Home
Articles
Training Programs
What is the 5x5 Method? Jim Stoppani’s Guide to Strength Training

What is the 5x5 Method? Jim Stoppani’s Guide to Strength Training

Discover the 5x5 method with Jim Stoppani’s 5x5+1 program. Learn how this strength training approach, paired with nutrition and supplements, builds muscle and power.

Written By Jim Stoppani, PhD

Updated June 29, 2025

The 5x5 method is a time-tested strength training protocol that emphasizes heavy compound lifts, low reps, and progressive overload to build muscle and power. Popularized by programs by some old school leaders in the gym community, the 5x5 approach is a cornerstone of strength training. Dr. Jim Stoppani, Ph.D., has elevated this method with his innovative 5x5+1 Full-Body Program, blending classic 5x5 principles with his unique twist to maximize strength, hypertrophy, and recovery. In this article, we’ll explore how Jim Stoppani’s 5x5+1 program works, the nutrition strategies to support it, and the supplements that enhance your results.

Understanding the 5x5 Method

The 5x5 method involves performing five sets of five reps for major compound exercises like squats, deadlifts, bench presses, and rows. The goal is to lift heavy weights—close to your maximum capacity for five reps—while progressively increasing the load over time. This approach targets strength and muscle growth by stressing large muscle groups and stimulating the nervous system.

Jim Stoppani’s 5x5+1 Twist

Jim Stoppani’s 5x5+1 Full-Body Program takes the traditional 5x5 method to the next level. Instead of the standard five sets, Stoppani incorporates a heavy single-rep set to prime the nervous system. Here’s how it works:

Set 1: 5 reps at a moderate weight (7-8 rep max) to warm up.

Set 2: 1 heavy rep (2-3 rep max, not a true 1RM) to activate the nervous system.

Sets 3-6: 4 sets of 5 reps with the same challenging weight, aiming to complete all reps with proper form.

This structure is applied to 10 exercises per workout, targeting all major muscle groups—chest, back, shoulders, legs, biceps, triceps, traps, forearms, calves, and abs—across five weekly full-body sessions. If you struggle to complete the five reps, Stoppani recommends using a spotter or rest-pause techniques to finish the set.

Why 5x5+1 Works

The 5x5+1 method is effective because it combines heavy lifting with moderate volume, promoting both strength and hypertrophy. The single heavy rep enhances neural activation, allowing you to lift more weight in subsequent sets. This approach also trains the body to handle near-maximal loads, improving power and muscle fiber recruitment.

Nutrition to Fuel the 5x5+1 Program

To maximize the benefits of the 5x5+1 program, nutrition is critical. Heavy lifting demands adequate calories, protein, and carbs to support muscle repair and energy needs. Jim Stoppani’s Muscle-Building Nutrition Rules provide the foundation for fueling your workouts.

Protein for Muscle Repair

Stoppani recommends consuming 1.5 grams of protein per pound of body weight daily to support muscle recovery and growth. For a 180-pound individual, that’s 270 grams of protein spread across 5-6 meals. Animal proteins, like chicken, beef, and whey, are ideal as they boost insulin-like growth factor-1 (IGF-1) levels, which enhance muscle anabolism.

Try Stoppani’s Pro JYM , a blend of whey, casein, and egg protein, for a post-workout shake that delivers sustained amino acid release.

Carbs for Energy and Recovery

Carbs are essential for replenishing glycogen stores depleted during intense 5x5+1 sessions. Stoppani advocates fast-digesting carbs post-workout , like dextrose or gummy bears, to spike insulin and drive nutrients into muscle cells. Aim for 1.8-2 grams of carbs per pound of body weight daily (e.g., 324-360 grams for a 180-pound person).

Post JYM Fast Carbs provides dextrose to optimize post-workout recovery, ensuring you’re ready for the next session.

Fats for Hormonal Balance

Healthy fats, such as those from avocados, nuts, and olive oil, support testosterone production and overall health. Stoppani suggests 0.5 grams of fat per pound of body weight (90 grams for a 180-pound person). Avoid cutting fats too low, as they’re crucial for sustaining energy during heavy lifts.

Supplements to Enhance 5x5+1 Results

Supplements amplify the effectiveness of the 5x5+1 program by boosting performance, recovery, and muscle growth. Stoppani’s JYM Supplement Science line is designed to complement his training and nutrition protocols.

Pre JYM for Workout Performance

Pre JYM contains clinically dosed ingredients like branched-chain amino acids (BCAAs), creatine HCl, beta-alanine, and caffeine to enhance strength, endurance, and focus. Taking Pre JYM 30 minutes before your 5x5+1 workout ensures you can push through heavy lifts with maximum intensity.

Post JYM for Recovery

Post JYM Active Matrix is formulated to optimize the post-workout window. It includes BCAAs, glutamine, creatine, and betaine to promote muscle repair and growth. The addition of black pepper extract (BioPerine) enhances nutrient absorption, ensuring you get the most from each dose. Pair it with Post JYM Fast Carbs for a complete recovery stack.

Creatine for Strength Gains

Creatine is a staple for strength athletes, and Stoppani emphasizes its role in the 5x5+1 program. Creatine HCl in Post JYM increases muscle energy stores, allowing you to lift heavier weights for more reps. Take 2-3 grams daily, ideally post-workout, to support strength and hypertrophy.

Tips for Success with 5x5+1

To get the most out of Jim Stoppani’s 5x5+1 program, follow these practical tips:

Progress Gradually: Increase weights by 2.5-5 pounds when you can complete all reps with good form.
Prioritize Form: Heavy lifts require perfect technique to prevent injury. Use a spotter for safety.
Rest Adequately: Rest 2-3 minutes between sets to recover for maximal effort.
Track Progress: Log your lifts to monitor strength gains and adjust weights.
Stay Consistent: Follow the five-day schedule and pair it with Stoppani’s nutrition and supplement plans for optimal results.

Who Should Use the 5x5+1 Program?

The 5x5+1 program is ideal for intermediate lifters looking to break strength plateaus or build muscle mass. Beginners may find it intense but can adapt by starting with lighter weights and fewer exercises. Advanced lifters can use it to refine strength and incorporate accessory movements, as Stoppani suggests, to target weak points.

Want learn more about Dr. Jim Stoppani's Fitness and Nutrition expert guidance? Find out more using our world-class workout app here .

Related Articles