It's not only a great way to build muscle - it can help you get ripped when combined with a lean diet. This workout will help you build muscle mass fast. Here are our five favorite perks of the 5x5. The most obvious is that you’ll be building strength week after week.īut beyond flexin’ your growing muscles, there are whole-body benefits that you’ll notice both inside and outside of your workout. There are a lot of benefits to working out with heavier weights and fewer reps.

5 Benefits of the 5x5 Workoutĥx5 workout: Jennifer Lopez flexing her biceps from the World of Dance GIF And they can help you stay motivated and keep you on track with your three time per week workouts. A personal trainer can also send you personalized 5x5 workouts with other barbell exercises that are unique to your goals. If you hit a plateau in your muscle growth before you reach your goal, an online personal trainer can help you get past it. You'll start to see results after about one month of doing the 5x5 workout, and you could see continuous results for as long as 1-2 years before you hit a plateau. In order to see results, you need to stick with the 5x5 program for enough time. Then, you’ll drop it back down for one week, a process called deloading that helps you avoid both overtraining and hitting a plateau. You’ll increase the amount of weight you lift each week for four weeks. You’ll work out three days a week with rest days between each workout, which allows your muscle fibers to rebuild and repair themselves. That means it also involves some equipment - more on this in a bit! Unlike many other workouts, the 5x5 workout program is highly regimented and involves lifting weights rather than only doing bodyweight workouts. Instead, individual workouts are made of three out of the five exercises on a rotating basis.īecause you do a low amount of reps in the 5x5 workout, it’s easier and safer to lift heavy weights than during weightlifting routines with 10-15 reps.

You won’t do all five exercises in each workout. (Too many fives?) Here’s how it works: You’ll do five sets of five reps to complete five different barbell exercises. It’s called the 5x5 workout, but we think it should be called the 5x5x5 workout.

5x5 workout rest time between sets