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The total reps is the same on 5×5 and 3×8 – 25 vs 24 reps. But the weight is higher with 5×5. Let’s say you Squat 100kg for 3×8. You can Squat at least 105kg if you do 5×5 instead. That’s why 5×5 makes more sense – you’re working your muscles with heavier weight. This triggers more growth. If you miss one or two workouts, continue where you left off. Let’s say you train Mo/We/Fr and miss Friday. Do that workout on Saturday. No need to lower the weight, you don’t lose strength that fast. Continue on Mo/We/Fr the week after. Again, use the app, they take care of all of this. Rest days don’t mean bed rest. You can do any physical activity as long as it doesn’t hurt your recovery by causing more fatigue. A walk or light jog is fine. A marathon is not. Avoid high intensity activities where you go all out. Give priority to the weights and you’ll make better progress.
This is one of the best GPS sports watches available right now. It’s rugged, well connected, covers lots of sports, includes color maps and has brilliant battery life. The other issue with starting too heavy is that itencourages bad form. Instead of practicing proper form with easy weight, you must lift it at all costs to get your reps. This builds bad technique habits which will cause plateaus andinjuries later when the weight gets even heavier. More than anything, the 5×5 is a set/rep scheme and mode of progression that encourages slow and steady strength gains. By staying true to the core principals of this method, you can create a 5×5 workout of your own that will ensure gains for months to come. The Program It doesn’t matter if you lift less than the other guy. I’ve lifted with people who could Squat 700lb. They didn’t mind. As long as you help load the bar for their sets, don’t complain and don’t waste time, they’ll be cool. This is the best way to make friends in the gym. Again – do it. Sets & Reps
Less Injuries.Your bone density will increase and balance improve. Your joints, spine and the muscles around themwill getstronger. They’ll give them more support and protection. This makes you less likely to get injured and may even eliminate nagging pains. Starting too heavy will cause soreness. You’ll feel like skipping your next workout which is usually the beginning of the end. One skipped workout often turns into two skipped workouts. You lost a week and have to restart. This ruins your motivation and usually ends the program. The 5×5 workout is a strength and muscle building program that’s been around for over 60 years. It consists of compound barbell exercises like the Squat, Bench and Deadlift for 5 sets of 5 reps. The goal of each 5×5 workout is to increase the weight over time.
Field sports athletes such as football or rugby players serve as some of the most commonly prescribed populations for 5×5 programs. Given that many of the most popular variations were written with these athletes in mind, it makes sense that the exercise selection, volume, and results would benefit them the most. Its lower frequency and emphasis on strength weaves perfectly into the offseason or can be scaled to maintain in-season performance. Powerlifters More Fitness. Your heart muscle will get stronger like every other muscle. Daily activities will take less effort because they’ll put less demand on your stronger heart. Your blood pressure and heart rate will decrease. Your cardiovascular fitness will increase.StrongLifts 5×5 uses sets of five reps – not eight or ten reps like on 3×8 or 3×10. That doesn’t mean doing eight or ten reps is worthless. But it’s not effective for people who haven’t built basic strength, muscle mass and technique first. Here’s why five reps work better:
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