a year ago
alywoah
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The Problem With the 5x5 Workout Plan
When I first started powerlifting, I was thrown into several different programs. However, when I spoke with other "lifting gurus," they'd ask me about the 5x5 plan and if I was on it.
If you're not sure what the 5x5 workout plan is, it pretty much looks like:
Squat 5 reps x 5 sets
Bench Press 5 reps x 5 sets
Deadlift 5 reps x 5 sets
Overhead Press 5 reps x 5 sets
Barbell Row 5 reps x 5 sets
You're focusing on compound exercises, and this is a workout that a lot of starting powerlifters use. It's a 3-day a week program, and the exercises alternate. For the five sets and five reps, you're working the same exact amount of weight. It doesn't increase. So for example, you'll be squatting 230lbs for 5 reps, 5 sets. That's of course, in addition to your warm-up sets.
It's one of the most popular strength programs on the internet -- and for good reason. It's a great program, but it's just not sustainable. Meaning, you won't find gains after a certain amount of time on the program. You'll certainly plateau.
It's definitely a newbie program -- and that's okay. Different programs work differently, depending on your lifting levels. It's a great program to figure out your max out numbers, build strength quickly at the beginning, and still provide a challenge.

What sort of lifting programs have you tried?

I've tried the 5x5 -- and it was good for a little while. I was also on a ton of different programs.

One program I liked a lot was the DUP (Daily Undulating Program). It was a challenge, but that's the program I saw the biggest jump in numbers.

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