How a 5x5 Routine Can Cause Injuries & Pain

[@cw9515]

I was doing an 8 week 5x5 program and hit week 6 and my joints told me it’s was now a 6 week program 😂

[@daryl4307]

I realized this just now. Damn, my knee wants to give out tho my form was okay but felt like I was weak on my squats, backed down a couple kg from my 5 Rep max. Also, Jumped back down 10kg from my 5 Rep max but still feels weak especially on my bench press. Thought it was just a bad session.

[@Sid629]

Your body is your best coach sometimes 🙌🏽

[@siddharthraychaudhuri7250]

5 x 5 is great but I really think most of us should do a deload week after every 4 weeks. Infact even a week totally off training can be useful.

[@nicholasmcgrath1521]

Yeah I usually don't stay in phases where the reps are 5 or less for any longer than 4 weeks. Usually just 3 weeks tbh

[@PastorReggie1981]

I have sub exercises for each group it's foolish to do 5x5 3 times a week..

[@pretty_flaco]

1) incorporate deloads 2) up the mobility

[@TheUniverseExists]

Maybe it’s the program is too fatiguing on the nervous system, promotes a bunch of junk volume, and results in overuse injuries? “no, just deload and do mobility work 🤡”

[@MountainBlade]

Junk volume? 5 sets of 5 reps of 3 movements per a day, three days a week, is junk volume?

[@TheUniverseExists]

​@@MountainBlade yep. If you can do 5 reps on set 1 and then still do 5 reps on set 5. You're sandbagging and could have gone heavier. Or you're resting too long cuz it's junk volume. If you're going anywhere near failure on sets 1-3, there's no way in hell you should be able to get 5 reps for set 5. Doesn't matter if you're training for strength or size. It's completely ridiculous

[@wcc4269]

@@TheUniverseExists This is hilarious. Just so everyone knows this guy has no idea what hes talking about. I imagine youre still on your 1st or 2nd year of this?

[@akshaymishra3674]

Dude noone trains to failure in 5x5.​@@TheUniverseExists It is recommended that whenever you feel that this might be your last rep , stop right there. When your bar struggles hard, when you feel you can't lift your ass above ground ... You stop right there.

[@jalendominguez9010]

I just started doing 5x5. I dialed back the weight to achieve perfect form. Even though I was embarrassed, it had been helping me tremendously. Mobility is also a big thing for me personally.

[@rocketeightyseven1823]

You can modify it and vary it with intensities and exercises. I've done this and gives the CNS and joints a break. All sets are ramping sets. Last set 50% of your heaviest set for as many reps possible.It is. a ABCD style. Heavy-70%1RM.(4 x 4) Light-50%,(3 x 10) Medium-60%(5 x 5) Example for 2 Weekds Workout-A Workout B Workout C Workout D Heavy-Squat-70% 1RM. Light-Deadlift- Medium-Front Squat Heavy0Sumo Deadlift- Light-Row-50% 1RM Medium-Pull Ups Heavy-Row Light-Lat Pull Down Medium-Bench-60% 1RM Heavy-Military Press. Light-Dumb Bell Bench. Medium-Laterals Same Workouts, but intensities keep changing, just cycle through. It will look something like this. Week 2 Workout A Workout B Workout C Workout D Light Medium Heavy Light Medium Heavy Light Medium Heavy Light Medium Heavy Week 3...keep cycling intensities. Week 4--back to week 1 intensities...but you should be able to add weight on all lifts in small increments. This routine works and it's free. (Use or Lose.) I'm not selling anything. Just trying to pass along free advice to help people.

[@BigBusiness02]

Heavy strength training does eventually require a deload just like pushing to the extremes of anything does, but if you're only 4-6 weeks into a 5x5 program and already having joint pain the issue is almost always a form/technique problem

[@TheDmonet]

If you are over 40, not it isn't just bad technique. It's putting a lot of initial pressure on your joints before your muscle starts to fatigue. It's common sense that doing 5 reps at 225 bench vs 10 reps at 190 puts more stress on your shoulders and elbows. 5x5 is fine for younger people but it starts to cause issues pretty quickly with older dudes. The last few times I've tried to run 5x5, once I start hitting intermediate weights, back, hips, elbows, shoulders all start hurting. It just isn't worth it if you want to maintain healthy joints.

