Looking to put on Size and Strength on In the Gym
5x5 Weight Training Program will do the Trick
For The Powerlifter And Bodybuilder The 5X5 Weight Training Program Can Help Add Strength And Size.
The 5X5 weight-training program has been around for some time and used by bodybuilders and powerlifters alike. Arnold’s idol Reg Park used this as a mainstay for his body building training.
The five sets of five weight training program is simple but yet effective and can produce amazing results in terms of size, mass, and strength when properly implemented. Keep reading to learn how to correctly incorporate the 5x5 weight training program into your bodybuilding or powerlifting routine.
The 5x5 program requires the lifter to perform five sets of five reps per exercise. For demonstration purposes lets use the barbell bench as an example. After a good warm up where your heart is working and you are breaking a light sweat move to the bench press start with two warm-up sets concentrating on form and technique.
Now that you are ready to lift select a challenging weight for your working sets and complete 5 sets of 5 reps. When you can do five reps on all five sets, increase the weight by 5 or 10 pounds then shoot for five sets of five next time around.
- For the powerlifter who focuses on strength take three-minute breaks in between each sets.
- Bodybuilders focusing on size and mass gains are to take 60-90 breaks in between each set.
- If you are in the middle, not a powerlifter nor a bodybuilder but a just someone into weight training looking to add a little size and strength try 2 minute rests between sets.
To design a 5x5 program you have various options. The key to a good program is to apply this weight training to your compound lifts. The 5x5 method is not meant to be performed with isolation lifts. Bench presses, deadlifts, weighted dips, squats, barbell rows, and etc are the types of exercises you should be looking at.
Depending on your time restraints and goals you can do a number of different splits. A upper body one day and lower body the next training spilt works well. Or you can do a full body workout 2-3 times per week. A push pull split also works nicely. You could do the same exercises frequently such as bench presses three times a week 5x5 style, or try Louie Simmons’ conjugate approach. It will take some experimenting to determine which option is best for you.
All the best in your weight training, powerlifting, and bodybuilding programs.
Jason
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