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.
The full Madcow 5x5 program: weekly ramping structure, exact starting weights, a week-by-week example with real numbers, and when to switch from beginner 5x5.
What Madcow 5x5 is, a full example week with real numbers, how it differs from classic 5x5, and the stall signal that means it's time to switch.
How Smolov Jr works: four squat days a week at 70–85% of your max for three weeks, how much weight to add, a full example in kg and lb, and who should (and shouldn't) run it.
The 5x5 workout as powerlifting training: what it covers, what it misses, how to estimate a meet total from your fives, and which program to run next.
5x5 workouts for beginners: the two workouts, starting weights in kg and lb, the progression rule, and your first two weeks written out session by session.
What to expect from 5x5 training month by month. Real strength benchmarks, body changes, and honest timelines for beginners.