Are 5x5 Routines Really That Good?

Discussion in 'Health & Fitness' started by Tomor, Aug 12, 2016.

  1. Tomor

    Tomor New Member

    5x5 routines are weightlifting routines that consist of big lifts such as the Bench Press, Squat, Deadlift, etc. Most people recommend routines like Starting Strength or Stronglifts if you're starting out. Many people swear by them and these routines have even created a cult-like following. I've only tried Stronglifts, so my perspective will only be from this particular workout routine.

    My concern is that Stronglifts focuses too much on squats. I understand that squats are the best exercise for increasing overall strength, but including squats in every single workout seems to be overkill. Furthermore, other muscle groups in my body feel neglected while on this routine. I'm wondering if anyone feels the same or would like to chip in their thoughts.
  2. Maritzpm

    Maritzpm New Member

    Hi Tomor

    Everyone is unique and I strongly suggest that you find something that works for you. If a workout leaves you feeling concerned or neglecting some muscle groups, then it's definately not the right workout for you. Change it, or add to it until you are happy with it.

    Personally I love big lifts like bench press, squats, deadlifts ect and my favourites are snatches and clean-and-jerks. Big moves are where the big changes happen. However, smaller muscle groups are equally important and can't be completely neglected. Balance is the key to a great workout.

    I prefer to change my workouts quite often and I seldom focus on the same muscle groups two workouts in a row. A week would more or less look like this:

    Monday - arms and upperbody
    Tuesday- some form of fun cardio
    Wednesday - legs
    Thursday - core and cardio
    Friday - full body
    Saterday - outdoors cardio
    Sunday - rest

    A typical workout for me starts with the biggest muscle groups and work its way down to the smallest group.

    My workouts don't have names and a lot of people would have valid arguments against it but it works for me and makes me happy. :) what more could anyone ask from a fitness regume?
    Tomor likes this.
  3. calebchoke

    calebchoke New Member

    5x5 routines are great. I personally feel it is a great way to start strength training. I feel that it is a hybrid between strength and volume. Try to spread your big 3s (bench, squat and deadlift) equally throught the week. Never should you plan deadlift and squats on the same day. It is overtaxing for your body and you might injure yourself. Isolation of a muscle group should come into your routine at a later stage.
  4. marcbarredo13

    marcbarredo13 Member

    5x5 routines are good and beneficial. It has tons of benefits like a surge of testosterone, boost metabolic activities in your body, boost human growth hormones & endorphins and 5x5 routines area great if you want to build muscle mass. I am currently doing 5x5 routines. I will share to you my program that I use and I pretty much appreciated it because it really did boost my testosterone naturally which gives me confidence, I have a good physique and I am strong and lean etc.

    I only do squats, deadlifts, pullups, overhead press and bench presses but it targets the whole body that is why it is a good thing if you want to build a good physique. I only train for 3 times a week because our body needs to rest in order to recover from the muscle stressors and the strenous activity. I wish you benefit from it. :)
  5. Warren1967

    Warren1967 Well-Known Member

    What is important is that you find a routine that suits your needs.
  6. kendrickal

    kendrickal New Member

    As I've read and seen in many articles/videos, it all depends on your goal. I think the main goal of the 5x5 routine is to gain strength because it requires you to lift heavier weights at a lower rep range. However, based on what I've read, this routine is highly recommended on the compound lifts only such as squats, deadlifts, bench press, etc.

    As for me, I'm doing these 5x5 routines for the following exercises:
    1. Barbell Squats
    2. Deadlifts
    3. Barbell Bench Press
    4. Barbell Overhead Press
    5. Barbell Bent-over Rows

    I've been doing this for some months and I'm pretty satisfied with my progress.
  7. analth

    analth New Member

    I think one of the reason 5x5 routine is so popular is that it's simple, you don't need to think very hard to design your training routine, but I think even you use 5x5 routine, you have to know why it's originally designed like this, and once you know that, it can be more flexible, in contrast, if you don't know why is that, and just keep doing it, maybe it can cause you injured.
  8. Mikoloco

    Mikoloco New Member

    I'll pour my own two cents here.

    5x5 routines are easily the best for newbies/beginners, it isn't even up for discussion - unless you prefer to dabble in calisthenics - which I personally find no use for.

    Grabbing an example, 5x5 ICF (Ice cream fitness) by Jason Blaha, it's effective for many reasons.
    • It targets your most important muscles.
    • The focus on compound lifts teaches you technique so you don't hurt yourself.
    • It's crafted efficiently so that you can maximize your newbie gains.
    • It worked for thousands of people over the years, suffice to say, it will work for you.
    Why do a 5x5 instead of isolation work as a newbie?

    Easy, when you step into a gym, do you really think you have any muscles developed or anything close to it? Absolutely not, you don't build a house starting with the roof, you lay the foundation first. This is exactly why 5x5's focus on compound movements.
  9. Byrdman

    Byrdman New Member

    5x5 exercises are usually used for squats, bench, deadlift and other big muscle groups to help improve overall strength and explosiveness. When doing these exercises you are typically going to be using a heavy weight because it is a lower rep and the reason for this is to help create more fast-twitch muscle fibers in your muscles. Muscle fibers can either be fast or slow, you develop slow muscle fibers when doing low set, high rep exercises which helps increase muscle mass while high set, low rep will help increase your strength and explosiveness. Therefore, if you are simply trying to get stronger it is a great routine, but if you are looking for a bigger mass content in your muscles I would probably do no less than 8 reps.

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