To illustrate, lets use the barbell deadlift as an example. Do two warm-up sets to get the groove down. Then load the bar up to your working weight and do five sets. When you can do five reps on all five sets, increase the weight by five pounds.
For a focus on strength, take 3-minute breaks in between each set. For a focus on size, try second breaks in between each set. Finally, for the middle path, try two-minute breaks in between each set. To design a 5x5 program you can either do a split routine in which you do the upper body one day and lower body the next training session. Or you can do a full-body workout times per week.
It will take some experimenting to determine which option is best for you. Regardless, of which option your choose, focus on compound exercises for each workout such as bench presses, squats, deadlifts, weighted dips, barbell rows, etc.
Some isolation work is acceptable, but do not get carried away. Focus on exercises that give you the most bang for your buck. Now you could do the same exercises frequently such as bench presses three times a week 5x5 style. Or you could try Louie Simmons conjugate approach to switch things up.
For example, do bench presses on Monday, weighted dips on Wednesday, and incline presses on Friday. You will avoid overuse injuries and the exercises are similar enough that you will make progress on all three and build overall strength. Here are two sample 5x5 programs:. Option One Full Body Routine.
A barbell bench press A bent over row B barbell squat B stiff legged deadlift Turkish Get-up 2x5 l,r left and right. A weighted dips A weighted chin-ups Barbell deadlift Hanging leg raise 2x5. Do each pair back to back. For example, do one set of A-1, wait 90 seconds, and then do a set of A-2 and wait 90 seconds before going back to A Keep going back and forth until you have completed all of the sets and reps. For the midsection work, take 2-minute breaks in between each set.
StrongLifts 5x5 is one of the most popular strength programs on the web, but is it right for your goals? A strength expert reviews the pros and cons of this wildly successful protocol!
There are two ways to approach your workout on any given day: You can walk in and follow a random approach, which likely means training as hard as you can for a certain number of exercises, or you can follow a preplanned program in which exercises, intensity, and volume are intelligently manipulated over time. Pick the right program, and you can make significantly more progress, with fewer injuries , rather than simply pushing yourself as hard as possible day in and day out.
There are plenty of sound training programs out there, but one of the most popular is called StrongLifts 5x5. Folks all over the world are giving this simple program a go. Like any program, it has pros and cons, but is it the right program for you? As a professional strength and performance coach, I'm here to help you make that decision!
With StrongLifts, the trainee performs just five multijoint barbell lifts per week: the deadlift, squat , bench press, overhead press, and bent-over row. Day A lifts are the squat, bench press, and bent-over barbell row. Day B lifts are the squat, overhead press, and deadlift. Obviously, you're squatting each time you train. Each lift is performed for 5 sets of 5 reps except for the deadlift, which is only 1 set of 5.
That may seem strange, but according to the StrongLifts website, doing more would beat you up excessively, and squatting three times a week will build many of the same muscles that are used in deadlifting.
None of these sets are taken to failure. This isn't a bodybuilding program, but one designed to increase strength by training in a relatively low rep range. Your goal is to increase the weight you lift by 5 pounds each workout for as long as you can.
Note that the 5 sets does not include warm-up sets. This training approach is designed to hit your muscles hard three times per week, then allow enough time to promote growth and recovery. It has been most popular among strength-seeking lifters, because it has you training in the strength-building sweet spot of percent of your one-rep max 1RM on big lifts.
It's a great idea to use a 1RM calculator to find out your percentages. But this is more than just a strength program. A well-designed 5x5 will reliably produce an increase in muscle mass, as well, provided you are eating enough calories to support this muscle growth.
This version of 5x5 also contains some higher-rep accessory work that will help add muscle mass along with strength. Sure, it can be. But while 5x5 is sometimes advised as a beginner program, it's probably best used by intermediate lifters who have a base of training. No, you won't be maxing out, but the intensity and volume are higher than many bodybuilding-focused programs.
For many beginners, it's better to start off with a program built around sets of reps, like Strength and Muscle for Beginners. During the first week of the training program, you should err on the side of caution and use weights that feel light enough to allow you to hit every rep without much of a struggle. If you know what your one-rep max on the big lifts is, start 5x5 with around 65 percent of that max. After the first week, bump the weight up pounds for the following week, and again the week after.
That may not sound like much, but it's enough to keep you progressing! Remember, 5x5 works when you hit all your reps, not when you miss them. He currently lives in Massachusetts and continues to compete in powerlifting.
Source Bill-Starr-5x Starting Strength Routine Program Spreadsheet One of the most popular novice lifting programs, Starting Strength is a textbook literally strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger. StrongLifts 5x5 Workout Program Spreadsheet Strong Lifts is a cornerstone beginner strength 5x5 workout program based upon Bill Starr's old school 5x5 program.
Korte 3x3 Spreadsheet Developed by Stephan Korte, the 3x3 program is a two-phased powerlifting program: one high volume, one heavy weight.
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