[@BigBusiness02]

@@TheDmonet Im over 40. Ran 5x5 well beyond 6 weeks. No joint pain. AT ALL. True strength gains don't even begin to occur util around 6 weeks. So your not possibly strong enough to even lift enough weight for joint pain to be an issue yet, UNLESS YOUR TECHNIQUE IS BAD. As a matter of fact, I did 5x5 on into 12 weeks with no joint pain. People in their 40's aren't frail. 5x5 is fine for a measley 6 weeks. You may want to think about improving your mobility and technique or possibly better programming your intensity progression.

[@TheDmonet]

@cdubb6983 And you know what weight I'm starting at how? How do you know I haven't been doing bro splits for 20 years, internet Arnold? And it's "you're not possibly" not "your", tough guy.

[@BigBusiness02]

@@TheDmonet I don't have to know what you've ran because we're not talking about you. We're talking about the person's situation in this video that IIIIII made my initial comment about and YOU put YOUR 2 cents in, in reference to what IIIIII was speaking of (which was an altogether totally different scenario). You'll notice my initial comment says "de-load is eventually needed with heavy strength training, but etc"....So again, if you're only 6 weeks into a 5 x 5 in the circumstances the person is in this video, you shouldn't be having joint pain unless you have other issues. I've done some kind of weightlifting my entire life, bro splits, you name it. I've ran 5x5 in my 40s with no joint pain. And again as a sidenote to the original subject YOU took the time to comment on, if 5x5 makes you hurt then you are responsible for changing the intensity according to the volume. Don't blame it on 5x5 and make a blanket statement suggesting all 40 year olds are too frail to do it. Sounds like I don't even have to be a "guy" to be "tough"(ER) than you, sensitive Sally.

[@johnstonescott6185]

@@BigBusiness02 burnnnn

[@johnharbour4936]

There's some good advice here but really just a lack of imagination when it comes to programming. Mobility and targeted muscular primer movements are essential when doing the big compound movements. You also need a reasonable amount of stretching and mobility work after sessions. This is all great insight, But the clear and obvious solution here is adding a de-load and using some sort of wave progression. Once an intermediate lifter starts getting into some heavy weight for his big lifts he must not only learn to manage fatigue but the monumental demand on his tendons and ligaments. As he works toward his de-load the volume or intensity increases and builds throughout the mesocycle. His last week before his de-load will be the hardest, the first week the easiest. One also needs to throw some variability in there. There's a ton of different variations of the squat and deadlift. You don't have to do the same one to keep getting stronger and the variability will not only keep your muscles stimulated but not strain your body the same way every time.

[@lsporter88]

Extremely intelligent and impressive explanations. This type of conversation is an effective sales pitch for your intellectual products. Salute.

[@robmen1402]

What I did was moved down from 5x5 to 3x5 and it gave me room to do some mobility for 2 or 3 weeks then i would switch back to the normal 5x5 and pain and issues would be gone.

[@farhanhussain_]

One reason is that low bar squat and deadlift work the same muscles and both are hip dominant and create overuse issues with time. Secondly, 5x5 programs are usually 3x a week with increasing loads. This also creates recovery issues once loading is significant and 3x a week is just too much. One solution is to separate the low bar squat and deadlift enough to allow more recovery. For shoulders related issues, benching is often the culprit as it deliberately breaks the scapuloheumeral rhythm between shoulder blades and upper arm.

[@lisacyr234]

Ahhh wonder if this is why I’m experiencing left glute pain. Acute started 3 months ago and now chronic - going to see a physio

[@Dub07]

Thanks for your tip! I've been on and off the 5x5 for about 6-7 years now (will turn 49 in 4 months) and cut down on miy squats, only every other time I train. DL down to max 1 x a week to prevent issues. Deloading now, mixing it up with running, so there's less room for those squats and for now it seems to be working. Mobility and time for recovery have to come up though ;-)

[@treasurewuji8740]

Yes!!! When I am at the bottom of a low bar squat, it looks exactly like a deadlift!!!

