December 1, 2024

My 5x5 adventure

I love the 5x5 workout. I followed it for over 10 years and saw consistent improvements along the way. The 5x5 workout plan is often hailed as a gold standard for building strength. With its simple structure of performing five sets of five reps across compound lifts like squats, bench presses, barbell rows, overhead presses, and deadlifts, it promises gains in strength and muscle for beginners and intermediate lifters alike.

One of the best parts? It simplifies your equipment needs—you only need a few basics:

  • 300 lbs Olympic weight set
  • flat bench
  • power cage (or CrossFit cage)

You can buy more things, but this is all you need to do every exercise. However, while the program is effective, it isn’t a fix-all solution. Here’s where I think the routine falls short:

Complexity

Most people underestimate the complexity of compound movements. Exercises like squats or deadlifts may seem straightforward, but improper form can lead to injuries, particularly in your joints or back. Even experienced lifters can develop bad habits, so it’s essential to research and master the correct techniques. Joint or back pain is often a sign that something is off—address it early.

Does Not Address Mobility

The 5x5 program emphasizes strength but overlooks mobility. For instance, if you have shoulder pain, you might push through it thinking you’re achieving balance. In reality, neglecting certain muscle groups or movement patterns can worsen the problem. Mobility drills and stretching routines are critical to complement your training.

Neglected Muscle Groups

While 5x5 does a fantastic job of working almost all major muscle groups—from grip strength to calves—some areas are neglected, such as:

  • Hip flexors: These are vital for lifting your legs and maintaining balance.
  • Lower abdominals and stabilizers: Often overlooked, these muscles support core strength and posture.
  • Some areas of the back: The lats and traps are often overlooked and can lead to shoulder pain.

For example, I noticed trouble lifting one leg to put on pants after doing the workout for a while. The issue? My hamstrings (back of the leg) were getting stronger, but my hip flexors (front of the leg) were lagging behind.

You Won’t Get Big

The 5x5 program is excellent for building dense, strong muscle, but it’s not ideal for those looking to “bulk up” or maximize muscle size. For that, you’d need to incorporate hypertrophy training (higher reps, lighter weights) alongside your strength routine. This is particularly important for athletes or those aiming for a more balanced physique.

Not a Cardio Solution

If you need cardiovascular endurance, the 5x5 won’t cut it. While it may help with posture and stamina, it won’t prepare you for high-intensity sports or endurance events. Supplementing with cardio workouts is essential for balanced fitness.

It Can Get Boring

The simplicity of 5x5 is both a strength and a drawback. Alternating between the same workouts with incremental weight increases can feel monotonous, especially if you work out alone. This lack of variety can make it hard to stay motivated, particularly if you hit a plateau.

My Adjustments to the 5x5 Routine

Over the years, I’ve made several changes to address these limitations:

  • Added pull-ups to target back muscles.
  • Included leg lifts with resistance bands to strengthen hip flexors.
  • Added dips to work the chest and triceps.
  • Incorporated sit-ups or lying leg raises for core development.
  • Pullup hangs to loosen shoulders.
  • Skipped traditional workouts occasionally and performed one exercise every hour throughout the day (e.g., deadlift, pullups, squats). It’s okay to reduce weight for these in fact the higher the number the better.

Final Thoughts

The 5x5 workout is a fantastic tool it does check a lot of boxes, but it’s not a one-size-fits-all solution. By recognizing its limitations and tailoring it to your unique needs, you can create a program that aligns with your goals and lifestyle.

Remember, the best workout is the one that keeps you consistent, injury-free, and progressing—both inside and outside the gym.

What do you think? Have you hit roadblocks with 5x5, or do you swear by it? Share your experiences in the comments below!

Leave a Reply

Have a question? Just contact me.

Be in Touch

Login
Copyright © Cave Life Sytle
Proudly designed with Oxygen, the world's best visual website design software
envelope linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram