Build muscle and strength at the same time

With the 5×5 method, you can take on a holiday challenge while adding calories and building more muscle and strength at the same time.

Of all the set-and-repetition schemes, few are as revered as the classic 5 sets of 5 repetitions (5×5), which promises to develop muscle and strength at the same time—but how true is this?

Well, although there is no specific study that directly investigates this method favored by giants, there are some clues in the scientific literature that may provide some clarity.

Some volume is good

In a study that compared 1, 3, and 5 sets, the researchers found the greatest gains in muscle and strength in the group that performed 5 sets, while a 2017 meta-analysis indicates that increasing volume helps increase muscle size.

On the other hand, two studies compared German volume training (10×10) with a modified version (5×10), concluding that the additional sets (10 sets instead of 5) did not improve muscle mass. This suggests that, although some volume is beneficial, especially for the intermediate bodybuilder, there is a limit.

More sets and fewer repetitions

When you move to lower repetition ranges, consider adding sets, as recommended by a study that compared 7 sets of 3 repetitions with the classic 3 sets of 10 repetitions,

• Both protocols produced similar gains in hypertrophy, but the 7×3 group gained more strength.

Another study compared 7×4, 4×8, and 3×12.

• All groups gained approximately the same amount of muscle size, but the 3×12 group gained less strength.

More exercises for muscle and strength

Many 5×5 programs use only one exercise per muscle group, but this is equivalent to investing in the stock market.

You could gain a lot or lose everything, so, as a smart investor, you should diversify. In other words, use an appropriate combination of effective exercises.

Without going into too much detail, for example, 3 sets of squats, 3 sets of deadlifts, and 3 sets of lunges could be better for gaining strength than 9 sets of squats performed with proper technique.

Moreover, both bodybuilding tradition and recent research show that using multiple exercises can lead to more complete development of muscle and strength.

That said, although 5×5 is a great set-and-repetition method, you will achieve even better results if you make it your own by following these tips.

Never forget to take creatine to properly stimulate your body while training hard.

Use your best exercises

Most 5×5 programs use a small handful of traditional barbell exercises, which is great if you are structurally suited to perform those lifts. Otherwise, you will break down before you get stronger.

For example, to be structurally suited to the back squat, you should have short legs, a long torso, and a large hip structure capable of handling deep squats, which are highly effective for achieving phenomenal development.

However, if you do not have a good structure for squatting, you will achieve better results by using another variation.

Adjust the number of sets

If your time is limited or you respond better to lower volume, do fewer sets. But if you really need more volume, do more sets.

• You may find that the 5×5 method works for some exercises but is too much for others, such as the deadlift.
• Although these set adjustments technically exclude you from the 5×5 club, they keep you in the muscle and strength gains club.

Adjust the number of effective sets

Doing 5×5 does not always mean performing 5 work sets of 5 repetitions. You could, for example, perform your first set with a lighter weight, the second with a moderate weight, and then perform the remaining three sets with your maximum weight—these would be the effective sets.

Some bodybuilders use the 5×5 method by increasing the weight and treating only the last one or two sets as effective sets.

Adjust the repetitions as needed

As you gain experience, you may discover that you respond better to higher or lower repetitions, or that not all muscle groups or exercises respond best to the same repetition range.

So, do not be afraid to use a repetition range higher or lower than five.

Your optimal number of repetitions for each exercise may vary depending on several factors, such as muscle fiber type, limb length, the muscle’s function, type of exercise, etc.

However, there is a simple way to find your best repetition range for a given exercise by observing your response to the repetition range:

• Repetitions that are too low: you will feel tension in your joints and exhausting overall tension in your body, but you will not feel that you are effectively stimulating the target muscles to gain muscle and strength.
• Repetitions that are too high: you will become bored, and the set will feel like a poor cardiovascular workout. You will also become tired without effectively stimulating the target muscles. Performing too many repetitions can also cause your technique to break down in more skill-demanding exercises.
• Correct repetitions: you will notice that you can maintain proper technique and feel minimal stress on your joints while stimulating the target muscles. You will not “feel the burn” with every repetition, although you will feel enough to stimulate your body.

Also, do not forget to take recovery products such as BCAA+glutamine during or after your workout

Remember not to focus only on 5×5

Even if you find that the 5×5 method is highly effective for you, it is better to include other repetition ranges to maximize muscle growth.

This will help minimize stress on your joints and connective tissue when lifting heavy objects.

Alternate heavy and light workouts.

An excellent way to plan the 5×5 method is with a weekly upper/lower, heavy/light split, which will give you two training sessions in which you go hard and heavy with 5×5.

In this scenario, you get workouts that give you a good muscle pump while using more joint-friendly exercises before returning to 5×5 training to build muscle and strength.

To finish, you need to know whether you are reaching overtraining… how?… watch the following video prepared by MASmusculo.