There are countless set/rep schemes for weight training. Most of us who are training for something less than athletics usually just want to keep it simple and build strength and hypertrophy somewhere between powerlifting and bodybuilding. The 5 x 5 programs (there are a few from which to choose—e.g., StrongLifts, Mad Cow, and, though technically 3 x 5, Starting Strength) are the “sweet-spot” for training strength and muscle mass.
Most 5 x 5 programs are three-day programs that incorporate the “basic 5” (squat, deadlift, bench, row, and overhead press) exercises, though frequency and exercise splits can be suited to taste and goals. StrongLifts, for example, includes a squat-bench-row and squat-deadlift-press split. The 5 x 5 is performed as A-B-A and B-A-B alternations, but can also be done as A-B-A-B, if one so desires.
The 5 x 5 can also be performed as upper body/lower body (squat-deadlift and bench-row-press), push/pull (squat-bench-overhead press and deadlift-row), or push/pull/leg (bench-overhead press, row, and squat-deadlift—or bench-overhead press, deadlift-row, and squat), etc. What makes it “5 x 5” is the repetitions and sets. The basic 5 simplifies the exercise selection (focusing on “bang-for-the-buck”) and can made more interesting (and, perhaps, effective) by working in variations of the basic 5 (e.g., front squats or Bulgarian split squats instead of back squats). Accessory exercises (e.g., bicep curls, tricep extensions, abdominals, calves, etc.) can be added, if so desired (usually for 2-3 sets of 8-12 repetitions).
I prefer a bit higher frequency, so a typical week for me is: Sunday—squat, Romanian deadlift, and calf raise; Monday—rows and dips; Tuesday—squat and press; Wednesday—deadlift and calf raise; Thursday—incline bench and chin-ups; and Friday—squat, floor press, and calf. Accessory work is usually done with HIIT work in 2-3 afternoon session.
Progression in 5 x 5 programs is usually linear—increasing 5-10 lbs when the 5 sets can be completed in good form. Once the plateau is reached, higher frequency sessions may require a bit more variation, particularly of intensities (e.g., hard, light, and moderate days). Another option might be to vary tempos, do pause-reps, or some other load variation. Building strength and size, after all, is just about constantly adding weight. Progression comes in many forms.
Of course, 5 x 5 isn’t for always, but it is a good option for many most of the time. For a change, include cycles of 10 x 3 or 3 x 10 or 4 x 8 (notice a pattern—keeping the total reps between 24 and 30?). Give yourself time in each cycle—at least 4 weeks, but, ideally, 8-12 weeks with occasional deload weeks for better recovery.
Lifting weights doesn’t have to be complicated to be effective. It just needs to be planned, progressive, and effectively executed. For most of us, we just need to keep it simple and put in the effort. Results will come.
Be your best today; be better tomorrow.
Carpe momento!