When it comes to strength training, there are numerous protocols to choose from, each with its unique benefits and drawbacks. However, the 5×5 workout, championed by British bodybuilder and three-time Mr. Universe winner, Reg Parks, has garnered a significant following. In this article, we will delve into the world of the 5×5 protocol, exploring its methodology, benefits, and suitability for different fitness goals.
The 5×5 Protocol: A Beginner-Friendly Approach#
The 5×5 protocol is a simple and easy-to-follow method that involves performing three compound exercises for 5 sets of 5 repetitions, three times a week. This may seem like a straightforward approach, but it’s essential to remember that quality over quantity when it comes to training. Compound exercises, such as the squat, bench press, and deadlift, are extremely taxing on the body and require adequate recovery time.
“Session one is a heavy workout, session two is a light workout and then session three is medium,” explains Eryn Barber, Personal Trainer at The Fitness Group. “Each session is based on a percentage of your 1 rep max. For example, in the heavy session, you might work up to 85% of your 1 rep max and only 60-65% of your 1 rep max for the light session.”
Key Aspects of the 5×5 Protocol#
Aside from the primary exercises, the 5×5 protocol allows for additional accessory movements, such as isolation exercises or unilateral movements. The aim is to work up to the percentage of your 1 rep max by the top set, then increasing the weight in the other 4 sets.
- Progressive overload is crucial: increase your estimated 1 rep max each week by 2.5%, and then work from this new estimate when calculating your lift percentages.
- Increased volume: The 5×5 protocol provides a high-volume workout, allowing you to master key compound lifts and improve your lifting technique.
Pros and Cons of the 5×5 Workout#
Here’s a breakdown of some of the benefits and drawbacks of the 5×5 protocol:
| Pros | Cons |
|---|---|
| Simple and easy structure to follow (good for beginners) | Workouts can take a while – compound movements take time and require adequate rest periods |
| Improves maximal strength and builds muscle | General and not specific – if you’re training for certain sports, you might need a specific workout tailored to your sport performance goals |
| Encourages progressive overload | If you enjoy variety, then you may find it boring after a while |
| Reduces intensity – increase strength without working to a high percentage of 1 rep max | Not suitable for advanced lifters or those who require different training structures |
Is the 5×5 Protocol Better for Gaining Strength or Muscle?#
One of the key benefits of the 5×5 protocol is that it’s going to help supercharge your lifts, as it focuses on low rep ranges and heavier loads. However, don’t let this fool you into thinking you won’t be able to add on size either. “Because of the higher number of sets, the increased volume will also help to increase muscle size, also known as hypertrophy,” says Eyrn.
Who is the 5×5 Protocol Best For?#
“It’s suitable for most people with the primary goal of increasing overall strength, but it can also be a great foundation for beginners who want to spend an ample amount of time practising their technique on compound lifts,” says Eryn. The only people Eryn says may not benefit from the 5×5 protocol are advanced lifters; those who require different training structures to maximise strength and avoid plateauing.
