Where did the 5 x 5 program originate from?

Well, it's been around for DECADES. To my knowledge, Reg Park started the 5 x 5 program. As 1 of the strongest bodybuilders ever, and, a man who could bench 500 lbs, I actually NEVER recall reading about 5 x 5 in my teen years.

And I read EVERY bodybuilding magazine and a TON of bodybuilding books. I WISH I came across this program in my high school years. I was too busy doing pump up bull shyt.

Although I DO recall a kid I used to lift with who was 2 years older than me. I was a sophomore and he was a senior. At the end of the school year I saw him in the gym. I spotted him and he benched 315 and then 335. Maybe it was 325. He launched it up like nothing and I couldn't believe it! He weighed 165 or so.

He told me, I'm on a new program. 5 sets of 5 reps on my barbell lifts. He benched 315+ and then he was walking back and forth saying, That's a NEW record for me. A NEW record!

Who knows who shared with him the 5 x 5 but nobody ever told me about it. If only.....

Here are the Origins of 5 x 5.

Please watch and learn. Especially if you're a "Younger Coach".

Learn where all of these methods started and why they were so powerful.

In this video I also break down how Reg Park used 5 x 5 along with Bill Starr, which have some slight differences.

Bill Starr wrote his book, The Strongest Shall Survive which was written in 1976, 1 year after I was born.

Bill Starr organized his 5 x 5 slightly differently, I assume it was because he was training groups of athletes and needed to free up space.

Whereas Reg Park was writing for bodybuilders, not athletic teams. Bill Starr was also one of the earliest college strength coaches whereas there was NO strength & conditioning coaches in the 50s and 60s so Reg Park was simply writing for the times.

Below is my QnA on 5 x 5 after I posted something on Twitter & Instagram, the all or nothing crowd got extremely hyped up over this statement.

I believe the best way to learn is to get under the bar yourself along with putting in the coaching hours.

Do you know what 5 x 5 feels like?

Have you tested it for months on yourself? On others? How many others?

I've trained athletes since 1995. 2002 began full time. That is thousands upon thousands of athletes where I've tested and seen what works, what works better, what works sometimes, etc.

People commented on my instagram/ twitter post that they would rather do 1 x 20 instead of 5 x 5. Why pick sides? Must social media always be some polarizing standpoint or some argument?

If it's ALL or Nothing, then going all in on 1 x 20 is not what I do. This is a comment I disagree with and I don't disagree with much. Rather, I believe there is a place and time for everything and I do use 20 rep squats, sometimes. Key word being, sometimes. Try doing 20 rep squats for more than 4 weeks in a row and you will be destroyed, even if it's light weights.

But, to exclusively use one method is never a good idea. Although much of my basic barbell lifts hover in the 5 x 5 range. You see, Bill Starr learned through experience that great gains often come from 4 - 6 sets of 4 - 6 reps. So, to simplify, he went with 5 x 5.

Jim Wendler has 531.  I would say 531 is derivative of 5 x 5 and simply gives the athlete more options for progress. The body gets used to 5 reps all the time. I like how Jim increases each weight and also offers a rep max with subax weights. Listen to Jim's interviews HERE.

Below are sample 5 x 5 training sessions:

Sample Upper Body Day

Warm Up First (See The Underground Strength Cert for our Warm Ups)

1A) Pause Bench

• Week 1: 2 x 5 warm up, 3 x 5 working sets (Hold Same Weight for 3 x 5).
• On Week 2 you add weight on 3rd and 4th set. 5th set is same weight as 4th set.
• On Week 3 you add weight on every set if possible.

1B) Bodyweight Pull x SubMax (Rope Climbs, Pull Ups, Recline Row)

2A) Incline DB Bench 2 x 10

2B) DB Shrugs 2 x 10

2C) Double KB Row 2 x 10

3A) Sleds 3 x 100 ft

3B) ANY Curls 3 x 8 - 12

3C) ANY Triceps 3 x 10-15

Sample Lower Body Day

Warm Up First (See The Underground Strength Cert for our Warm Ups)

1A) Squat

• Week 1: 2 x 5 warm up, 3 x 5 working sets (Hold Same Weight for 3 x 5).
• On Week 2 you add weight on 3rd and 4th set. 5th set is same weight as 4th set.
• On Week 3 you add weight on every set if possible.

1B) Hurdle Jumps x 4 reps each set (forwards & lateral jumps)

2A) Reverse Lunges (Various Loading Positions) 3 x 8 / 8

2B) 1 Arm KB Clean 3 x 5 / 5

3A) Sleds 3 x 150 ft

3B) Various Farmer Walks 3 x 150 ft

3C) Back Extensions 3 x 10-15

We vary the carry all the time. Sometimes, the athletes get CRAZY!

You can't go wrong with a good ol' 5 x 5.

My preference, as the athlete becomes more experienced in training, is to move closer to a 531 set up.

Using the Main Barbell Lift as a Supplemental Lift for More Gains

If I feel the athlete needs more work with that main lift, we will also use this barbell lift for reps. For example, if I see they need more technique work AND more size, then we will drop the weight approx. 33% and perform 2 x 10-15 reps in the bench.

The Squat might get 1 set of 10 reps.

Other times, if the 4th set was a grinder, we drop weight on the 5th set for 33% and focus more on speed. The athlete will still do 5 reps, but focus on speed and technique. I try to avoid athletes having to grind out the reps.

Again, it all depends on the time of year. If it's in season, our volume is low and we are NOT performing rep work on a main barbell lift.

Get your learn on and drop a comment below with your experiences.

Live The Code 365,

Z

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