5 sets of 5 reps to Build Muscle and Strength Simultaneously – Behind the Block
The 5x5: 5 sets of 5 reps
The 5x5 is focused on the big three movements: Squat, Bench, and Deadlift with the program divided into a heavy, moderate, and light versions.
This month’s Allegiate TEAM program is the famous 5x5, a program invented by strength & conditioning legend and pioneer Bill Starr.
Bill Starr landed on the set and rep scheme because he thought it the perfect balance of volume and intensity that would develop muscular size and strength at the same time.
For some historical context, Starr designed this program at a time when most of his athletes and lifters worked full-time, manual labor jobs outside of training. They’d do hard labor in mills, mines, and factories. And then after work, they had to go lift.
Starr had to be strategic with program design to get the most results for his athletes. And by trial and error, he realized that what we adapt to is the most important. And that’s it’s not about how much one can do. It’s about how much one can sustainably handle.
His methods became something of a legend and ushered in a whole new world of Strength and Conditioning that took deep roots in all aspects of the physical culture.
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what makes the 5x5 unique?
The 5x5 split is three separate days focused on the big three: Squat, Bench, Deadlift. And the program is broken up into a heavy, moderate, and light version.
This important because it was one of the first great attempts to look at pattern development from a movement perspective and performance perspective. On one hand, you need a certain level of exposure to master the movement. On the other hand, you need a certain amount of intensity to perform optimally in the movement.
But if you push one exercise every day at maximal intensity, you will break (which we imagine was a product of learning this the hard way).
Here’s how the program works
The 5x5 program has 3 days that start with a heavy version of Squat, Bench, or Deadlift.
This is followed by a moderate version of Squat, Bench, or Deadlift, followed again by a Light Version of Squat, Bench or Deadlift.
You push the weight as heavy as you can on each for 5 sets of 5 reps but the weight is de-loaded based on the range of motion, vector, distance from centre of gravity, joints involved, and balance required.
Day 1 Day 2 Day 3
Heavy Squat (Back Squat) Bench (Bench) Deadlift (Deadlift)
Moderate Bench (Incline Bench) Deadlift (Good Morning) Squat (Front Squat)
Light Deadlift (RDL) Squat (Overhead Squat) Bench (Overhead Press)
Starr knew that a training program could be transformative for the mind, body and spirit
He routinely discussed biorhythms and very alternative methods of training and recovery. He was willing to take risks, willing to push the boundaries. He was a pioneer.
Head Coach Tim Caron’s good friend and mentor, Augie Morelli, was one of Starr’s athletes at Johns Hopkins. Augie went on to compete in weight lifting at a national level under Starr and he told me a tremendous story about the legend.
Starr believed in a natIve american concept called SiSu
According to Starr, in Native American folklore, when people face their fears or extreme adversity there is SiSu: do you stand your ground or do you run?
The word SiSu is not an acronym but actually a Finnish word.
According to the Finnish/American dictionary, SiSu translates to the following: SiSu see-soo (n.): 1. An inherent magical quality of unyielding determination, courage, stamina, endurance, and perseverance held in reserve for times of adversity. 2.(n.) Tenacity of purpose. (sisusystems.com)
Starr believed you have to make decisions and constantly define yourself.
The best thing about a great training program is you get to create this for yourself and find out what you are on any given day.
And as a constant reminder, Augie actually has a white buffalo head hanging in his office.
*Want Elite programming? Someone to make your workouts for you? Check out Allegiate Digital Programming here.