Calisthenics expert Daniel Vadnal of Fitnessfaqs has spent years testing different approaches to strength and hypertrophy. In August 2025, Vadnal revisited a classic weightlifting method — 5×5 — and explained its impact on modern training.
“Using the eight-to-15 rep range, I got weaker,” Vadnal expressed. “I don’t get the same mechanical tension; something is missing if you’re not [incorporating] low rep ranges.”
Changing workouts too often or too drastically could be counterproductive. Eliminating decision fatigue and focusing on linear progression makes it easier to measure progress.
Optimizing 5×5 for Size and Strength
- Do 5×5 (five sets of five reps) for one lift per workout
- Work at 80% of one-rep max (1RM) (1)
- 5×5 is great for once-weekly sessions
- 3×5 is more optimal for twice-weekly sessions
- Don’t only do 5×5
- Track workouts
- Rest fully between sets
5×5 Progression
5×5 strikes a balance between strength and hypertrophy. Low reps and heavy loads produce strength gains, while various rep zones can maximize muscle growth. (1)(2)(3)
Vadnal drew a line between five and six reps, as they edge toward strength or hypertrophy, respectively. The 5×5 program allows for heavy training without excessively overloading the body. “It’s sustainable,” Vadnal said.
I feared injuring myself with low reps, but I missed out on building a strength foundation.
—Daniel Vadnal
The mental boost of pushing hard through an entire set of five reps instead of leisurely coasting through sets of higher reps is a critical difference. 5×5 aims to achieve maximum stimulus quicker.
5×5 Mistakes & Drawbacks
Logging workouts can give you a psychological edge as you aim to or surpass previous goals. Rushing rest periods between sets limits progress. “I can’t tell you how important it is to do three, four, five minutes rest between sets,” Vadnal expressed. (4)
You can increase rep count by resting as little as 30 extra seconds. Attempt the next set when you’re fully recovered.
“The stronger you get, the smaller the returns you’ll yield from a linear 5×5 program. You may need more nuanced approaches, such as block or undulating periodization,” Vadnal suggested. Advanced lifters often require varied intensity and volume strategies to keep progressing.
For beginners, intermediates, and those primarily using moderate to heavy loads, pick one compound exercise you like and focus on 5×5 for at least three months.
More Training Content
- How to Build Muscle and Strength With Calisthenics Training
- How to (Safely) Train Legs if You Have a Back Injury
- Unique Single Dumbbell Workouts to Build Your Strength and Work Capacity
References
- Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
- Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015 Oct;29(10):2954-63. doi: 10.1519/JSC.0000000000000958. PMID: 25853914.
- Robinson ZP, Pelland JC, Remmert JF, Refalo MC, Jukic I, Steele J, Zourdos MC. Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Med. 2024 Sep;54(9):2209-2231. doi: 10.1007/s40279-024-02069-2. Epub 2024 Jul 6. PMID: 38970765.
- Suchomel TJ, Nimphius S, Bellon CR, Stone MH. The Importance of Muscular Strength: Training Considerations. Sports Med. 2018 Apr;48(4):765-785. doi: 10.1007/s40279-018-0862-z. PMID: 29372481.
Featured image: @benwest_1989 on Instagram
