And I got great gains 💪 thanks guys

I loved 5 x 5 training few years ago. Lost loads of fat and built lean muscle. I also smashed my forces fitness tests. Another plus is that you don’t need to go everyday! Since then I have maintained a decent solid base of muscle. The issues with neck and shoulder pain was horrendous though so take it easy.

I love knowledge like this because I know that I’m doing some stuff right and some stuff wrong 💯‼️

Just got back to lifting and started with 5x5. It is amazing how quickly your body adapts to it. Being a bit older now I do however pay attention to properly warming up and letting my body fully recover.

When I was younger my friends and I did 5x5 but we'd gradually add little weight on the bar. It would only be 5 lbs higher on set 4 and another 5 lbs on set 5. they were there to help us keep the weight moving.

Doing 5x5 now and it has definitely made me stronger and helped with muscle building

Thanks for the education and insight! 😎✊❤️

This is the best video I've seen on this in forever. It hits both the positives and negatives.

I used to be a 4x10 guy 5 days a week. I’m older now I’m A concrete finisher and had to switch to 5x5 3 days a week and I’m really pleased with the results.

Good video ill be listening to this podcast from now on

just in time for my 5x5 program. Strength training and muscle hypertrophy.

Just had my first kid and have felt very lazy but Ive gotten back into a 5x5 program and it feels amazing. Love that you get to practice the techniques and that you can track your progress so easily.

I used to do 5x5, did it for a long time. But I'm older now, and I get persistent DOMS when I do that amount of volume, and I was plateauing. After watching Dr. Mike, I realized that my problem is that I was sore every time I worked out. Now I do 3x5 for squat and bench and 2x5 for DL and OHP, and I've broken through my plateaus. I can train every other day without starting my workout sore...no more plateaus. I've stuck with this for about three years now, and my progress has been slow but constant. I raise the weight every workout (2.5 lbs for presses and 5 lbs for lower body movements), and deload once I stall on three of those movements. Mix that in with pull-ups and rows and I have a program that really works for me.

This hit the mark for me. I got the strongest i’ve ever been doing the Bill Star 5x5. But i went too long with it and had all sorts of joint pains. I should have switched it up but the ego wouldn’t let me. now i switch the order of the exersises and have three completely different programs. I’m pain free and strong enough for my age. I could have made more gains in my 30’s if i new then what i know now! Truth!

The compound movements allow heavy weights. The 5x5 allow better form which results in better ROM, usually. And, just the tonage moved is great. It's just a work smarter not harder type of thing. Memes aside: I did starting strength novice program. The 3sx5r and the 1sx5r for deadlift; may help new people just trying to get generally stronger.

5x5 has always been a staple since high school and even 10 years later . I love how you guys mix in stuff like this in your program 😁🙏

If I were looking for Science backed Exercises.. where is the best , and trusted site you guys Use… Thank you guys for everything, the Gurus of the Game.. your emphasis of “Science backed” Information is respected

I’ve found that starting with heavy singles then doing my 5x5, followed by 3 accessory exercises 3x8-10 is showing great results. So for example if I’m pressing that day, I’ll do 3-5 heavy single squats then do a 5x5 on bench, then weighted dips, tricep extensions, dumbbell press, etc. I also take 1 day off between sessions and my fatigue went away

15yr of recurring lower back issue which made me bedridden for days every few months. Went to so many physios and chiros to no avail. I was so desperate that I started 5x5 after reading some stranger on discussion board wrote that he "fixed" his lower back issue with the program. Now almost 10 years later, only had a relapse once and even that it was only a bit of soreness, but I wasnt bedridden at all. If you have a very bad lower back issue and have tried everything, with proper supervision, maybe 5x5 is your only hope.

Big ups for Travis repping the bird on the bat. StL all day baby. Also, 5x5 has been a game changer from the old school progression sets or the go heavy and back down to 60-70% for your long reps.

I'm starting back up after not lifting regularly for almost a year (I'm still active, just haven't been strength training), and I plan to run 5x5 for the first few months at least in order to get back to basics and work on form, neural recruitment, and general strength before moving to a higher rep hypertrophy focused plan after either 3 or 6 months. 5x5 is a great plan for beginners or someone that's taken time off and need to kind of reset.

Literally been listening to Mind Pump podcast for the last 100-200 episodes and this is the first time I’m seeing y’all’s face😂 I was so off for what I thought y’all looked like💀

5x5 for 8 weeks with progressive overload (3-5 minute rest periods between each set) on to 2 weeks of 3x12-15 with 60-80%, 30-60 second rest. deload week after. back to the 5x5 after. this way 5x5 never stops working, and you get your hypertrophy and muscular endurance work in too

I do a 5x5 full body, 1 compound movement for push, one for pull and legs i do rehab stuff(knee injuries) 3 times per week, But I usually lower the weight and go 8-12 on the last set or I add on a 6th and go 8-12, and thats the only set I take to failure. I used to be a brosplits-moron that did dropsets, superset and forced reps on everything for 2.5h regardless of muscle group, I just assumed more work and pain = more gains.....that ended in a 4 year break due to injuries. Now im doing 1/4 of the work i used to and im seeing better progress because I can actually train properly every session because i have time to recover between sessions.

Il gonna start the 5x5 again. I was on that for 3 months before the summer, and felt stronger. But then i had 3 weeks off work and vacation i struggled to get back. Now im gonna start again tomorrow after a long time away. 👍

The Agoge Diet is the ultimate meal plan for those looking to build muscle fast.

During the first 3 years I lifted the 5x5 is how I made most of my progress. They are correct about it no longer working once you become more advanced in lifting though. I consider it the greatest beginner routine and still good for intermediate

I’m 62 and I’ve been working out since I was 15 years old, lotta mileage on the old body. Just finished up an eight week cycle of 5 x 5 first time I’ve done it in years I actually noticed gains significant ones at that. And noticed some changing of my size I’m suddenly a little bigger if that’s believable. They do work, but as he said the joint pain and everything else that comes with it especially at age 62 can be tough to deal with. Eight weeks is as long as I’m going per cycle on it but I’ll definitely revisit it in another few months. Great video guys have a good one.

I have mentally trained myself for 6x4 and I always implement this type of training my first year back in the gym to get my strength and mass to goal levels

I remember Arnold making this a big foundation in his training to break through plateaus. It was in an issue of muscle and fitness back in the early 2000's. Good stuff that works great with different percentages of your max.

5×5 is practically identical to the Max OT System with compounds mvts for 4-6 reps and 3 to 4 min rest.

The problem is sticking with it forever ....but it's great once you bring it in every couple of months or periodize it

Great video thanks

Im definitely gonna do this🔥

I usually do full body 3-4 times a week. Squats, deadlifts, barbell oh press, chest press 5x5.

I use a regular programme but occasionally switch 1 or 2 compounds to 5x5 and it really helps build strength

I'm a 32 year old beginner so take this with a grain of salt. I've been doing timed 5x5 workouts with calisthenics and a final light weight burn out set mixed in with great results. For example I'm working with 205 on the bench very slow and controlled reps. 3 minutes between each set but I do 10 slow and controlled pull ups between each set. I finish with putting 135 on the bar and pushing until I literally can't get the bar up and someone has to take it. I started only being able to get 19 reps with 135 and yesterday I got 30 after 3 months of this. I also work with the 205 for the whole month no matter what and will only up my weight by 5 pounds a month. Keeps me from feeling forever tired and getting hurt. I'm in this for the long game.

Sounds good for strength training not necessarily hypertrophy. I'm older and a set of 5 reps close to failure is way too heavy for my joints but younger to middle aged it might be a good thing to engage with. After lifting consistently for over 40 years I'm stronger than my joints can handle heavy weights. They mention this in the video so 5X5 is a younger man's game lol, I'll stick to 10-15 reps.

