Lift5x5 training blog
Erik writes the training content on Lift5x5 — the guides and articles covering 5x5 programming, the five core barbell lifts, progression, plateaus, and the eating and recovery habits that make linear progression work.
He has spent over a decade under the bar, most of it on 5x5-style linear progression programs: starting with the empty bar, adding weight every session, failing, deloading, and grinding back up. The advice on this site comes from that experience plus the published research — every health and training claim links to its source, and articles are reviewed and updated as the evidence evolves.
The editorial line is the same as the app's: the simplest program that works, explained without hype. No miracle protocols, no 12-week transformations, no supplements you don't need.
Questions or corrections? Reach the team through the feedback box in the Lift5x5 app — corrections get priority.
What to expect from 5x5 training month by month. Real strength benchmarks, body changes, and honest timelines for beginners.
How StrongLifts 5x5 compares to GZCLP. Exercise selection, progression schemes, stall handling, and which program suits different beginners better.
The optimal 3-day schedule for 5x5: Mon/Wed/Fri, Tue/Thu/Sat, or flexible splits. Plus how to handle missed sessions without losing progress.
Yes, 5x5 builds muscle. Here's the science behind why, where you'll gain the most, and how to maximize hypertrophy on a strength program.
The strategy behind adding less than 2.5kg per session. When to microload, which lifts need it, and how to program fractional progression for continued gains.
Choose the right starting weights for squat, bench, press, row, and deadlift. Why starting too heavy is the biggest beginner mistake and how to avoid it.