5×5 Workout | Guide to the 5×5 Workout

When it comes to training in the weight room, it may seem difficult to determine the ideal person or set to build strength, as well as what kind of exercise to do. There, 5×5 training begins.

While 5×5 workouts, which are popular among athletes, give you the freedom to choose your movements, we recommend sticking to 5 reps and 5 sets of each exercise for 3 exercise workouts.

Here’s everything you need to know about 5×5 training and how to incorporate it into your weekly or monthly strength training routines.

What exactly is a 5×5 workout?

5×5 workouts are also known as “Strong Lift 5×5” or “Billster Program”. It is named after the Olympic athletes who helped create the strength concept. It breaks down into practicing 3 weightlifting exercises for 5 sets of 5 repetitions each.

A 5×5 workout allows you to lift heavy loads in small quantities so you can focus on the building strengthNick Rodriguez, NASM Certified Trainer at the Valley Wellness Fitness Center in Allentown, PA, said: Runners World.. “We’re lifting heavy weights, so we’re keeping the guys low. We’re doing five sets, so we’ll split them up,” he explains. “I’m not doing three sets of 15 iterations, because if the iteration range gets too high, I’m training another muscle system.”

The 5×5 workout has five movements: low, back squat, overhead press, chest press, and deadlift. These are usually done with barbells, but you can also use heavy dumbbells if you are exercising at home or if the bar is not available.

Choose three of these movements for your workout’s main lift, so feel free to combine them to target specific body parts on different days. Or mix it by practicing a bench press and rows on the same day for agonist and antagonist training (or the opposite muscle group), Rodriguez says. You can also incorporate core, conditioning, or accessory work into your 5×5 workout to create a more balanced routine (see below).

For weights used for 5×5 workouts, for beginners, 50-75% of up to 50-75% of one iteration (or weight that can be lifted in one iteration), and one iteration. Choose a weight that reaches up to 85% of. The largest person in charge of more advanced lifters. When you continue the 5×5 program, you need to gain weight and continue to gain strength. (It’s helpful to write down how much weight you’ll be lifting in each session, which will tell you where to start and what to gain the next time you train 5×5.)

To test the maximum number of times, load the weights on the barbell and complete as many iterations as possible until you can complete only one iteration of a particular weight. Gradually increase the amount of weight to lift each set. This can be repeated up to once.

This content is imported from {embed-name}. You may be able to find the same content on their website in different formats, or you may be able to find more information.

Benefits of a 5×5 workout

No matter what distance you run, you can benefit from 5×5 training. If you’re a sprinter, you can improve your power from this strength training routine by practicing more often, says Rodriguez. Also, for long-distance runners, lifting heavy objects on a regular basis will strengthen your muscles and allow you to withstand the impact of all these miles. But most importantly, Rodriguez says this workout will help you avoid injuries thanks to the elasticity it builds on your body.

5 moves for your 5×5 workout

Here are five movements you can choose to form a 5×5 workout and how to do them in a powerful way.

Deadlift

Why runners need it: When you practice deadlift, you train your gluteal muscles directly, driving your foot into the ground and pushing it forward as you generate force, Rodriguez says.

How to do: Hold the two dumbbells or barbells with both hands about shoulder-width apart, and stand with your feet hip-width apart at chest level. Bend your knees slightly and squeeze your shoulders to your back. Keep your hips straight, keep your abdominal muscles firm, and slowly send your hips back. Engage the hamstrings with the gluteal muscles to resist the downward pull of gravity as the weight drops towards the floor. Lower as much as possible along the soles of your feet until you feel tension. Then drive your foot into the ground and recover. repeat.

Chest press

Why runners need it: Studies show that the bench press helps strengthen the chest muscles. Also, if you have a strong upper body, you can improve your running efficiency by fighting fatigue and increasing your endurance.

How to do: Hold the barbell shoulder-width apart with both hands and lie on your back on the floor with the dumbbells on your hands or on the bench. Your palms should be facing away from you, your arms should be straight, and your chest should be weighted. Place your feet flat on the floor. Use the controls to bend your elbows about 45 degrees from your torso and lower your weights toward your chest. Pause and then press up. repeat.

Overhead press

Why runners need it: This movement helps you grow stronger, taller, and maintain strength, Rodriguez says.

How to do: Hold dumbbells or barbells in both hands and stand at shoulder height with your feet hip-width apart. Your palms should face the other side of you and your elbows should bend so that your arms are W-shaped. Engage the core and straighten it back, push the weight straight up overhead, and push the biceps with your ears. Slowly lower your hips to your shoulders. repeat.

Bent over row

Why runners need it: This row is a hinge movement that targets the back muscles and strengthens the latissimus dorsi muscles, helping to improve arm drive during running, Rodriguez says.

How to do: Lower the barbell or dumbbell with both hands, place it slightly wider than your shoulders, and if you have the barbell or palm facing each other, stand with your palms facing you and your feet hip-width apart. I have dumbbells. Hinge your hips with your hips straight back and bend your knees slightly to keep them flat. While holding the shoulder blades together, pull the weight back toward the torso. Slowly lower the weight until your elbows are fully extended. repeat.

Squat

Why runners need it: Overall, according to Rodriguez, squats are the best muscle-building exercise you can do to target multiple muscle groups at once, including the quadriceps and gluteal muscles, while improving core stability. There is one.

How to do: Stand with your feet shoulder-width apart and point your toes slightly outward. Hold the barbell with both hands, shoulders, or behind your head and place it lightly on your shoulders with your hands wider than your shoulders. Move your hips up and down, bend your knees and lower them into a squat (like sitting in a chair). Keep your heels as low as possible without discomforting your joints, dropping your chest, or lifting your heels off the floor. Pause and then push your foot to stand up. repeat.

The best 5×5 workout for runners

For beginners, Rodriguez suggests practicing this workout at least twice a week to avoid overtraining. You can start with light weights, focus on the technique, and then slowly move on to heavy weights, he says. For experienced lifters, it is safe to perform this training routine three times a week.

“The goal is to hit 5 rep and 5 sets, so we need to make the 5th rep tougher, but we need to make sure that the second person doesn’t get too heavy. “Rodriguez says.

In this particular 5×5 workout, Rodriguez included squats, lows, and overhead presses. These are because they work well in pairs while targeting the upper and lower body muscles. (You can dive into deadlifts and chest presses the other day.) He also added a kettlebell swing to help with gluteal strength and running power, and a parov press to help stabilize the core. ..

How to use this list: This training requires a set of barbells or heavy dumbbells, a kettlebell, and a resistance band. Exercise mats are optional. Each move is illustrated by Health and Fitness Editor Monique Le Brun. Runners World, You can follow the proper format. (See the video above for squats, overhead presses and Bent Over Row.)