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.
#programming
32 articles tagged with #programming
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.
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.
Can you do 5x5 twice a week and still progress?
Find out if training 5x5 only twice a week works. The math on progression, how to schedule it, and when fewer sessions actually make more sense.
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.
How to train around an injury without losing progress
Injured but don't want to lose your gains? Here's how to keep training safely, what to modify, and how to return to full strength.
5x5 vs GZCLP: beginner program comparison
How StrongLifts 5x5 compares to GZCLP. Exercise selection, progression schemes, stall handling, and which program suits different beginners better.
Best intermediate programs after 5x5
Done with linear progression? Compare Madcow, Texas Method, 5/3/1, GZCL, nSuns, and more. How to choose the right intermediate program for your goals.
5x5 vs 5/3/1: which program is right for you?
An honest comparison of StrongLifts 5x5 and Wendler's 5/3/1. Who each program is for, how they differ, and when to switch.
When to stop 5x5 and switch programs
How to know when linear progression is done. Signs you've outgrown 5x5, what intermediate means, and which programs to transition to.
When and how to deload on 5x5 (the complete protocol)
Failed 3 times at the same weight? Here's the exact deload protocol: reduce by 10%, rebuild over 2 weeks, and come back stronger than before.
How to warm up for heavy lifts: the complete guide
Learn the optimal warmup protocol for squats, bench, deadlifts, and more. Specific sets, reps, and percentages to prepare for heavy work without fatigue.
5x5 vs PPL: honest comparison for strength and muscle
Side-by-side breakdown: 5x5 builds more strength in less time, PPL builds more muscle with more volume. Find which matches your goals and schedule.
Madcow 5x5: the intermediate program guide
Learn the Madcow 5x5 program for intermediate lifters. Complete setup, weekly progression, and when to switch from beginner 5x5.
Texas Method explained: weekly progression
Master the Texas Method intermediate program. Learn the volume/intensity structure, proper setup, and how it compares to Madcow 5x5.
5x5 workout schedule: Mon/Wed/Fri or 3 better options
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.
3-day vs 4-day split: which builds more strength?
Compare training 3 vs 4 days per week for strength and muscle. Learn which frequency works best for beginners, intermediates, and busy schedules.
5x5 strength training for women: complete guide
Everything women need to know about 5x5 training. Dispel myths, set realistic expectations, and build serious strength with this proven program.
5x5 after 40: strength training guide
How to run 5x5 successfully in your 40s, 50s, and beyond. Modified progression, recovery strategies, and realistic expectations for older lifters.
5x5 at home: minimal equipment guide
Build a complete home gym for 5x5 training. Essential equipment, budget options, space requirements, and setup tips for serious strength training.
Adding accessories to 5x5: what and when
Learn when and how to add accessory exercises to 5x5. Which accessories help progress, which hurt it, and how much is too much.
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.
How to break through a 5x5 plateau (5 proven fixes)
Stuck at the same weight for 3 workouts? These 5 strategies work for squat, bench press, overhead press, and deadlift plateaus on StrongLifts.
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.
Failed a rep on 5x5? Here's exactly what to do next
Step-by-step decision tree: retry the weight, deload 10%, or switch exercises. The complete protocol for missed reps on StrongLifts 5x5.
Rest between sets on 5x5: 90s vs 3min vs 5min
Exact rest times for every 5x5 lift: 90 seconds for warmups, 3 minutes standard, 5 minutes for heavy squats. Plus when to adjust as weights get heavier.