Training does not have to be as complicated as they might look in the magazines and might even be inappropriate depending on what level you are at. Standard training programs that have been tried and tested over the years are hard to beat. The 5x5 program is one that has been tested and proven successful

First off Ladies the 5 x 5 is not just for the guys you can use it too. The 5 x 5 goes back to the days of pre steroid monsters of bodybuilding when people trained for functional strength and a more trim, strong and athletic appearance.

The benefits of 5x5 training vary, so the people that would benefit from 5x5 vary. A 5x5 program is a simple routine that is aimed for building functional strength. Thus a great and probably the best benefactor of 5x5 training would be a beginner.

Beginners start off weak and should be focused on increasing their strength first of all, something that 5x5 does best. Add in the fact that the routine is simple and it makes it all the more attractive to a beginner.

What you do is pick a weight that you can do 8-10 reps with. You will use that weight for all 5 of your sets. The goal is to do 25 reps for the 5 sets. If you can then do 6 reps let's say on your last set increase the weight on your next workout. Resist the urge on your first couple of sets to do more than the 5 reps it's at the backend your last two or three sets that you want to make sure you can get to the 5 rep goal.

Here's how I am currently using 5 x 5 for Chest Training.

1- Flat Barbell Bench Press- 5 x 5

2- Incline Barbell or Dumbbell Presses- 4 sets of 6-8 reps

3- Dips or Pushups- 3-4 sets of 8-12 reps

As you can see I only use 5 x 5 for my first exercise.

The 5 x 5 can be adapted to any body part. I will normally use the 5 x 5 for five or six weeks then go back to a 6-9 rep range.

If you want to kick up your strength and muscle gains give the 5 x 5 program a try you will not be disappointed.

As with any exercise program your diet and getting sufficient rest are as important as your training.