STRONGLIFTS 5X5 FEMALE RESULTS HOW TO
How to Properly Prepare and Perform the Exercises
STRONGLIFTS 5X5 FEMALE RESULTS FULL
If you’re following a Monday, Wednesday, Friday lifting schedule, a full month of 5×5 workouts will look like this: The following week, you’ll switch to the B-A-B format. In other words, we’ll separate the two plans below as Workout A and Workout B, and you’ll complete Workout A on Day 1, Workout B on Day 3, and Workout A again on Day 5. The 5×5 workout plan is designed to be performed in an alternating A-B-A and B-A-B format from week to week. Workouts Included in the 5×5 Workout Program In other words, all of your future workouts will be based on what you learn and perform with the 5×5 workout program. What’s more, the focus on these compound movements helps to solidify a foundation in the fundamentals of fitness. The simplicity of these workouts is going to be great for the weightlifter who is just starting out as they won’t be overwhelmed by the learning curve. SimplicityĮach 5×5 workout routine is comprised of only three exercises, making it one of the easiest programs to follow. Studies show that this set and repetition range and weight load is proven to trigger both muscle hypertrophy (growth) and strength gains. On average, this is going to be about 85% of your one-repetition maximum. Strength GainsĬontinuing with the point above, the 5×5 workout is based on the idea that you’ll lift enough weight so that you can confidently complete three repetitions, but struggle to push out those last two reps. However, what the study doesn’t take into consideration is the fact that lifting heavier weights for fewer reps, like with the 5×5 workout, helps to significantly increase strength AND muscle mass. Now, there are studies out there suggesting weightlifters can achieve similar muscle building results using light weight (30% 1RM) with more repetitions (30 to 40 repetitions). What’s more, given the workload, the muscle is brought to complete fatigue, ensuring hypertrophy, or growth.
The 5×5 workout is ideal for the newbie lifter looking for size because it focuses on compound lifts that have been shown to activate the greatest numbers of muscle fibers. With a focus on heavy lifting with more sets and fewer repetitions, the 5×5 workout has a few unique benefits when compared to a traditional exercise program. Since the exercises are focused on compound movements, the number of exercises per workout never exceeds three, and the acute variables are so straight forward, the 5×5 workout plan is ideal for those who are new to weightlifting, and those who are looking for a simple and easy change to their current routine. Despite the heavy workload, the program still allows you to focus on rest and recovery to optimize results and avoid overuse injuries. The 5×5 workout is designed so that each major muscle group will be targeted no less than twice per week with a focus on three times. As we’ll discuss more below, this will be around 85% of your one-repetition maximum or the greatest amount of weight that you can use once with great form. This means that you’ll need to use a weight that allows you to complete up to three reps of an exercise with perfect form, but you need to give it your all to push out those last two reps. Just like the name hints at, the 5×5 workout program requires you to perform five sets of five repetitions for each exercise. While there are now many variations of the 5×5 workout routine, the original was based on a few compound movements: squats, deadlifts, barbell rows, overhead press, and the bench press. Supposedly founded by Reg Park, one of the most famous bodybuilders of all time and personal inspiration to Arnold Schwarzenegger, the 5×5 workout has been helping people build size and strength for decades. But let’s start by answering the question, “What is a 5×5 workout?” Introduction to 5×5 Workout Routine
It’s time to break down the format, exercises, and acute variables of this proven muscle-building system. Best of all, the 5×5 workout structure is simple, making it easy to remember and allowing you to focus on your form and execution, not what’s next on the list. Used for decades by elite-level lifters and Average Joes alike, the 5×5 program has the scientific backing behind it, showing how effective it can be for leaps and bounds in your physique results. How to Properly Prepare and Perform the ExercisesĪre you new to the lifting scene and you’re looking for a program that will put you on the fast track to muscle growth, strength gains, and functional movement ability? Look no further than the 5×5 workout.Workouts Included in the 5×5 Workout Program.
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