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| Professional Strongman Performing a Deadlift |
The 5x5 training method is one of the best overall protocols for strength.
This protocol for strength training is used by numerous college football teams around the country as well as professional weightlifters and strongmen. The 5x5 is simply this; five sets with five reps each. Sounds easy enough huh? In reality, if this method is used properly, one can experience extreme strength gains in record time.
Most people go into their local gym, throw a couple of weights on each side of the bar and do around 10 to 12 reps for three sets, all while keeping the same weight. The 5x5 protocol calls for the individual to increase the weight for each set, ending at a weight close to 90% of their 1RM (1 Rep Maximum). The person doing the protocol must have an understanding of where they stand in terms of weight training. If the individual starts with too high of a weight, he or she may not be able to successfully complete the reps needed to increase strength. A simple method I use is to simply add around 2 1/2 to 5 Kilos each set, this is around a 5 to 10 pound increase for each set.
Make sure to do your warm up sets before starting this, do not use any of the sets as a warmup. By the time you are hitting this program you should be well integrated into a dynamic style warmup to prepare your entire body for the work ahead.
All exercises should be performed explosively. Meaning that the concentric (explosive push or pull) part of the movement should be rapid and accelerate the weight as quickly as possible. The eccentric (lowering of the weight) part of the movement should be around 2-3 seconds long, as to stimulate the muscles to contract and support the weight rather than simply dropping it down and exploding it up.
This type of protocol is used primarily for the large muscle groups of the body. I would not recommend using this method for training the biceps or triceps, but rather for more explosive strength type movements.
Below is a sample of what a 5x5 workout looks like.
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| Olympic Weightlifter Performing a "Snatch" |
Power Clean 5x5
Push Press 5x5
Front Squat 5x5
Bench Press 5x5
Bent Over Row 5x5
Romanian Dead Lift 5x5
Once you are familiar with this protocol, and you have progressed in your understanding of your own strength abilities you may start to add more sets for less reps. A simple trick I do, once I feel my muscles are taxed, is add around 3 extra sets of around 1-3 repetitions at a heavy weight.
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| Mariusz Pudzianowski (5x Worlds Strongest Man) |
This protocol calls upon the central nervous system to stimulate as many muscle fibers as possible to push a heavy weight around. This is the key to strength. The more muscles one can recruit to perform a given task, the easier the task will become.
