The most underrated training style (5x5 workout) - VPA Australia

Enjoy free shipping on orders over $99

Time Until Next Dispatch order Before 4PM for same day dispatch

Your Cart is Empty

The most underrated training style

May 29, 2019 2 min read

The most underrated training style

The 5×5 is a style of training that has almost slowly been forgotten or has at least lost some of its credit for the capabilities it offers for overall progress. Yet even though not all of the average gym-goers have any knowledge about it or even more so, experience, the individuals that are in fact informed about the training method understand that it is a staple bodybuilding routine.

What is the 5×5?

The 5×5 is a very simple style of weight training. As the name presents, the meaning behind the name is to perform 5 reps of a given weight (with a weight you could do 6 or ~7 maybe) and do this for a total of 5 sets. While it can be performed on many exercises, the 5×5 is especially advantageous when it comes to compound exercises such as the deadlift, squat and bench press. Movements like the leg press work well too, but staying away from putting heavy weight on the elbow for instance to perform tricep movements, may be a safe idea.

Why is it beneficial?

Training in a low rep range (2-4 reps compared to the average 10-12) for the average weightlifter will result in a different outcome progress wise. Around 12 repetitions of a weight is very great for breaking down muscle fibers and having them slowly grow from repeated training in this fashion, e.g. Bodybuilding. Yet in order to receive the most progress possible when it comes to building mass, one must also become stronger. This is important because it would be more beneficial for the same identical person to be lifting 12kg dumbbells with good form, rather than 8kg dumbbells with good form. This scenario can very much be true as anyone that structures their training around becoming stronger at the same time as building mass, will just be a slightly stronger version of themselves in a few weeks or months. The 5×5 shines in this area as you it seems to find a sweet spot between powerlifting and bodybuilding rep ranges, and can easily be done at the start of a workout before moving onto the rest of the mass building styled workout.

Another benefit of following a program such as this is to keep yourself accountable for getting in the amount of workout volume that you had wanted to perform. With set targets and a easy to track goal or view of the improvements you are making (as you slowly start to be able to rep heavier weight for the 5 reps) it can be very good motivational wise to see what the 5×5 can do for you. Of course there is many routines out there to follow and it is worth trying out a range of them to see how your body responds, but the 5×5 is just a simple one to follow but greatly beneficial.

VPA Australia

VPA is Australia's leading supplement supplier. The highest quality 100% pure products sold at wholesale prices with FREE Shipping.

Also in Training

The 10 Secrets of Exercise Motivation-VPA Australia
The 10 Secrets of Exercise Motivation

October 30, 2020 4 min read

Motivations plays a big role in fitness success. Here are 10 tips to staying keen on exercise. Follow these simple steps to stick to your workout program.
Read More
Relative Energy Deficiency In Sport-VPA Australia
Relative Energy Deficiency In Sport

October 27, 2020 4 min read

Relative Energy Deficiency in Sport, “RED-S” or simply “RED-S” is a clinically defined syndrome referring to the impairment of physiological function caused by a deficit in a person’s energy intake relative to the energy required to maintain optimal health, homeostasis, growth, the activities of daily living, and sport. What are the warning signs and who is at risk?
Read More
How do you know if you're ready to compete?-VPA Australia
How do you know if you're ready to compete?

August 13, 2020 2 min read

Read More

Get A Free Sample