[@Icemaynee]

I have been going through this myself. I just went off of a 5x5 program on Monday after 3 weeks. I was so tempted to stay on it because I seen significant strength gains for all of my lifts and it was starting to get addicting but I started to feel quite a bit of knee pain. Almost scared me off of it but I started back up again and was doing great. The joint pain scared me though so taking I am taking myself in the opposite direction for another 3-4 weeks doing higher reps full body (to get extra stretching/mobility, abs) and working on my overall cardio (working on getting better at jump rope as a skill) to keep me busy until I hit it hard again

[@DoomFinger511]

Did you try using knee sleeves?

[@deadmanlyndon]

on my journey thru the 5 by 5 program that i did for 5 months, i got jacked as hell, the only times i experienced pain was when i did bad form or technique, this is why the warm up sets are important, to pratice the movement, also, i recorded myself doing every set, on reviewing, i would actually see what i was doing wrong and be able to correct it. My only issue was knee pain, in my records i could have seen where my left knee was shooting out when going down, once i corrected this i had no knee problems again. Always do a full body warm up before warm up sets and you'll be ok. ONe of my reasons for no pain also, was when i started doing the 5 minute warm up first. kzbin.info/www/bejne/Z5aYY2t8ZdWMhsk . This warm up, makes sure to stretch the back and really loosen the upper body and shoulders, especially for squats and any pain you may have had doing shoulder press. Hope this can help you. And on rest days, do the 5 minute warm up, your body will t hank you, not much soreness if any at all.

[@clarity2115]

@@deadmanlyndon Yeah, people neglect warm ups and mobility work or usually work with terrible form

[@Dub07]

@@deadmanlyndon Great warm-up videao, thanks for sharing!

[@SloansAbroad]

I did 5x5 first day I ever walked in a gym. Ran it for about a year. 70lb to 265 deadlift 55lb squat to 170lb 45lb bench to 120lb bench It worked, but I feel like I was always in pain.

[@jimg6970]

First year working out everything works

[@analyticalchick3064]

Are you male or female? Are you including the bar weight for those numbers?

[@SloansAbroad]

@@analyticalchick3064 Female. Including the bar. I'm pulling 335 now following Jeff Nippard program. On a break post childbirth though.

[@gaythugsmatter7029]

@@SloansAbroad based

[@PullUpOrShutUp]

@@SloansAbroad that's a monster deadlift to squat ratio haha

[@Leo31291]

Pain ? Sounds like something deeper at root here. I've done 5x5 many times and never had pain, but definitely sore! But the guys have a good point in not sticking with it for too long.

[@DoomFinger511]

5x5 is a routine you're only suppose to use for around 3 months as a beginner to build a base, then switch to 3x5, madcow, or some other program. Using a knee sleeves and a belt help a lot. The issue comes from people who use 5x5 forever.

[@alessio7375]

If u do deloading n respect ur body it work forever actually

[@DoomFinger511]

@@alessio7375 No it doesn't. Larger muscles, lifting heavier weights, sustain more damage, take longer to heal, and require many more warmup sets. Unless you plan to work out once a week, keeping to a 3-4 day a week workout schedule can only be sustained by following a program like MadCow. Even the Stronglifts 5x5 program states to eventually decrease to 3x5, 3x3, then change programs.

[@alessio7375]

@@DoomFinger511 i do my own workout with some of pronciple 5x5 method n work fine , i traning like 16 years , i do 5x5 200 kg squat n 240 5x5:deadlift ,i nevee been so strong in my life beside i weight only 69kg in cut

[@DoomFinger511]

@@alessio7375 That's the key, you incorporate some principles of 5x5 but do not strictly follow only the 5x5 program. I do the same thing. I helped build out the beta app for for Stronglifts 5x5. I worked with Mehdi (the creator) since 2013. Even Mehdi (and myself) no longer follow the program because we outgrew it. The foundation principles of 5x5 is to only 5 different exercises (Squat, Deadlift, Overhead Press, Benchpress, and Barbell Row) for 5 sets of 5 reps using the same weight, going up 5lbs each day if the full 5 sets was successfully completed. It's done every other day, with Squats as the first exercises, followed by a benchpress and barbell row, or overhead press and deadlift (it alternates every other day). After an average of 3-6 months, that rate of progression is no longer sustainable. Either the sets and/or the daily weight increase have to be decreased to a lower rate. For example, once I hit 315lbs (140kg) squats in 5x5 I had to decrease to 3x5, then 3x3 in order to keep adding 5lbs (2.2kg) to the exercise each day, 3 times a week. Otherwise my recovery time became too long, and I did not have enough energy to fully exploit a 5x5 for my remaining 2 exercises for the day.

