What is the 5X5X5 training method? It means completing 5 exercises within 25 minutes, practicing 5 sets of each action, 5 times in each set. (To prevent injury, novices should not follow blindly.)
Here are some great exercises: Squat, bench press, deadlift, press, barbell row
This set of exercises is a set (round) once you complete all the movements. That is to say, you complete a set of squats, followed by a set of bench presses, a set of deadlifts, a set of presses, and a set of rowing to complete the first set. (wheel). After completing this first round, start the second round of practice.
The goal of the exercise is to complete five rounds, which means completing each movement 25 times. If you can complete it in another 25 minutes, you will be completing it at a very rapid pace and your work ability will undoubtedly be challenged.
The amount of weight you use is up to you and will vary with your goals and exercise level, but I recommend practicing at 65-70% of your max for each movement.
Why do you need to practice this?
There are several benefits to doing this type of exercise. One is, it's fast, and you get a lot of high-quality practice done -Give those busy people an opportunity to maximize the effect of gym workouts in a limited time.
In practice, this exercise will last a little longer than 25 minutes because you still have to warm up and need to stretch and do a few warm-up sets. So it depends on your situation whether you need an extra 10-20 minutes.
This means that once you start practicing, it is best to finish it within 25 minutes, especially if you don’t have too much time. The time limit allows you to focus on this "game".
This exercise is also effective if you want to maintain or slightly improve your strength level while improving other abilities. Practicing just once or twice a week can keep you in sync with your main event (without affecting the main event and improving it to a certain extent), whether you focus on bodyweight training, fitness or sports technology.
Later, when you refocus on strength, you won't lose your sense of weight, and you may even find that you are stronger than before.
This type of exercise is also used in small groups or groups because several people can exercise at the same time. You can have 5 people practice different movements at the same time, and switch with the previous person after practice.
You can also have more than five people exercising, as long as rest areas and exercise areas are set up. This way you can easily complete a workout for 20 athletes in 30 minutes, as long as there are 4 zones.
If you are using this system to train a large group of people, be sure to keep the members of the group at similar strength levels so that adjustments to the barbell weight are as minimal as possible.
Change parameters
Another benefit of this exercise, in my opinion, is the large number of valid parameters that can be used. First, we can look at load. The best options generally include these:
Weight 65-70% 75-80% 85-90%Number of sets*reps 5*5 5*3 5*1
Note: If you are not used to this intensity, try reducing the weight by 5% until you can adapt.
You can see that these are very similar to prilepin's tables.
Prilepin form
Percentage Number of reps/sets Best Total times 55-65 3-6 24 18-30 70-80 3-6 18 12-24 80-90 2-4 15 10-20 90+ 1-2 4 10
(Annotation: The table above is the best result obtained by scientists studying powerlifters)
Another parameter that can be changed is the change in load. The original version of this exercise had no weight variations and used the same weight for each set. But you can use incremental sets (adding some weight to each set, such as Bill Starr's favorite athlete training set that requires as much weight as possible).Maybe quickly complete 5*5 ascending sets of squats, bench presses and power cleans) or drop sets (lowering the weight a little each set).
The advantage of using incremental sets is that all exercises only take 25 minutes or less to complete, because the warm-up set is already included in the exercise, and you only have one set of real heavy weight exercises. This is also its main weakness, you only complete one set of real exercises instead of 5, so the total amount of effective exercises is reduced a lot.
The original plan includes 5 barbell moves for a full-body workout, but you can do whatever you like. There are quite a few actions you can follow here.
Upper body Lower body Push Pull Explosive power Bench Press Squat Bench Press Barbell Row High catch Pull-ups Front Squat Incline bench press Pull-ups High flip Recommendation Leg press Dumbbell Press Cable rowing Clean and jerk Parallel Bar Dips One-leg squat Parallel Bar Dips EZBar Curl Supported SquatsCurls GHR Supine Triceps Stretch Dumbbell curl Pull-up
The original plan had a 25-minute timeline. If it takes thirty seconds to complete a set, then one round can be completed in 2 minutes and 30 seconds. Five rounds can be completed in 12 minutes and 30 seconds, leaving 12 minutes and 30 seconds to rest.
While it may seem like there’s plenty of time to sit back and relax in your office chair, don’t get me wrong—in reality you’ll feel like a dog at the gym.
Of course, you can reduce the time of exercise to test your athletic ability or you can increase the time; if you only focus on strength growth, you can not use an alarm clock.
To save time, adjust the weight of all the barbells at the beginning, so that you only have to complete one and jump directly to the other barbell (as soon as you are ready to continue). Yes, this means you'll need to have a lot of the gym equipment to yourself, but if you're in a group, this won't be a problem. Everyone can take turns using the equipment.
Path to upgrade
There are many ways to gradually improve this practice. I like to do 5*5 70% of the weight one week, 5*3 80% the second week, and 5*1 90% the third week. Then go back to 5x5 the next week but increase the weight by 5-10 pounds.
This method is very useful for athletes. In many sports, what athletes need is not how many amazing results they can complete once, but how many amazing results they can complete in a set. This approach develops this ability - when you can perform 90% of the weight exercises at high speed repeatedly, you are learning to reach your maximum strength potential.
Many of the exercises require no explanation (hopefully). If you are injured or don’t have an alternative that works for you. (Annotation: The meaning here is that if you have no alternative movements or are not injured, just use the above movements)
For example: barbell row. There are two types of rowing I use regularly. One is 45° barbell row without the barbell touching the ground. This is obviously easier to do and less stressful on the lower back. Therefore, some people can also play a little heavier.
The second is a 90° row, where the barbell touches the ground each time, making this row look like a bench press facing the ground.
This is harder and hits the upper and mid-back harder, putting more stress on the lower back. This type of rowing is more effective but equally more likely to cause
Injury, so choose your weight carefully because you have other movements in the set that also need to stimulate the lower back.
Okay, it’s your turn!