I will now explain to you which 5x5 training equipment you need.
The advantage of the 5x5 training program is that you can also train at home.
I prefer to train at home, there I have more freedom, it is easier and also more practical for me.
In addition, I save myself the membership, and invested the monthly sum rather in proper and safe equipment, which I can use for my training for all eternities.
But, as I said, if you prefer a studio, you have to decide.
I want to show you here that with the 5x5 training you are not forced to squeeze yourself into a studio if you don't want to.
I personally use two 30/31 dumbbell bars at home, so I can switch between the exercises faster without a break and shorten the training time. And also in the breaks prepare the next barbell bar with weights.
However, this is not a must.
A simple 30/31 mm bar of sufficient length is sufficient for all 5x5 exercises!
Of course, you could also get an Olympic barbell bar if the budget is right, but I think for most this might be too expensive at the beginning. Because not only are these Olympic stages more expensive, the weights are also usually more expensive.
And to get the right olympic distance from the height of the pole to the crosslift, you can either use 20kg concrete weights (which make almost exactly the right height), or with metal weights you simply put 2 rubber plates underneath, which you can find either in the DIY store or in any fitness shop cheap.
- So whether you use a 30/31 mm long bar in the gym or at home, or an Olympic bar, it's up to you!
The only important thing with the barbell is that it has the correct Olympic height from the ground when crucifixion is lifted.
No matter how long this should be. but it should be adjusted to the equipment and your grip range. For example, some racks require a certain internal dimension of the barbell bar and of course we are sometimes wider or narrower, in the shoulders of course 🙂
Please note this!
In my apartment I use barbell bars with a length of approx. 1.70 m. This makes it a little easier to handle them when space is limited.
Whether Olympic barbell or normal 30/31 barbell is up to you - it is usually a question of price.
Of course, we can't get around putting on some weights.
- In the beginning you should buy about 1.5 times your body weight.
So if you're 80 kg, buy about 120 kg. That much, you think? You won't believe it, with proper training, you can tear your 1.5 times body weight off the ground within twelve-16 weeks! It's stupid if you have to buy more.
I had bought used plastic/concrete weights for strength training, I am still happy about them today, because they protect the parquet flooring in my rented apartment. REALLY...................................... They've shut me down a couple times before. The ground survived without holes.
Whether metal weights are better is up to you. At least they are: mostly more expensive and compact, but just as heavy ;). 20kg just stays 20kg.
Otherwise normal panes are sufficient: The main thing is to have enough weight and a sufficient number.
This would, for example, be a good gradation for the beginning:
2 x 20,00kg Weight plate 30/31mm
2 x 15,00kg Weight plate 30/31mm
2 x 10,00kg Weight plate 30/31mm
4 x 5,00kg Weight plate 30/31mm
4 x 2,50kg Weight plate 30/31mm
- The large 20 kg steel weight plate also has a diameter of approx. 35 cm, so that it is well suited for crucifix lifting if you put a rubber mat under it.
- The large 15kg concrete discs usually have a diameter of 40-41cm and that's almost equivalent to the Olympic 20/25kg 44m diameter, so you don't have to underlay anything...
Size of discs
Because it's important, I'll repeat it:
A large weight plate should be used for the crucifix lifting exercises!
Approx. 40 cm diameter is excellent. As a rule, these 20 kg are heavy.
Because too often there are only small 10-15 kg iron discs, resulting in you grabbing the barbell bar too low when crucifixing.
Not so effective, and also not so gentle for the back.
You can be a bit inferior to get the appropriate Olympic altitude, but it's not really practical.
Well, I'll sum it up: If you buy a 30/31 system, whether in concrete or steel, make sure you get a circumference of 40 cm, which is often the case with 15kg of concrete. For steel, choose a 20kg disc with 35cm circumference and put a rubber mat under it.
I mean quite honestly: when lifting the cross, think of the correct grip height! Not only do you protect your back, but you also have no further problems if, for example, you change to an Olympic pole later at home or in the gym.
Of course you can also get 2 cheap big concrete weights and work with steel. So you can save some money on your 5x5 training equipment.
The most important thing: a safe rack or power rack
When you train at home, you can't avoid buying a safe rack or power rack. This is so to speak the most important of the 5x5 training devices!
There are plenty of videos on YouTube that show what happens when you can't put the bar down properly and injure or trap yourself.
Without a rack with safety pins or emergency storage, sooner rather than later training is simply a matter of dangerous and negligent when you train alone at home.
I know some people won't believe it, but sooner than later they will feel it when they can't get the weight off their chest or under the bar.
Or in case of heavy knee bends you can do nothing else but throw the bar to the floor and the neighbours fall out of bed. Hopefully, you'll have some rubber mats, otherwise you'll have a crater floor left and right.
Or even more disgusting if you have to roll the bar over your chest, over your cock, and then over your thighs! I've seen it on videos before, but it must hurt brutally (see Video Fail 315 Bench)!
Yes! I'm serious. On this point you should not and must not save, your safety comes first!
And even if you train in the gym, you should also get used to training in a rack, regardless of whether you have a training partner or not.
And if there is no rack in a gym, please look for a properly equipped studio!
Special handle benches or barbell racks often have no emergency rack or safety pins.
Only look fancy, but are not usable for training at home.
In the studio you may have better workmanship push-button benches, but these are usually without emergency storage and can only be trained SAFELY with a partner!!
As if you knew exactly at which point of the 5x5 training you will reach your plateau and thus your muscle failure........................................................................................................................................................ 5
If, for other reasons, you prefer knee bend stands (price, space at home), they should have an emergency shelf and the base can be connected to a pole.
This is the only way to have maximum safety when training alone. So don't save on the wrong one for your 5x5 strength training equipment!
And please, don't bring me the story with spotter and partner... what can go wrong, you see. enough on Youtube, too...
A cheaper model is often sufficient. As long as it can hold your weight. Yeah, really. As long as it's stable.
What do you need as a minimum of 5x5 devices for your training at home?
- A barbell.
- Sufficiently small weight plates, approx. 1.5 times body weight.
- Two large weight plates, diameter 40cm.
- A safe rack like Freerack, Squatrack with emergency rack or Powerrack.
And you're good to go.