![stronglifts 5x5 what to do on off days stronglifts 5x5 what to do on off days](https://i.ytimg.com/vi/SoTZrpRbA60/hqdefault.jpg)
What this means is that the 5×5 program may hinder your possibility to perform on the mats, rendering you unable to put your 100% into Jiu Jitsu – which is your primary goal, right? To become as best as possible in BJJ, with strength coming in as a bonus. This is due to the fact that even though it doesn’t have too much volume to it, this program still places quite a bit of stress on your muscles and – especially – on your Central Nervous System (which is why you feel so tired all-over, even though your muscles don’t ache as much themselves). Now, even though the 5×5 will pay off in great strength gains, a lot of grapplers complain that it takes too much of a toll on their bodies. That’s about the basis of it! You can find out more about the 5×5 details on the following link: ×5/ Each workout, you’re supposed to increase the weight in every exercise you’ve completed five reps at previously. This means that you’d do workout A on Monday, workout B on Wednesday – and then workout A on Friday again and then keep on alternating each day as they come. Then, the program is set up with the workouts being alternated three days per week. Workout A consists out of: squats, bench press and barbell rows, whereas workout B is made up out of: squats (yes, again), overhead press and the deadlift. These lifts are split up into two workouts: workout A and workout B, with each exercise being done for 5 sets of 5 repetitions (except the deadlift, which is done for 1 set of 5 repetitions only) with the same amount of weight on the bar. The 5×5 is a popular strength training program that’s focused on compound lifts – deadlift, squat, bench press, overhead press and the barbell row.