The main rule of this program is that you should do a workout which involves 5 sets of 5 reps. This rule should be followed strictly if you want to achieve great results. Before you start the first week of your workout it is crucial to set a 5 rep max for each of the exercises. During the first week a lighter weight should be used in order to complete all the five sets. Bumping the Weight Up:
If you have managed to complete all your sets successfully after the first week you can bump your weight up 5-10 pounds for the next week. But once again the weight which you lift should be moderate. However if you still want to keep the same weight during the following week you can do so and then raise it higher. As you reach weeks 4-6 you will hopefully be setting new rep maxes and can notice the strength increase if you are in a caloric surplus. Peaking Phase
When the preparatory phase is finished (4-6 weeks) you can move to the peaking phase. For the first two weeks you need to reduce your sets and reps to more of a 3X3 set-up. This will give you the opportunity to train harder during each set and lift more weight. It is also possible to perform only squats twice per week rather than three times to give your muscles extra recovery since the large leg muscles take longer. It is especially necesary if you are lifting weight with a very high intensity. During this phase it is crucial to concentrate your efforts on increasing the weight. This is your peaking phase and you must push your self to new levels. At the last week of the cycle you can reduce your workout to one set of three for two to three workouts and maybe even try for single reps maxes at the very end. If you want to end the cycle after the initial 4-6 weeks of 5X5 it won't be too bad especialy in case of individuals who are training for sports. They are not able to handle all the high intensity levels involved in this program along with the other physical pursuits.
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