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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.
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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.
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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.