The 5×5 is a classic program that yields great results. Did you know the Arnold Schwarzener started training with this kind of program and that he was a powerlifter before becoming one of the greatest bodybuilder of all time?
If you want to make huge strength gain while packing dense, hard, long lasting muscle I really recommend this program. I’ve been using it since September 2011 and I made important gains following it.
It’s called 5×5 because the workout including a few compound exercises done with 5 sets of 5 reps. (low volume/high intensity).
This program has been around for a very long time (maybe the beginning of the 20th century), but the first one to publish it was ill Starr in his book The Strongest Shall Survive: Strength Training for Football. There’s a few other variations of this program, notably from Mark Rippetoe and Glenn Pendlay. You get programs for beginner, intermediate and advanced trainees.
Personally, I’ve been following SL5x5 for almost a year now. I gained 20 pounds in 3 months with SL5x5. You can download a free copy of the SL5x5 program here.
If you are a beginner or (think you’re) an intermediate, I strongly suggest you try this program. Thousands of people have used it and got great results (30-40 lbs gains in 4-6 month for begginers!).
It’s the best way to build a strong base: develop strong dense muscles while learning the best exercises that will help you gain size, strength and lose fat. Than you can move to an intermediate program like madcow or modifiy it to get more size or burn more fat.