Meanwhile, bench press, overhead press, row, and deadlift will be performed 3 times each over the same period. With StrongLifts, squats will be performed 6 times over a two week period. The group that trained muscle groups multiple times per week experienced more rapid gains. One particular study compared the rate of muscle growth between those adopting a “split” routine and those training 3 times per week. This means training each muscle group several times per week – instead of once. Recent research indicates that an increase in training frequency may accelerate muscular hypertrophy to a greater extent ( 1). However, evidence is mounting that suggests that this is perhaps not the most efficient way to develop size. Typically, bodybuilders follow a “split” strength program which involves focussing on one muscle group per session – in other words, they train each muscle group once per week.
This may help to explain why so many strength programs focus on 5 x 5 and rarely incorporate sets exceeding 5 reps. Previously, the widely-held belief was that performing 1-5 reps would build muscular strength, 6-12 reps causes muscular hypertrophy and 12 reps or more would develop muscular endurance. But is it the ideal volume for driving muscle growth too? Many view the 5 x 5 as the optimal combination of load and intensity for building strength. 5 x 5 Considerationsīy searching through popular strength training programs online, it won’t take long to notice that a large percentage of them use 5 x 5. The underlying reason for this is that heavy deadlifts are highly taxing on the central nervous system and as a result, 1 set will suffice. The deadlift is the only exercise out of the 5 that fails to follow convention as only one set of deadlift is required, rather than five. Of course, this makes the StrongLift program highly appealing for novices and beginners.
The StrongLifts workout routine is simple and easy to implement there are only 5 exercises to complete per week – the squat, bench press, barbell row, overhead press, and deadlift.
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