5x5 style training with the basic compound barbell movements is a great starting point for weight training. When you're starting out with lighter weights and learning the movements, 5x5 will help you see great progress. It has its limits though. For me I started with Stronglifts 5x5. And I did run into issues with joints and fatigue once I started pushing heavier weights. One thing the guys don't mention here is how some 5x5 programs have you squatting *every* workout, three times a week. That's great when you're starting out - not so great once you hit heavier weights. 5x5 is not the end all be all, and people seem to overlook that even the biggest promoters of 5x5 aren't dogmatic about it. Starting Strength actually uses 3x5, and StrongLifts recommends dropping to 3x5 once you hit hard plateaus. They do allow for assistance movements like chin ups and dips, and when you reach a more intermediate training level they recommend changing your training to things like the Texas Method and Madcow.

Hello mind pump! I watched you not too long ago and was wondering if you think I should stop doing full body workouts? I'm down 70lbs currently at 220 and my body is reforming. I have relatively just my stomach left, nothing too big but some love handles for sure. Do you think splits will help me or continue to do full body workouts?

Used to do 5x5 but after a couple of years, I got bored and exhausted from it. As I got into my 40s, doing back squats were getting increasingly difficult and worrisome. Now I play around with my own routine that I'm happy with. BUT, 5x5 taught me a lot and gave me a great foundation.

This is where I began in high school lifting 5 sets of 5 of the big 3: Squats Cleans/Deadlifts Bench

5x5 & 3x3 is great! Also 50to1 method is great!

i loved 5x5 for building strength, I'm numerically stronger now at 50 than I was at 26. The bad part is performing once you've reached your max at almost every exercise. its hard, and a missed meal or less sleep and my max rep falls fast

One thing I like about 5x5, especially with heavy emphasis on compound lifts, is you have a tendency to avoid junk volume. And so often without realizing, that’s exactly what I would get and I don’t feel so great. However with 5 sets of 5 reps while lifting relatively heavy, I would actually feel accomplished after finishing off my final exercise.

Squat, row, and bench, will get you right. If you want to do extra you can, but that core right there will really help you

I liked the infographic, good addition.

I love 5x5. When I started I would be worn out trying to get that 4th or 5th rep of my 4th and 5th set but literally a week later I'm able to do it then I add more weight and keep going.

When I was competing in USAPL 5x5 was always the core phase of my program. I had high rep blocks and low rep blocks, but the middle was always 5x5. The only problem I find with people and 5x5 is that they aren't getting to the heavy sets until the last set, you are really supposed to be at your working set by set 3.

I worked out at John’s Hopkins university years ago and Bill Starr was the strength coach then. He popularized the 5x5 for football. At the time I thought he was nuts. Boy did I feel stupid years later once I finally tried it. He was a very strong guy

The best 5x5 program I’ve seen changes to lighter weights higher reps after a certain period of time. I guess to prevent injury. 5x5!is definitely what I’m focusing on when I get back to a country with a real gym then I’ll moce on to my mixed reps and sets routine that’s always been good to me

I respond well to high volume so in college when i was lifting more etc,I would run my 5x5 sets of compound lifts superset with another isolated movement of the same muscle group, so I got a great pump and help to mix it up and for me sped up the workout. Flat DB press with Incline flys, or Incline DB press with flat flys. Squat with extensions or leg curls... Ran the superset 5x5 too but usually had a slow eccentric movement

Combo setting push-pull movements while prioritizing the first set for max reps has worked wonders for strength and physique. The lightest set should hit 6-8 reps and every 1-2 weeks another rep to the first set. Work pyramid style with that first set being the lightest of the working sets. This seems counterintuitive given we want to typically want to prioritize our energy for the heaviest sets but working in a semi fatigued state seems to auto regulate the tendency to focus on weight. Quicker recovery and more quality volume and technique.

