Asked by: Chastity Willefert
healthy living running and jogging

Does the 5 by 5 workout work?

Last Updated: 27th May, 2020

32
Some say that the 5×5 workout ismainly for strength, and that you need to do higher reps inthe 6-12 range if you want to put on muscle. However, lower repsand heavier weights are a perfectly good way to gain muscle mass.In some cases, they've been shown to work just as well ashigher reps and lighter weights.

Click to see full answer.

Similarly one may ask, is 5x5 good for building muscle?

For those looking to mix up their workout regimen, the5x5 training program is one of the most respected and mostefficient regimens for gaining lean muscle mass. It'simportant to note, however, that whenever you're looking to gainmuscle mass, or bulk, to be in a caloric surplus, to help withprotein synthesis.

Additionally, is 5 sets of 5 reps enough? Performing 5-7 reps is generally thoughtto increase strength. A tried and true bodybuilding and strengthprotocol is 5 sets of 5 reps, which is enoughvolume to elicit improvements in strength AND size.

In this regard, how long should I do the 5x5 workout?

Allin all in the most scenarios, which is that you are a beginnerdoing this program, you will do it for 6 - 12 months.In other scenarios you will do 5x5 for the time that you canafford (off season) or until you have reached your goals (activerecovery from injury).

Is Stronglifts 5x5 good for beginners?

StrongLifts 5x5 is a great beginner'sprogram, but may not be a great choice for intermediate andadvanced lifters. Simplicity and practice pays off for theless-experienced individual, but lifters already aged with ironneed a bit more programming complexity to make continued gains insize and strength.

Related Question Answers

Guohua Backhauss

Professional

Can 5 reps build muscle?

Yes. While it may not be optimal, you can stillbuild muscle in the 4-6-rep range. It is good to train inthis rep range anyway, because it builds strength whichcan help you build muscle later when you switch to an8-12 (hypertrophy) rep range.

Annabelle Wlodarcza

Professional

What should I avoid eating to get abs?

Foods to avoid
  1. Sugar-sweetened drinks. Sugary drinks like soda, sports drinks,and juice can increase body fat and stall progress on gettingabs.
  2. Fried foods. In addition to being high in calories, fried foodslike French fries, chicken strips, and mozzarella sticks are alsohigh in trans fats.
  3. Alcohol.
  4. Sugary snacks.

Ayesa Faderl

Professional

How can I get energy for the gym?

Because glucose is the preferred energy sourcefor most exercise, a pre-exercise meal should include foods thatare high in carbs and easy to digest, such as pasta, fruit, bread,energy bars, and energy drinks.

Jenette Feliu

Explainer

Should I train biceps and triceps together?

The better strategy is to train one specificmuscle group with wild abandon, then switch gears and go all-out onthe other. Keep In Mind: you don't necessarily have to trainboth biceps and triceps on the same day. But if you do, doall triceps exercises before you startbiceps.

Elisandra Gurillo

Explainer

How quickly should I increase weights?

In general, for a pure strength-building goal, you'llwant to reach five to eight reps before you increase yourweight. For hypertrophy (building muscle size) aim for 12 to15 reps.

Shuqin Willerval

Explainer

How many sets should I do?

This keeps the total number of reps you do of anexercise nearly equal, no matter how many repetitionsmake up each set. The new standard: If you're doingeight or more reps, keep it to three sets or less. If you'repounding out less than three reps, you should be doing atleast six sets.

Imogene Cacheiro

Pundit

How long should I rest between sets?

To increase muscular endurance as quickly as possible,the best rest period is 45 seconds to 2 minutes betweensets. Classic endurance training (light-moderate weight, 15-20reps) draws much of its energy from aerobic metabolism. Thismeans your body burns carbs and fats in the presence ofoxygen.

Rami Reigosa

Pundit

Will low reps build muscle?

On the other hand, low reps can help you buildmuscle and increase strength. You will also learnwhy you can build muscle, increase strength, or losefat with just about any rep range, but some rep ranges are moreoptimal than others for each training outcome.

Chamaida Khadraoui

Pundit

Is 6 reps good for mass?

People generally believe that low reps (1-5) arebest for strength, medium reps (6-12) are best forsize, and high reps (12+) are best for muscularendurance… If your goal is to build endurance, then highreps is clearly best, because it allows you to lift for anextended period of time…

Margaux Zitti

Pundit

Why are 5 reps the best?

Five reps, according to him, work bestbecause it is the middle ground. It is just right betweenforce production and ATP-CP (which are something you improve whenyou perform workouts with the least number of reps you cando) and endurance and hyperspeed sarcoplasmic (which you developwhen you do 20 reps).

Salima Almoguera

Pundit

Is it better to increase weight or reps?

Two of the most important workout variables are thenumber of repetitions, or "reps," per set and the amount ofweight or tension used. Generally, exercises with higherreps are used to improve muscular endurance, while higherweights with fewer reps are used to increasemuscle size and strength.

Cerasela Garitano

Teacher

How do you build endurance?

Try these five not-so-obvious ways to boost staminanow.
  1. Reduce Recovery Time And Resistance. To build muscle endurance,limit your recovery time between sets to 30 to 90 seconds.
  2. Maintain Balance.
  3. Ratchet Up Intensity.
  4. Remember 'Frequency + Duration'
  5. Think: Mind Over Matter.

Birger Arsene

Teacher

Do shoulders respond better to higher reps?

Delts generally respond better to high reps,though the front portion can respond well to lowerreps. This is why delt-dominant bench pressers tend to havelarge front delts. But when training to get thatrounded-shoulders look, higher reps of isolation workis best.

Garofita Hustedt

Teacher

How many reps should I do when cutting?

The traditional belief is that you should use amoderate amount of sets and reps to build muscle, such asthree to four sets of eight to 12 reps, and a higher numberof reps, for instance three sets of 20 with a lighterweight, to get cut.