5 X 5 One Of The Best Workouts For Strength & Muscle
5 x 5 is one of the best workout programmes you can do, whether your a beginner or a more experienced lifter. Below I will explain how to perform the workout programme so you can get started TOMORROW!
Its basic principles are the following:
Lift only compound movements.
Bench Press, Military Press, Barbell Rows, Squats & Deadlifts.
Perform 3 compound exercises per workout.
Perform only 5 sets per exercise, Except Deadlifts, Perform 1 set.
Perform only 5 reps per set.
Rest 2 Minutes between sets.
Only workout 3 days a week with a rest day between.
An Example of a 2 weeks workout programme
Lets say you was to workout Monday, Wednesday & Friday. Here Is what it would look like:
Week 1.
Monday - Squats, Bench Press & Barbell Rows
Tuesday - Rest Day
Wednesday - Squats, Military Press & Deadlifts
Thursday - Rest Day
Friday - Squats, Bench Press & Barbell Rows
Saturday - Rest Day
Sunday - Rest Day
Now week 2, Will Change to this.
Week 2.
Monday - Squat, Military Press & Deadlift
Tuesday - Rest Day
Wednesday - Squat, Bench Press & Barbell Rows.
Thursday - Rest Day
Friday - Squat, Military Press & Deadlift
Saturday - Rest Day
Sunday - Rest Day
Week 3, Go back and Repeat Week 1, Then Week 4, Repeat Week 2 and So on.
The purpose of only performing 5 sets of 5 reps with a 2 minutes rest between sets, Is so you can lift much heavier weight than if you was to perform sets of 10 - 12 reps, so therefore this will mean you will get much stronger faster following this programme, which makes it a great strength programme but also a great muscle building programme.
Strength = Muscles = Gainzzzzz.