[@Dub07]

@@alessio7375 5x5 deadlift? Are you sure you don't mean 1x5? The program says to not do 5x5 DL, that's whay I'm asking.

[@Spaxcore]

One of the things that really attracts me to 531 is that you're always lifting sub maximal weights. You go by your training max which is 80 to 90% of your 1rm and you lift percentages based on that TM. The Boring But Big add on gives you so much volume. I'm early in it but I feel way better than I did when I was doing 5x5.

[@elchapo2790]

Two ways to stop aches and pains on 5x5 1. MINIMAL ASSISTANCE WORK Seriously only 2 exercises for assistance for 2-3 sets each, make sure the exercises. Dips, Chin ups, Barbell Curls, Skullcrushers, Planks, Sit ups. Just choose 2 at most to add to your workout. 2. TAKE DELOADS By deload I don’t mean you have to take a week off. Heck don’t even lower the weight, lower the volume! If you’re on an A B split then do just 1 set for 3 reps of each exercise with the same weight and no assistance exercises. For example, a deload workout A may look like this 1x3 Squat 1x3 Bench 1x3 Row Obviously include warm up sets but you’re main set will be your current weight but only 1 set and 3 reps.

[@chris51ification]

5x5 linear progression is perfect for beginners to run about 3-6 months depending on you.

[@corymoon2439]

I'm a few weeks into 5x5 and I hope I can run it for 6 months. That'd put me at a 435 lb squat. I've done plenty of machine work in the past (for a year) so I think I'll be fine for a while. Just getting acquainted with the barbell finally.

[@MtbEMS]

After those 3-6 months, what would you recommend? New here.

[@corymoon2439]

@@MtbEMS Mehdi (the guy who came up with Stronglifts 5x5) in one of his daily emails said that once you can't continue the linear progression (after multiple deloads) to move more to heavy with fewer reps. Eventually doing things like 3x3 or even 1x3.

[@MtbEMS]

@@corymoon2439 noted, thank you much.

[@chris51ification]

@@MtbEMS depends on your goals, if your wanting to just build muscle you might want to move to more high volume routine with more isolation movements. If you want to focus on getting stronger still them one of the 531 variations.

[@ImMakEiTNasty]

I stopped doing 5x5 after like 1 year. Made good strength gains but getting hurt now every now and than. Switching to high reps

[@robmen1402]

Yeah, you're suppose to switch to a high rep 75% of your max for about 6 week cycle at minimum after 4 months or more of heavy 5x5. I do 3 months 5x5 and 6 weeks of 5x10 for 6 weeks and I keep alternating. I also alternate exercises back and forth to avoid wear and tear pain on my joints. like on my 5x10 6 higher rep 6 week cycle I will do mostly dumbell exercises.

[@813RiC]

You're not supposed to do it for that long. You should deload after about 1-3 months.

[@ImMakEiTNasty]

@@813RiC I prob should’ve but I just never thought about it because I was always getting stronger

[@wcc4269]

@@ImMakEiTNasty Alot of joints, tendons, etc are not as connected to the nervous system as the muscles so you think youre rested but youre not. That is why deloads are essential. If you were proactive about deloads you wouldnt get to the point where youre all messed up and injured, you could continue heavy compounds, and would be way stronger. I found this out the hard way too.

[@MountainBlade]

I started back working out this past November with a 5x5 program, great results so far. However, I am doing only 3 days a week, and started incorporating things like leg raises and calf raises to warm up the muscles in my legs. I had started to feel sharp knee pain in my right knee after a a few weeks, adding these extra workouts, proper technique, and stretching, completely stopped my knee pain. I’m somewhat switching out of the program now, but results are deadlift from 135-275, bench from 135-185, squat from 135-255. Not as much movement on my overhead press and bent over row numbers, can’t lie I slacked on these ones a bit (would do machine or dumbbell versions on occasion). Also my T is up about 200 points, feelsgoodman.

[@nielfollero5]

What is previous and current weight and height?

[@MountainBlade]

@@nielfollero5 6’0, starting weight 185, current weight 202. Dirty bulked a bit, cutting now, aiming to be around 180.

