The default set and rep scheme for most gym goers seems to be 3 sets of 10 reps. That’s too bad, because you’ll gain more muscle and strength with 5 sets of 5.
First popularized in the 1960s by Reg Park, a multiple-time Mr. Universe, the 5 x 5 method is one of the oldest and most effective approaches to training, partly because it’s almost impossible to screw up.
Why? It all comes down to load and volume. Low-rep sets imply pretty heavy weights, and five sets’ worth gives you enough exposure to challenging loads to drive muscle and strength gains.
Men’s Health
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For a full compendium of fitness knowledge, check out the Men’s Health Encyclopedia of Muscle. The volume is chock full of workout routines, helpful training tips, and definitions for just about every gym-related term you’ve ever wanted to know.
How to Use the 5 x 5 Protocol
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1. Choose a load that you can lift seven or eight times, which is about 80% of your of your max.
So, let’s say you’re pretty sure you can squat 225 pounds for one rep if your life depended on it, and you want to do a 5×5 workout. Eighty percent of 225 is 180 pounds, so load 180 for your first set.
2. Pay more attention to form than you do to load.
Every rep should look crisp and smooth. Perform your first set of the 5 x 5 exercises with a weight that would otherwise allow you 8 reps. If your speed on the first two sets is fast and your form is good, go ahead and add weight on the third set (and fourth and fifth, if your technique holds up). If your reps move slowly or form breaks down, stop the set there—no matter how many reps you have left—and reduce the weight.
3. Use a barbell.
Classic compound barbell lifts such as squats, presses, and rows activate greater amounts of muscle, making your training highly efficient.
4. Rest between sets.
Rest as needed between all sets, and at least 90 seconds between sets of the 5×5 exercises.
5. Use the technique for 5 weeks.
Push yourself a little harder each week, using a Rating of Perceived Exertion (RPE) scale to control your intensity. If a 10 represents an all-out effort, do your workouts as follows:
The Standard 5 x 5 Program
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Use this sample program, excerpted from the Men’s Health Encyclopedia of Muscle.
Perform each workout (A, B, and C) once per week, resting a day between each session. So you might do Workout A on Monday, B on Wednesday, and C on Friday.
Workout A
Squat
Mitch Mandel
5 sets of 5 reps
Set up in a squat rack and grasp the bar with hands as far apart as is comfortable. Step under the rack and squeeze your shoulder blades together and down, wedging yourself under the bar so that it rests on your traps or the back of your shoulders.
Nudge the bar out of the rack and step back, setting your feet at shoulder width with toes turned slightly outward. Without letting your feet actually move, try to screw both legs into the floor as if you were standing on grass and wanted to twist it up—you’ll feel your glutes tighten and the arches in your feet rise. Take a deep breath into your belly and bend your hips back, then your knees, and lower your body down. Push your knees out as you descend.
Go as low as you can while keeping your head, spine, and pelvis aligned, and then extend your hips and knees to return to standing.
Chinup
Mitch Mandel
5 sets of 5 reps
Hang from a bar with hands shoulder-width apart and palms facing you. Pull your ribs down and keep your core tight. Draw your shoulder blades back and together and pull yourself up until your chin is over the bar. If your body weight isn’t challenging enough, attach extra weight with a belt or hold a dumbbell between your feet.
Lateral Raise
Mitch Mandel
3 sets of 8 to 12 reps
Stand with feet shoulder-width apart, holding a dumbbell in each hand. Raise your arms out 90 degrees to your sides with elbows straight.
Workout B
Bench Press
Mitch Mandel
5 sets of 5 reps
Arch your back, pulling your shoulder blades down and together. Grasp the bar just outside shoulder width and pull it out of the rack. Take a deep breath, tighten your glutes, and lower the bar to your sternum, tucking your elbows 45 degrees to your sides on the descent. When the bar touches your body, push your feet into the floor and press the bar up at the same time.
Bentover Row
Mitch Mandel
5 sets of 5 reps
Place a barbell on a rack set to hip level. Grasp the bar with hands at shoulder width and pull the bar out of the rack. Step back and set your feet at hip width. Take a deep breath and bend your hips back while keeping your head, spine, and pelvis aligned. Bend until your torso is nearly parallel to the floor.
Draw your shoulder blades together as you pull the bar to your belly button.
Romanian Deadlift
Mitch Mandel
3 sets of 8 to 12 reps
Set up as you did for the bentover row. Stand with feet hip width and bend your hips back while keeping alignment until you feel a stretch in your hamstrings. Bend your knees as needed on the way down. On the way up, squeeze your glutes and return to a standing tall position.
Workout C
Hip Thrust
Mitch Mandel
5 sets of 5 reps
Load a barbell on the floor and lie back on a bench so your body is perpendicular to it and your upper back is supported. Roll the bar into your lap (you may want a pad or towel to cushion it) and hold it on each side. Place your feet at shoulder width and turn your toes out slightly. Brace your abs and drive through your heels to extend your hips until your torso and hips are parallel to the floor.
Incline Dumbbell Press
Mitch Mandel
3 sets of 8 to 12 reps
Set an adjustable bench to a 45-degree incline and lie back against it with a dumbbell in each hand. Press the dumbbells from shoulder level to overhead.
Face Pull
Mitch Mandel
3 sets of 12 to 15 reps
Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Draw your shoulder blades together and down as you pull the handle to your forehead so your palms face your ears and your upper back is fully contracted.
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