One of the more popular muscle mass building programs that is being used right now is the 5X5 program. Essentially this workout is designed. The most effective gym workout planner, exercise timer, weight lifting log & tracker to get stronger and build muscle. Simple, effective workout program for. Well, if you know anything about strength training, you’ve heard of the StrongLifts 5×5 program. “It’s simple and it’s effective for building muscle, getting stronger.
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Do three workouts per progrma. Never train two days in a row or do two workouts in a day. Wait one day before doing your next workout. This gives your body time to recover, get stronger and build muscle so you can lift heavier next workout.
Alternate workout A and B each time you train. Most people train Monday, Wednesday and Friday.
Go home, eat and sleep. Two days later do workout B. Another two days later do workout A. Start week two with workout B because you finished week one with workout A. Your second week will look like this if you train Monday, Wednesday, and Friday like most people…. Keep alternating workouts A and B. Week four and six will look like week two. The app also auto-alternates workouts A and B.
Start light so your body can get used to Squatting, pressing and pulling three times a week. This way you can build up your confidence and practice proper form. Squat 20kg five times, rack the weight, and rest 90 seconds.
Then Squat 20kg for five reps again. Then move to the next exercise. All weights include the bar because you lift it. You need small plates of 1. The first weeks will feel easy. But the weight will increase fast. Your goal is to add weight every workout for as long as you can.
Is StrongLifts 5×5 The Right Training Program For You?
But most people are surprised by how long they can add weight each workout with such a simple program.
Your results depend on your age, gender, weight, technique, nutrition, sleep, experience, consistency, effort, etc.
Many people have doubled their Squat to lb, gained 24lb and lost 12lb in a year on this program. The magnitude of the gains and time it takes varies. Your focus should therefore be to increase the weight until you reach these minimum targets.
This triggers your body to gain strength and muscle to lift heavier the next workout. Every exercise works several muscles. Together, these compound exercises work your whole body. They actually grow better with compound exercises because you can lift heavier weights. This triggers more growth. This is why more strength is more muscle. The intensity is higher on compound exercises because you can use heavier weights. The compound exercises work your whole body.
You will build your body. You will build muscle. A lot of muscle. The key is to increase your strength. According to the legend, Milo from Croton trained for the Olympics by carrying a calf each day.
The calf grew bigger which increased the weight he carried. It turned him into the best wrestler of his time. Milo won the Olympic Games 6x. He added weight slowly. He added weight every workout. He lifted a heavy object that worked his whole body.
He lifted it frequently. He balanced it himself. But it was hard work. 5s5 it was 5c5. It will be obvious that this program is far more effective than the one muscle a day high rep isolation split routines so many people still waste time and effort on in Watch both videos and listen to me answering common questions.
The American lifters were floored and soon started to Squat too. Stronvlifts coach Mark Berry gained 50lb body-weight by Squatting. By the late s he was telling everyone to Squat in his magazine Strength. He could Squat lb, Bench lb and Deadlift lb. They might have met…. In my mentor told me to start a website about lifting. The routine and its principles have been around long before I was born.
The next two exercises change based on whether you do workout A or B. Do one workout per day. Be patient or increase the weight.
Start with workout A today, do workout B in two days, then do workout A again. Wait at least one day between two workouts. This gives your body time to recover, get stronger and build muscle to lift heavier next workout. Do three workouts a week. Try to train the same days and times each week. This creates a habit that will increase your consistency.
You could do four workouts a week. You still have that day off inbetween but progress will be slightly faster. Most people like having two days off in a row though. And those who start with four usually switch to three later. So stick with three. Your training schedule will be more consistent. If you miss one or two workouts, continue where you left off. Do that workout on Saturday. Again, use the appthey take care of all of this. Note that these three workouts a week are a full training program.
Do this program or the other — not both. Every workout starts with Squats. The other exercises alternate each workout. You do these five exercises because they let you lift the heaviest weight. Use a barbell for every exercise. You can lift the heaviest weight with a barbell. It also forces you into unnatural movements that can cause pain and injuries. The heaviest kettlebell is 48kg. Plus kettlebells go up by 4kg. Failing their weights could kill them.
Your gym may not have a Power Rack or even a bar.
Up Your Strength With A 5 X 5 Program!
Substituting any exercise will make the program less effective. There are no better exercises than these fives. The key is to use proper form by using a complete range of motion. A half Squat will not build legs like a proper Squat will — your muscles are only working half the movement.
Use the same range of motion on every rep, set and stronhlifts regardless of the weight.
Bench or Overhead Press next. This gives your legs and lower back rest before you need them again on Barbell Rows and Deadlifts. Your lower back and profram will be tired from Squats.