The famous “5×5” method was introduced into the world of bodybuilding in the 1950s by Reg Parkthe mentor ofArnold Schwarzeneggerand popularized by Bill STARR in the 70s, with the aim of increasing strength and muscle volume, or even burning excess fat by working with extreme intensity, without falling into overtraining.
Its obvious effectiveness on performance has made it a very popular program for sports enthusiasts. weight training, bodybuilding as well as CrossFit and powerlifting.
But you should know that this type of work requires a lot of mind because it will force you to work with heavy loads on perfectly executed techniques. You will also need to keep this program for at least 6 weeks to see the results on your physique.
The 5×5: how does it work?
Its procedure is very simple: you will have to perform 5 sets of 5 repetitions, with heavy loads, on each movement.
In fgeneral the movements used are called “basic movements” because they are polyarticular and induce muscle anabolism in greater intensity, such as squats, deadlifts, bench presses, barbell rows and military presses.
The key is to work 3 to 4 times a week in full body with at least 24 to 48 hours of rest between each session.
Of course nothing definitive, over time you will be able to adapt your own routine based on the “5×5”.
Above all, remember to first work on your biomechanical technique before trying to load too much, at the risk of hurting yourself.