[@deadmanlyndon]

on my journey thru the 5 by 5 program that i did for 5 months, i got jacked as hell, the only times i experienced pain was when i did bad form or technique, this is why the warm up sets are important, to pratice the movement, also, i recorded myself doing every set, on reviewing, i would actually see what i was doing wrong and be able to correct it. My only issue was knee pain, in my records i could have seen where my left knee was shooting out when going down, once i corrected this i had no knee problems again. Always do a full body warm up before warm up sets and you'll be ok. ONe of my reasons for no pain also, was when i started doing the 5 minute warm up first. kzbin.info/www/bejne/Z5aYY2t8ZdWMhsk . This warm up, makes sure to stretch the back and really loosen the upper body and shoulders, especially for squats and any pain you may have had doing shoulder press. Hope this can help you. And on rest days, do the 5 minute warm up, your body will t hank you, not much soreness if any at all.

[@folsomatgranitebay5215]

After 8 weeks of repping 10-12 reps I’ve never been able to PR on a 1RM lift i.e. adding weight…so obviously not getting stronger. I support cycling 5x5 to achieve PRs…then splits to de load.

[@pastorofmuppets1968]

This is exactly what I deal with. About 4 to 5 weeks into a new program I'm building strength and makinging gains but my joints begin to hurt and it carries over to everyday life. At work or just doing chores around the house become painful. Elbows, shoulders, knees and ankles.

[@deadmanlyndon]

on my journey thru the 5 by 5 program that i did for 5 months, i got jacked as hell, the only times i experienced pain was when i did bad form or technique, this is why the warm up sets are important, to pratice the movement, also, i recorded myself doing every set, on reviewing, i would actually see what i was doing wrong and be able to correct it. My only issue was knee pain, in my records i could have seen where my left knee was shooting out when going down, once i corrected this i had no knee problems again. Always do a full body warm up before warm up sets and you'll be ok. ONe of my reasons for no pain also, was when i started doing the 5 minute warm up first. kzbin.info/www/bejne/Z5aYY2t8ZdWMhsk . This warm up, makes sure to stretch the back and really loosen the upper body and shoulders, especially for squats and any pain you may have had doing shoulder press. Hope this can help you. And on rest days, do the 5 minute warm up, your body will t hank you, not much soreness if any at all.

[@predple8075]

Guys im sure this has something to do with cartilage wearing off at the joints due to those repetitive movements. Especially when carrying loads in a 5x5, heavier weight adding stress on the cartilages during movement. Of course weak links and muscles will show but those arent the source of the pain, i think that would show more whilst doing an exercise. Love your page dudes

[@7usam93]

Stopped it a month ago, low back injury after deadlifting a Not heavy weight, I couldn't rap my head around how I hurt myself. I've had plenty of injuries in the past but this one in particular I don't know what I could have done better.

[@joebloggs6922]

Sometimes things just happen

[@yeshuasaves7882]

I bought a trap bar for deadlifts

[@kam_1027]

Same thing happened to me. I realized I didn’t brace my core which led to poor technique

[@MrTraveller.]

Great content

[@AK47_.]

Once in a while. I do a reset (for a about 3 weeks) 5x5. It’s great for short term but long term, it’s damaging. Currently doing this during the Christmas period.

[@bilgzmcr7035]

I ve been doing it for a year and a half… no pain at all

[@franzhulk2947]

The progress is often to fast. And deloads are to late. Was the problem for me. Week 7. Learn to listen to your body. Deload when set 3 is already to heavy. Step back, work up again, repeat.

[@ozguraydn8407]

I got tennis elbow and 2+ years of consistent pain from 5x5 program. (I was adding more valume here and there with incline bench press for example)

[@xisotopex]

pain? or soreness? or discomfort... the difference is that pain will not allow you to either complete, or begin the exercise. I think soreness is the proper term.

[@Primetime_dads]

I got a question, i got a hip issue from accra while back. If i started your anabolic program, since i cant do deadlifts could i substitute it for something else?

[@foxdogs1st]

How close to failure on 5x5 ? Should you be able to do 8 reps more ? Question wasn't asked to man. Was he taking it all to 5 ?

