In strength training for muscle building, the length of the break between sets is extremely important. Because you can quickly make the 5x5 training break time too long or too complicated.

When doing strength training, keeping recovery time is sometimes unnecessarily complicated and I'm now giving you advice that works for me and many other thousands of users.

  • Here we have the following suggestion: At the beginning make 1:30 minute recovery time between the individual sentences. Because in the beginning the weight is quite light and you will not want to waste time unnecessarily.
  • If you are already advanced, you can extend the recovery time to about 3 minutes. After a few weeks the weight will show a clear progression and you can allow yourself a little more recovery time.

Do it right

It is also recommended to extend the break to about 5 minutes per set if you have difficulty performing an exercise cleanly.

It may well be that a 5 minute break will make the difference between a successful set and an unsuccessful set.

Also here: regular training, and routines is the key to success. Read about the plateau for more info.

Here is an example for

Beginners:

Squats: 5x. P 90 seconds. 5x. P 90 seconds. 5x. P 90 seconds. 5x. P 90 seconds. 5x. P 90 seconds.

Bench press: 5x. P 90 seconds. 5x. P 90 seconds. 5x. P 90 seconds. 5x. P 90 seconds. 5x. P 90 seconds.

Barbell rudders: 5x. P 90 seconds. 5x. P 90 seconds. 5x. P 90 seconds. 5x. P 90 seconds. 5x. P 90 seconds.

Advanced:

Squats: 5x. P 180 seconds. 5x. P 180 seconds. 5x. P 180 seconds. 5x. P 180 seconds. 5x. P 180 seconds.

Press overhead: 5x. P 180 seconds. 5x. P 180 seconds. 5x. P 180seconds. 5x. P 180 seconds. 5x. P 180 seconds.

Kreuzheben: 5x. P 180 seconds. 5x. P 180 seconds. 5x. P 180 seconds. 5x. P 180 seconds. 5x. P 180 seconds.

Example of an exercise in which you did not manage a repetition:

Exercise 1: 5x. P 180 seconds. 5x. P 180 seconds. Only 3x instead of 5x done. P 5 minutes. 5x. P 180 seconds. 5x. P 180 seconds.

No recovery between exercises!

You don't need to stop between the different exercises!

The training is designed in such a way and the individual exercises build on each other in such a way that you should not make any stops between them!

So you can go straight from exercise to exercise! So after finishing 5x5 knee bends, without stopping continue to bench press or overhead press.

It is often the case that you have to change the weights between the exercises or also the position of the barbell. So you practically generate a minimal time, and you don't need extra recovery time between exercises.

Again, you can switch directly from knee bends to bench press and also from bench press or overhead press to rowing or cruising without stopping in between.

Shorten training time

I'll even go and train with two barbell bars.

While I take a break, I often prepare the weights for the next exercise so that my training time is as short as possible.