How alcohol affects your strength and recovery
An honest, evidence-based look at what alcohol does to muscle growth, sleep quality, and training performance. Practical guidelines for lifters who drink.
Progression & Plateaus
32 articles about progression
How to set up a 5x5 training log
A practical guide to tracking your 5x5 workouts. What to log, which method to use, how to review your data, and why lifters who track progress faster.
How to maintain strength while traveling
Practical guide to keeping your 5x5 gains while on the road. Hotel workouts, bodyweight alternatives, gym-finding tips, and how to return without setbacks.
How to combine cardio with 5x5 training
Can you do cardio on a 5x5 program without killing your gains? A practical guide to types, timing, and volume of cardio alongside strength training.
Morning vs evening workouts: does timing matter?
Should you train in the morning or evening? An evidence-based look at how workout timing affects strength, performance, and consistency on 5x5.
How to estimate your one rep max
Learn to calculate your estimated 1RM from your 5x5 weights. Includes formulas, a reference table, and why you probably shouldn't test it as a beginner.
Should you train to failure on 5x5?
An evidence-based look at training to failure during 5x5. When failure helps, when it hurts, and how to handle it safely on every lift.
AMRAP sets: when and how to use them
What AMRAP sets are, how to do them safely, and when they make sense in a 5x5 program. A practical guide to as many reps as possible training.
Linear vs periodized training: when to switch
The difference between linear and periodized training. When to move on from adding weight every session and which periodization model fits you.
Microloading: how to keep progressing
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.
How stress affects your training and recovery
Life stress and training stress fill the same bucket. Learn how cortisol impacts your gains, when to push through, and when to back off.
Active recovery: what to do on rest days
How to make the most of rest days on 5x5. Active recovery options that boost recovery without undermining your training progress.
Ankle and hip mobility for deeper squats
Practical mobility drills to improve squat depth. Fix ankle dorsiflexion and hip flexion limitations with a daily routine that takes 5-10 minutes.
10 common mistakes beginners make on 5x5
Avoid the most common 5x5 beginner mistakes: starting too heavy, skipping workouts, not eating enough, and 7 more. Simple fixes for each one.
How long should a 5x5 workout take?
Find out how long a typical 5x5 workout takes, why sessions get longer over time, and how to keep your training efficient without rushing.
Barbell vs dumbbells: why barbells build more strength
Barbells let you load heavier, progress in smaller increments, and build maximal strength faster. Why 5x5 uses barbells and when dumbbells matter.
Stretching for strength: when and how to stretch
Should you stretch before lifting? After? Not at all? Evidence-based guide to stretching for strength trainees, with specific drills for each problem area.
Your first day of barbell training: what to expect
A complete walkthrough of your first barbell workout. What to bring, what to wear, how to warm up, and exactly what happens from the moment you walk in.
Gym etiquette: unwritten rules every beginner should know
The unwritten rules of the gym that nobody teaches you. Re-rack weights, wipe equipment, share space, and avoid common mistakes that annoy other lifters.
DOMS explained: should you train when sore?
What causes muscle soreness after training, why beginners get it worse, and whether you should train through it. Evidence-based answers.
Overtraining: signs, symptoms, and what to do
How to tell if you're overtraining or just under-recovering. The real signs, what causes them, and practical fixes to get back on track.
5x5 for complete beginners: start here
Everything you need to start 5x5 strength training. The two workouts, all five exercises, how progression works, and what to expect your first month.
How to pick your starting weights for 5x5
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.
When and how to deload on 5x5
The complete guide to deloading. When to reduce weight, how much to drop, and why strategic deloads actually speed up your progress.
Progressive overload: the key to getting stronger
What progressive overload means, why it works, and exactly how to apply it in your 5x5 training. The one principle that determines if you make gains.
Sleep and recovery: the key to strength gains
Your muscles grow while you sleep, not in the gym. How sleep affects strength, optimal sleep strategies, and what to do when rest is limited.
Why tracking your lifts matters (and how to do it)
Learn why logging workouts transforms your progress. What to track, how to analyze data, and what separates lifters who progress from those who don't.
5 ways to break through a strength plateau
Stuck at the same weight for weeks? Learn proven strategies to break through plateaus on squat, bench, and deadlift. No gimmicks, just what works.
Realistic 5x5 results: week by week timeline
What to expect from 5x5 training month by month. Real strength benchmarks, body changes, and honest timelines for beginners.
How much weight should you add each workout?
Learn optimal weight progression for 5x5. When to add 5 lbs vs 2.5 lbs, how to handle different lifts, and what to do when jumps fail.
What to do when you fail reps on 5x5
Failed a set? Here's exactly what to do next. Understand when to retry, when to deload, and how to keep progressing after missed reps.
Optimal rest time between sets for strength
How long should you rest between sets on 5x5? Learn the science behind rest periods, when to rest longer, and how rest affects your gains.