[@wcc4269]

70 - 85% of 1rm. 1rm is 100? then 5 x5 should be with 70 - 80ish pounds x 5 sets x 5 reps. Incorporate a few warm-up sets to prime CNS for the 5 x5 working sets.

[@kdk200]

I'm doing 5x5 for week now and my back feels slightly sore, my second day off of weekend. If it's still store is it bad to do the deadlift set or is it just nerves/muscles adjusting?

[@robmen1402]

That sounds like either bad form or your body getting used to a new heavy movement that you never did before. but 9 out of 10 times it's due to bad form. It's the lower/mid back region right? Because if so, that's due to not doing the lift properly. You're prob over extending your back too much over the bar when you're lifting it off the ground. Look at some deadlift vids that show proper form and do them with way lighter weight focus on the movement nice and slow and just do it over and over with a light weight so the proper way to do it becomes like muscle memory.

[@johnstaples-tl1lv]

This is very true, I felt injured all the time but I got big fast in 8 months.

[@joaomiguel1988]

any kind of training can i guess. i did stronglifts 5x5 for about a year, whenever i skiped training i would deload. if i felt pain in my patellar tendon, i would deload, and to be honest i thrived at the time. i dont think its as bad as some people are painting it, just listen to your body and you will be fine.

[@little8940]

What about keeping intensity, but lowering volume for a few weeks?

[@isaacdebebe2224]

Should I switch my rep and set scheme every 4 weeks then? Alternating between 5x5 one month and the next month go to 4x12 and continuing in that cycle throughout the year?

[@jeanpauljeanpaul2530]

This is why Mark Rippitoe stresses 3x5.

[@Bumiround]

Been doing it for a year, no problem. You just doing too much, adapt the program to your condition. Its ok to get more rest days when you feels drained

[@MindPumpShow]

👍

[@adamkidd5799]

Y’all gotta video talking about the exact same topic praising it

[@TheeBullCo]

Man… did my first real 5x5 program. Consistant mobility at night but only lasted 1 month before I got injured. So I have probablems with my right leg after to acl surgeries. Then I stopped lifting and basically lost all the muscle in my right leg. Fast foward to my week 4, I did feel a slight pull in my growing from the week before. Felt a pop in my growing during heavy squats and put me out for a month. Sucks.

[@MasterCleife]

I've been doing 5x5 stronglifts 3 workouts a week alternating A,B,A B,A,B for 8 weeks now. For the first time in my life I'm squatting my own bodyweight as well as improving the other lifts. Three squat days a week must suit me. I'm not sure whether or not to stick with it or to move on to something else, I'm thinking 4 workouts a week, push, pull, rest, push, pull weekdays.

[@AK47_.]

Upper / Lower may suit you even better.

[@paragon1782]

I did the same thing and after 2 months my knee got hurt lol

[@eljefe5536]

3 times a week is better. Trust me, I've tried everything in 30 years of lifting. Recovery is key.

[@smb161]

When doing 5x5’s, do you do each set of exercises by themselves or one after the other?

[@HazeLmao]

5x5 on one lift such as bench, take 2-5 minutes rest. then after 5 sets of bench start the next movement.

[@topmp362]

What does he mean by mobility work?

[@1LLU5IVE]

I tend to just ignore pain and push through it. You can tell the difference between strain pain and getting it done pain.

[@zerrodefex]

Until it turns into tendonitis that doesn't go away on rest days.

[@operationtruth288]

Starting Strength what are your thoughts

[@lastofadyingbreed2304]

Strength first... Aesthetics second

[@PhiyackYuh]

@@lastofadyingbreed2304 what about connective tissue first then hypertrophy then look for sustainability than stupidity ego blah blah 🤷‍♂️

[@lastofadyingbreed2304]

@@PhiyackYuh please enlighten me on how you would train connective tissue first.

