5×5 - Matt Gets Down to Business
Ok, so enough with the nutrition business. Its time to get serious and actually start lifting some weight. But before you run to the gym and haphazardly start throwing iron around, it is a good idea to have a plan. How do I know this? Because I have lifted without a solid routine to follow in the past, and I know that it doesn’t get you results.
“But how do I choose a routine? There are so many out there…” I can hear you saying. Well fear not, because I have the answer you are looking for!
The truth is, there are an almost infinite number of routines out there to choose from. What you must understand is that these routines were all designed with different goals in mind. Some target core compound muscle groups, some are focused on size, and still others are focused solely on increasing definition.
One of my favorite all-around programs for the intermediate lifter is what’s know as the 5×5 program – named for its use of five sets at five reps each. There really isn’t a bodybuilder or weightlifter out there that won’t benefit from doing four to six months of 5×5 training, so it is one of the programs that I am going to cover first. If you are an absolute beginner, feel free to give this a try as well. Or, if you aren’t comfortable with the intensity of this workout then all you have to do is wait a few weeks, as I will outline what I consider the absolute BEST program for beginners.
So what does the 5×5 program entail? You can expect to be in the gym at least three days a week (ideally no more than that, to give your muscles enough time to recover), doing five sets of five reps, as mentioned earlier. The 5×5 program will initially focus on building core strength, as it was designed with athletes and other high-performance individuals in mind.
Something to keep in mind when it comes to core strength – this is one of the most important areas of bodybuilding, especially when starting out. Many people want to go straight on to building huge biceps or a massive chest without first building enough core strength to support increased size. In short, you WILL NOT get bigger unless you get stronger first!
5×5 also focuses heavily on periodization, or changing your workout intensity as you progress. This means that you do one “rotation” for a total of seven to nine weeks, with four to six weeks of prep work and three weeks at a “peak phase”. This is followed by a one week de-load phase where you will lift very light weight or no weight at all, depending on your personal preference. It is very important that during the first week of lifting you use relatively light weight, as your body has likely never experienced anything like this before and will need some time for adaptation to take place.
Prep Work
During your prep work phase you will choose your beginning weight. It is important that you choose a weight that you can complete all five sets with – lifting to failure is not a part of this routine! The weight should be heavy, but your sets should be do-able.
Before you begin your first week, it is advised that you do a five rep max for each of the exercises so you know what weight you are specifically trying to beat during your peak phase. Obviously you will start at a much lower weight that this for the prep phase.
When it comes time to add weight, you will want to do so with five to ten pounds at a time. After the first week is complete, you will add weight and ideally should be able to complete your exercises. If you find this is not the case, then move the weight back down and try for one more week at the lighter weight.
By the time you reach week six you should be setting new personal records and five-rep maxes, providing that you are eating an excess of calories (see here).
Peak Phase
After you reach week six, it is time to enter the peaking phase. During this time, you will drop your reps/sets down to a 3×3 setup in hopes of adding even more weight. The main goal at this point is to really push yourself past your previous limits and set new records. Also at this point during the routine it is safe to try for failure. In other words – lift as heavy as possible!
During the last week of the peak phase, you can even drop down to 2×3 or 1×3 to really pile on the weight. Again, you are trying to shock your muscles and really push past what you though possible.
De-Load Phase
During this phase pretty much anything goes. What you are trying to do is give your body some time off from its normal routine and give your muscle tissue a chance to regenerate in order to prevent overtraining and burnout. What you really want to remember is to keep the weight light in all your exercises – you really shouldn’t see much in the way of growth during this week. Also you can do just about whatever lifts you want during this week, there is no set schedule. If you feel pretty exhausted at this phase, you can even take the whole week off.
The Exercises
Ok, on to the important stuff. Here is a list of the exercises you should be doing and when you should be doing them:
Monday:
-Olympic Squats: 5X5
-Bench Press: 5X5
-Barbell Rows: 5X5
-Accessory exercises: 2-3 sets of 5-8 reps of a tricep and abdominal exercise
Wednesday:
-Olympic or Front Squats: 5X5
-Military Press: 5X5
-Deadlifts: 5X5
-Pull-Ups: 5X5
-Accessory exercises: 2-3 sets of 5-8 reps of a bicep and abdominal exercise
Friday:
-Olympic Squats: 5X5 (same weight as Monday)
-Bench Press: 5X5
-Barbell Row: 5X5
-Accessory exercises: 2-3 sets of 5-8 reps of a tricep and abdominal exercise
Closing Comments
Well there you have it… that should be enough to get you started. Don’t forget that proper nutrition is the cornerstone of any workout routine, and that you won’t see results unless your protein and calorie intake is sufficient. Barring that however, there really isn’t anything standing in your way so get out there and start lifting! Give it a few weeks and you should see some serious gains… and hopefully so will the people around you. 
Oh yeah and don’t forget to join the mailing list while you are at it, and check out the new offer that I am running! Later –
~ms