Muscle Building

Tip #110: Build Strength And Muscle By Using Ramped 5x5s

Written by Chris

5×5 set and rep schemes are a time-tested method of building both muscle and strength. They are best used on heavy compound lifts such as bench press, squats, deadlifts, barbell rows and overhead presses.

One of the best way to perform 5x5s is by using a “ramped” method. When ramping, your first 2 sets are working warmup sets. The setup is as follows:

  • Set #1 – 60% x 5 reps
  • Set #2 – 80% x 5 reps
  • Set #3 – 100% x 5 reps
  • Set #4 – 100% x 5 reps
  • Set #5 – 100% x 5 reps

100% is your working weight for the day. When you are able to comfortably perform the last 3 sets, add 5 pounds to the bar the next time you perform this exercise.

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