[@KingDayDayDay00]

I wish I knew this when I was younger and switched to another type of program.The 5x5 routine would give me sore joints, gained some strength but overall didn't look that great and major injuries. Permanent knee damage, lower back pain, bad shoulders. I was so focused on making sure I always lifted heavy. I'm doing upper/lower twice a week and I'm making more gains than ever. I wish younger me would have hopped on this sooner. I wish I didn't listen to barbell elitists stating that barbells are the way to go and machines suck

[@nw3877]

Can do Kneesovertoesguy inspired stuff while active rest days. Good for joints

[@ColonelEMHouse]

Dips can be far better on the shoulder and pec for many

[@deadmanlyndon]

on my journey thru the 5 by 5 program that i did for 5 months, i got jacked as hell, the only times i experienced pain was when i did bad form or technique, this is why the warm up sets are important, to pratice the movement, also, i recorded myself doing every set, on reviewing, i would actually see what i was doing wrong and be able to correct it. My only issue was knee pain, in my records i could have seen where my left knee was shooting out when going down, once i corrected this i had no knee problems again. Always do a full body warm up before warm up sets and you'll be ok.

[@gersainc.]

Recording is great advice!

[@deadmanlyndon]

@@gersainc. yes, you will see every mistake, things you didn't even know you were doing.

[@fastrivers812]

It's my understanding that 5x5 is lifting the same weight, say deadlift 225lb, without moving up or down. 5 reps of 5 sets. Normally I warm up with 135lbs of deadlift, where does the warmup fit in? Is the warmup in addition to the 5 sets or part of that?

[@813RiC]

About 2-3 quick warm-up sets, then the next weight you put on should start your working sets 5x5. Usually, that would 80% of your 1 rep max.

[@wcc4269]

Dont count warmups. The purpose of them is to prime the CNS for the 5x5. You should do enough where youre ready for the working sets but not to much where you fatigue yourself. If 225 is around 80ish percent of max then I would do like 135 x 5 155 x 4 185 x 3 then hop to the 225 x 5 x 5

[@davifurtado6534]

5x5 is only good if you are either a complete beginner or someone who is SURE to be eating in a caloric surplus. The progress is just too much to keep up if you are eating in maintenance or on a cut. If you are a hard gainer or you are not tracking calories and just eating whatever you'd probably benefit more from a programa with more accessory exercises (at least your abs will pop lol)

[@jalendominguez9010]

Rehab before you need rehab.

[@Codysurfsup]

Basic programming could be heavy one week, light the next week. Gives your body some time to recoup without sacrificing gains, allows you to focus on range of motion during those light weeks. I do love 5x5 training though. You can lift more weight without getting gassed out. So some weeks I'll do 5x5

[@AlexM-vt5pu]

The injuries I have in my 20+ years of lifting have all been when I do 5x5 programs.

[@powskier]

Then what kind of lifting didn't give you injuries?

[@bellebracegirdle2118]

How do you find out your maintanence calories?

[@jenlvjim]

Any advice from anyone. I have bad top of the forearm pain while doing curls

[@wcc4269]

You're flexing your wrists toward your body at the top of the rep. Keep the wrist in a neutral position and imagine you're curling your hands into your armpits. Likely the weight is too heavy which is why your form is breaking down.

[@reker.a5790]

These guys are selling there stuff. Nice

[@marvellstarks2434]

I'm just wondering what 5x5 program is

[@nightcorefree4911]

5 sets 5 reps

[@jriverapallares]

I tried 5x5 multiple times bc so many people hype it up. Its overrated IMO. So much wasted time I could've spent doing moderate weights closer to failure. Finally made gains that way.

[@snehalkrishnan618]

You stick with 3x10?

[@elcapitanian]

I used to do Hatfield's ABC program and got strong and jacked af on it. Then came the strength craze with the 5x5 universe and i got good results but not for long. I just ketp trying and trying but would regress or make very small progress. In comparison when i did ABC my progress was stupid fast. So now i still do 5x5 because i like the strength gains but I can feel when I need to switch to higher reps lower intensity or higher intensity Lower volume and my progress has been really good without having to deal with joint issues. I guess you learn that after a while progression is not linear and you can improve on things while you allow other things to catch up in recovery.

[@Dad_Life_Marine_Vet]

I found that with 5x5 I was fine until I hit 117 KG on the bench. I only realised my techinque was off slightly at this weight, I did double my Bench and Back Squat weight over 3 months though. I was amazed to be honest.

[@clarity2115]

results are amazing, its the perfect beginner routine above all to help get boosted into some type of split training

[@Dailyrider94]

Why isn't it obvious to ppl that when the aches start, you are not resting enough for the tendons... srsly... the more strong you become, the bigger the stressors, the more rest you need. Doing a 5x5 3 times a week is not optimal and requires way more rest when going heavy. I take up to 3 or 4 restdays and it's much better to handle instead of training your ass off on monday and doing it again on wednesday

[@dannypolska]

I would have one question only. How can I deal withe f...king ego lifting?

