![]() You read it right, you squat every workout, but just remember, the tree with the biggest trunk also has the biggest canopy!Īs I mentioned above, there is a method to the madness and that is the 12-week loading phase, you begin with 50% of your maximum weight for 5 sets of 5 reps for example, I can squat 110kg for 5 sets, so my starting weight would be 55kg. Let’s say our training days are Monday, Wednesday and Friday, you will follow 2 workouts in the form of A & B. Ok, so now that I have exposed you to training method of the Incredible Hulk himself, I suppose I better enlighten you as to how it works. Not bad for 3 days of hardcore workouts a week right?Īnother benefit of 5×5 training is that eventually, you will be able to work with increased load in a hypertrophy rep range (8-12 reps) that is directly correlated to increased muscle size. Now, obviously there is a limit to how strong you can get and there is a method to the madness, but ultimately you will find yourself eating more, training less, getting stronger, bigger and leaner. Therefore, you have to give your body enough time to recover, at least one day between workouts or you will limit your ability to gain strength and build dense lean muscle. Now I know what your thinking, you only train 3 times per week, so what do you do on the other 4 days? Simple, you rest.Įver heard the saying less is more? Well, this is where that applies, you see, compound exercises are both multi muscle and joint movements that are extremely taxing on the body and central nervous system, especially when performing fewer reps with a heavier load like in 5×5 training. The principles are simple and have to be respected, 5 sets of 5 reps for 3 compound movements, 3 times per week. Nothing has further highlighted to me the importance of rest, recovery and nutrition than 5×5 training 3 days a week that will build your body brick by brick, burn fat & develop lean muscle, power and strength. ![]() ![]() Dust off your lifting straps, leave your ego at the door & find peace in the squat rack because it’s time to put in the sweat-equity & pay your dues to the gains gods. ![]()
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