5x5 sounds nifty but my recovery periods were too long(over training) @ 70% rpe. 4 sets of 5 or 3 sets of 6 is a more appropriate volume for me @ 70% rpe.

5x5 is my favorite. It's like the perfect blend of strength and size.

I have been doing a version of 5 x 5 full body for 27 years, ex. sometime 8 8 6 6 5 or 6 6 6 6 6. Mixed between horizontal, vertical, hip hinge and leg push movement. 5 days a week in supersets, dumbbell press followed immediately with dumbbell row. Instead of Dead lift, maybe a rack pull or Romanian. Lots a compound variation so you don't get bored. And what great is I rarely have to do abs. Just mix calves in with squats

I always start my powerlifting program with a 5x5… A) 5x5 B) Top set of 5 and Backoff sets C) 5x3 D) Top set of 3 and Backoff sets E) Deload F) Peak… Top sets of singles and Backoff sets

5×5, is basically identical, to Max OT training, with 4-6 reps.🙂👍

Me personally I've always done 4x10 it's what I've been happy with and how I got to where I am physically

I do 4 sets of 6 reps, because unfortunately I never have a spot and I am able to barely hit that 6th rep by myself. I was able to increase my my workout weight from 225 on bench to 265 for 4 sets of 6 after a few months. Worked for me. If I had a spot I would do 5x5.

5x5 was a staple in HS. 130lb bench increase across 4 years, 200lb squat increase, 150lb deadlift increase. We did 5x5 MT upper body lower body respectively, 3x10-12 ThF upper light lower light.

I’m 5”3 and weighed 120 lbs before I went into rehab(court ordered for weed lol),was always a skinny guy,but knowing my father was pretty well built for a short guy as well,I knew I had potential .I was also lucky my roommate Tamby was a personal trainer so that also helped.Started off training in the room doing 5x25(push-up,dips,sit-ups,pull-ups,chin ups)every week,then adding 25 every week until I hit 100 daily.Before I even got in the gym I was doing 100 clips np,people where already telling me I was getting my weight up which was was a huge boost for me.When I started in the gym I started with 12-12/10-10 sets x2 for 2 months before I started doing the 5x5 routine.It’s important you build up form,stability,and endurance in those muscles first as you will be maxing out every set,especially in the shoulders.You don’t want to be maxing shoulder with weak form,you kill you rotator cuff.I gained so much mass it was crazy,and I knew I was crazy strong,it was a unreal feeling.I left 146 at my heaviest,and I turned into pound for pound as many guys would tell me in the gym,the strongest little guy they ever saw lol.You know your doing something right when the bigger dudes let you train with them.Ever since then 7 years ago,I still knew I had more potential.I’m 33 now and just trying to get back into my top form.Finding out what works for you I would say is the most important thing,especially for small guys like me.Once you find out what works,stick to it.So personally the 5x5 max weight is crazy effective in short intervals of a month,you wanna give those joints and tendons a rest.With hard work and dedication,no form is unreachable!!!

I'm doing 5 x 5 deadlifts tonight! Pray for my joints!

The STL hat 🤘🏻I’m in St.Louis.

I'm transitioning from GVT to 5x5...and will really miss the volume, but also 5x5 will be good to build on that new strength.

Built my bench with a 5x5 and was able to recently hit 245 lb for 6 reps. I went back to higher volume and I was able to hit 230 lb for 10 reps. Overall, I started the year at 185 lb bench so it definitely works for building upon a strong foundation. My goal is to get to 315 in another year.

5x5 is perfect for gaining strength.My old SBD was 440kgs but now is 535kgs (yes It took some time like 5-6 months as I’m was on caloric deficit).

5x5’s might be the most efficient thing you can do

I pyramid and superset a ton. Fast tempo and high intensity. Some isolation movements and isometric and eccentric loading, negatives too.

i do 5*5 then add curls and eitheir dips/lateral raises

I'm enjoying doing 5x5 on my off day when I'm not doing jujitsu, boxing or cardio training, it does take that king and I have all the gear at home in the garage

Really like doind 5x5. Been doing it for a few months now.

