Is 5x5 Good for Building Size and Strength?

5x5 training is one of the most popular programs in lifting history. It's simple: five sets of five reps, usually on compound barbell lifts. But does it actually work for building size and strength? And is it still relevant today? Let’s break it down.

What Is 5x5 Training?

The classic 5x5 format means performing 5 sets of 5 reps using relatively heavy weight — typically around 75–85% of your one-rep max. It's used for lifts like:

• Squats
• Bench press
• Deadlifts
• Overhead press
• Barbell rows

It’s often run with linear progression — adding a small amount of weight each session until you stall, then resetting.

Who Is 5x5 Best For?

5x5 is ideal for:

• Beginners building a strength base
• Intermediates returning after time off
• Anyone focused on progressive overload and compound lifts

It’s a great way to learn how to train with focus, track your lifts, and see early progress.

Does It Build Muscle?

Yes — but there are caveats. 5x5 builds muscle primarily by increasing mechanical tension through progressive overload. This is one of the main drivers of hypertrophy.

However, it tends to underdose volume compared to higher-rep hypertrophy programs. According to a 2020 study in Sports Medicine, sets of 6–20 reps taken close to failure are similarly effective for hypertrophy, assuming volume is matched.

If you're doing only 3–5 exercises per workout, and all of them are 5x5, your total weekly volume might be low for muscle growth — especially for advanced lifters.

What About Strength?

For strength, 5x5 is highly effective. It trains you in a range that’s heavy enough to build neural efficiency while still getting sufficient reps for practice.

Most lifters see consistent strength gains on their squat, bench, and deadlift with well-run 5x5 blocks — especially early on.

Common Pitfalls

• Too much fatigue: Five heavy sets on multiple compounds can drain recovery quickly
• No exercise variation: It’s not ideal to only squat, bench, and deadlift forever
• No accessory work: 5x5 lacks isolation volume for lagging areas like arms, rear delts, or calves

Our post on accessory exercises for powerlifting explains how to complement a 5x5 base.

How to Modify 5x5 for More Gains

• Use 5x5 for your main lift, then add 3–4 accessory movements in the 8–15 rep range
• Switch to 4x5 or 3x5 on some days to manage fatigue
• Rotate assistance lifts weekly to avoid joint strain and increase hypertrophy

FAQs

Is 5x5 better for strength or size?

It’s better for strength. You’ll gain some size, but hypertrophy-focused plans typically use more volume and variety.

How long should I run a 5x5 program?

Many lifters get 8–16 weeks of solid progress. Once you stall or progress slows, it’s time to change stimulus or increase complexity.

Can I run 5x5 and still build muscle?

Yes, especially if you add accessories and eat in a calorie surplus. It’s not optimal for bodybuilding, but it’s not ineffective.

Want more powerbuilding strategies and real-world lifting insights? Browse the full Iron Alliances strength training hub.