Frequency
When this routine was first created in 1976 by professional bodybuilder and fitness expert Bill Starr, it required lifting three nonconsecutive days per week. Although the actual exercises and other specifics of this workout routine have been altered throughout the years to meet specific fitness goals of users, the basic frequency of three days per week remains a requirement. An example of a standard weekly routine is Monday, Wednesday and Friday. The only commonly accepted variation to workout frequency is during the deloading phase. During this phase, workouts are performed only two days per week.
Phases
The 5 x 5 workout is separated into phases. Each phase is designed to the exhaust muscles with the goal of building strength while preventing muscles from becoming adjusted to a particular set of exercises. Generally, this workout routine is split into two primary phases. The first phase, known as the loading phase, lasts from week one to week four, and works to gradually increase muscle strength by lifting heavier and heavier weight. The second phase is known as the peak phase. During this phase, you reduce the number of sets and repetitions to fatigue muscles faster than in the loading phase. Although you may stick with performing exercises three days per week, during this phase you may reduce the frequency to only two days per week. As a general rule of thumb, after you’ve completed nine weeks of this training routine, reduce the weight amount during lifting days or take a complete week off from training.
Repetitions and Sets
During the first phase of the 5 x 5 workout routine, you’ll perform five sets of five repetitions for each exercise. However, during the peak phase of this routine, sets and repetitions are reduced to three sets of three repetitions. Of course, there are many variations to the sets and repetitions based on the exact 5 x 5 program you wish to follow. Some routines utilize the five reps and five sets guideline while also incorporating various reps and sets for specific exercises.
Weight Selection
The goal when selecting a weight amount is to choose an amount that you can successfully lift within the number of sets and repetitions. To succeed at this program, you must be able to lift the specified number of sets and reps. Therefore, gauge your current strength by lifting a lighter weight than you think and increasing the load amount until you find the ideal load. Increase your load amount by 5 to 10 pounds each week if you can successfully lift the required number of sets and reps with the current weight.
