This method works extremely well for me and other well seasoned strength trainers and athletes. But I’ve also found that the high intensity can be too difficult for many intermediate strength trainees and athletes. It is for this reason I decided to create a method that bridges the gap between the 5 x 5 program for beginners and the high intensity required in my Grow Stronger Method.I’m pleased to introduce this book, Advanced 5 x 5, as a means for maximizing the basic 5 x 5 training system and leading you through an intermediate phase where you can grow in size and strength while averting any plateaus. This culminates in an advanced strength and muscle building program similar in many ways to the Grow Stronger Method. You will also find a routine that is modifiable for athletes of different sports as well as a routine designed specifically for increasing muscular size.Growing stronger is a life long journey, and in your hands you have one of many different roads in this journey. It just happens to be the road that I have followed and I’m still following to this day. I am pleased to share this with you and hope that the information herein will serve as inspiration and insight as you move towards the strongest version of yourself.
Advanced 5x58The History of 5x5No one is really sure who “invented” the 5x5 program. Although it is possible that the weightlifters and strongmen of the early 20thcentury used it, because these guys experimented with just about everything.In 1960 Reg Park, champion bodybuilder, writer, and mentor to a young Arnold Schwarzenegger, published Strength and Bulk Training for Weightlifters and Bodybuilders. In this book, he laid out a method for building strength and size with five sets of five reps using heavy weights and compound exercises. His version of the program was simple: after a few warm up sets, pick a weight you can do five reps with. Once you can lift the weight for 5x5, you are ready to move up.Clearly, he was onto something; Not only did Reg have a world-class physique (he played Hercules in movies), he was one of the first people ever to bench-press over 500 lbs.
Advanced 5x59The 5x5 program has been a mainstay for anyone looking for size and strength ever since. Coach Bill Starr was the first person to popularize the 5x5 method in the athletic and strength-training world. In his book The Strongest Shall Survive: Strength Training for Football, Starr prescribed five sets of five reps with big, compound lifts to help football players get huge and powerful. Starr realized that the 5x5 approach was a great for both size and strength, particularly for athletes new to weight training.Because the sets were kept to 5 reps, the weight could be heavy enough to train the nervous system to be more efficient and powerful, and the total volume (sets and reps) was high enough to create a hypertrophy response and help athletes to pack on a lot of muscle in a short amount of time.