Subscribed

Bill pearl even had a version of 5x5

I love 5x5, i'll do it as cardio with lighter weight no rest in between exercise, focusing on breathing and time record. Put on a moderate weight and rest in between sets and reps focusing on mind muscle connection for strength.

I’ll give it a shot.

Been doing 5x5 for 5 years and it's the best workout, straight to the point. But I've modified to my needs and this works best for me. 3x5 Monday Wednesday Friday Saturday Assistance Workout- Front barbell squats, chin ups, dips, barbell curls and skull crushers all 3x10.

I've been thinking about getting into bodybuilding

My current workout is 5x5 on the compounds followed by isolation movements done as drop sets for higher reps. Bench press 5x5 Incline press 5x5 Cable flys 3x15 (set of 5 then drop the weight down by 10% then do another 5, drop weight down by another 10% for 5, that’s just one set. Repeat 2 more times.)

5x5 needs to be accompanied with A LOT of mobility exercises, stretches and foam rolling.

I did 5 x 5 way back in the 1960's and set seven state records. That routine has been around for ages and it always works.

I started 5x5 and and I added 100 pounds to my back squat in 2 months then rested one month and added another 60 pound in one month then switch to the 5/3/1 workout for a month and a half and gain ZERO pounds to my back squat… 5x5 gets you strong AF

I never heard of this but for the past couple weeks I’ve been doing 5x10. I like it a lot

Sounds like something I should do once or twice a week out of my 5 gym days.

When Justin is speaking I have to change the speed of the video he he he

I do multi circuit workouts with core between each full circuit set. I’ll do butterfly and core for three sets alternating between. Then I’ll do dumbbell bench, shrugs, lat pulls and core for another circuit all with the same 45s and I don’t put them down as I alternate from bench to shrugs to lat pulls. Then I do tri and bi with core between each set. Then I do forearm work with core between each set then I do arm raises forward, side and bent over with core after that set. Then I do two arm tri and bi with core between each set. All my sets are 3x10 except for shrugs and core which are 15 and 20 twists/20 bicycle kicks or 20 side crunches each side. All in all it takes less than an hour, I get cardio out of it, I sweat, I keep moving unlike all the other morons texting on a bench for 15 minutes between sets. I also don’t increase weight for at least 2 weeks until I can move the same dumbbell weight with ease on all exercises. Same for arms and shoulders. I get a full body workout with over 10 exercises in less time than most people do in a week. I do this every other day with the goal of not being a meathead and looking like a jock wana be football player/ failed me universe. Also, I spend no time flexing in the mirror like I’m gods gift to earth so that cuts back in gym time too. Oh and I don’t eye fuck every girl that crosses my line of sight then spend the rest of time trying to get her attention by doing whatever workout she’s next to and flexing and posing like a little beta bitch. If this describes any of you then seriously learn an instrument or go on a hike or do something with your life because every second you spend at the gym is a second you lose at the gym. Be efficient, goal oriented, focused, determined and excited to get the fuck out of there and go live your life. And keep you damn phone in your pocket for crying out loud. Seriously it should be illegal to have it out longer than 5 seconds.

5 * 5 made me know exactly what i can do, how much and how hard i can go. When i tried a bro split after, it was too easy and i felt like i was wasting time. I"m accustomed to squatting heavy 3 times a week. I did add in 2 sets of hammer curs and 2 sets of normal curls on chest days, and on over head press days i'd add in dumbell skull crushers. In 3 months, i was jacked, busting thru my clothes in the chest, arms, legs and ass

I don't know where to start at the gym, even though there are a ton of ways to work on your fitness. I will start with 5 x 5, learn from the experience, and grow :)

Compliance is so high with 5x5!

Thats why you alternate the movement. Instead of back squat do front squat or zercher, etc. Conjugate is the way

5x5 is the most effective method I ever used. But I reached a limit of loads where is being really difficult to pass