[@jimg6970]

Define ego lifting. Trying to improve and lift as much as possible is not ego lifting

[@rinkuhero]

basically always try to get as strong as possible, but never tell anyone else how much you can lift, even if they ask. if you don't tell anyone your numbers, then ego won't come into play. the numbers don't matter to anyone but you, so they don't have to know. but they should matter to you privately.

[@pretty_flaco]

whats your definition of ego lifting?

[@rinkuhero]

@@pretty_flaco ego lifting is when you lift more than you can actually lift and your form suffers. if your form is still good, increasing weight is great. but it's a lot easier to lift high weights if you sacrifice form, at that point it'd be ego lifting, only if form is sacrificed.

[@rinkuhero]

@@pretty_flaco classic example of this is cheat curls. i can curl, with strict form, 40 pound dumbbells. but if i cheat and use leg drive and momentum, i can "curl" 85 pound dumbbells, in the sense of getting them up and down. and doing the latter may actually have some benefit (higher weight eccentrics), but it'd be lying to say i can curl 85 lb dumbbells when i can only curl 40 pound ones.

[@DeeTeaDee]

5x5 is a three day a week routine tho. So why does everyone keep saying they do 4 and 5 days? I could see them being bad yeah. Whats the best routine to lose fat then somebody please? I lost like 30kgs 4 years ago doing the 5x5 routine and watching my calories + high protein. Now its bad is it? I do say i dont fancy doing all those squats 3 times a week like. My first thought when i think of this routine is SQUATS. Im 49 now and I worry im too old to do 75 heavy squats each week

[@clarity2115]

Yeah, these juice heads butcher effective programs and can only talk about "effective training" based off their steroidcycles. 5x5 is the best beginner & returning lifter program for strength & muscle gain. You can reduce to 3x5, or just squat once a week.

[@joshuaspector8182]

Hell yeah! My winter bulk started in 2014 😂

[@charlesfountain3946]

First you say in one video its the cat's meow then you change your tune in a 180 degree turnaround... Bottom line is everybody cant be right and wrong at same time... Sounds like its time for some middle ground... After 40 plus yrs of slapping them 2 or 3 tons of iron around 2 - 3 times a week one recipe doesn't work for every body... Experiment with new moves but try to keep progressing is only way to achieve any kind of sensible safe strategy... Eat, sleep, pump: eat sleep, pump... Now you get it... We need science to help where logic may fail but moves that have worked for hundreds of years on thousands of men who have the desire to stick with the program tends to produce the long term goals we all can enjoy... Just another passerby putting his two cents on the table for consideration... Thanks again for all you post to help support the sport...

[@BLINC606]

Step loading is the best.

[@thomasbowers9168]

I was stuck in 5x5 training for 6 months. Had to take a month to recover haha

[@jay312productions3]

I think you only run these for 6 months and deload 10 percent if you fail your second to last rep

[@futuregenesis97]

I swear these guys are amateurs, Mobility and stability? Wtf are you guys talking about? He has pain in his joints because he is lifting heavy every week, when doing strength training or lifting heavy you should only do it once every other week. You should not be lifting heavy the second week at all, your body needs rest from heavy weights.

[@MindPumpShow]

😂

[@carlosmorejon1034]

When a routine creates a lot of pain and injuries in some people, the problem is THAT people. Check your form, guys.

[@beyenpe]

this is not always true, it might be your form or the workout is pushing too much stress on you so what you said is only one side of it

[@martinwawrzynczak5449]

A lot of BS served up here by jacked dudes that a lot of people would trust. Not one mentioned the most important part of how to cycle intensity and volume and instead served up unsupported crap about priming and mobility.

[@Adrian-yi8fl]

Avoid 5x5 training injuries by not doing 5x5 training.

[@loopba]

5x5 made junk larger and more intense

[@100ssgoku]

Add 1/2 lb not 25 lb or 50 lb 🤦🏾‍♂️🙅🏾‍♂️

[@PrayedForYou]

Since I started supplementing with collagen powder Ive noticed a lot less achyness in my joints.