Why 5x5 is the Ultimate Way to Build Lean Muscle > 자유게시판

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Dust off your lifting straps, leave your ego at the door and make your home in the squat rack. Welcome to 5x5 training. Nothing has further highlighted to me the importance of rest, recovery and nutrition than 5x5 training; three days a week that will build your body brick by brick, burn fat and develop lean muscle, power and strength. The principles are simple and have to be respected; five sets of five reps for three compound movements, three times per week. Now, I know what you’re thinking. You only train 3 times per week, so what do you do on the other four days? Ever heard the saying less is more? Well, this is where that applies. Compound exercises are both multi-muscle and multi-joint movements that are extremely taxing on the body and central nervous system, especially when performing fewer reps with a heavier load. Therefore, you have to give your body enough time to recover for at least one day between workouts.

Otherwise, you will limit your ability to gain strength and build dense lean muscle. There is a method to the madness. Ultimately, you will find yourself eating more, training less, getting stronger, bigger and leaner. Not bad for three days of hardcore workouts a week, right? OK, so now that I have exposed you to training method of the Incredible Hulk himself, I suppose I'd better enlighten you as to how it works. Let's say our training days are Monday, Wednesday and Friday. You begin with 50% of your maximum weight for five sets of five reps. I’m hoping by now you have recovered from the shock of squatting three times per week and the 50% starting weight has restored your confidence, but that weight will soon build and before you know it you will be repping two-to-three plates a side for five sets of five reps. 90kg, so in 12 weeks time I should, by rights, be able to squat 145kg for five sets of five reps.

This 2.5kg incremental weekly progression will apply to each compound movement, Check this out except for deadlifts, where you will only perform one set of five reps on workout B and increase your weight by 5kg per week. Why only one set, I hear you ask? Because squats and deadlifts use a similar set of muscles, and to perform both exercises at maximum effort when you reach weeks 8-12 would burn you out. This isn’t a sprint, it’s a marathon, it’s about training smart and eating and resting smarter. During weeks 1-6 when the weight is lighter and you’re thinking "I could have done more", you can add in three assisting exercises for 3 sets of 8-10 reps. However, they must be either bodyweight or a compound barbell movement. For example, for workout A you might want to add bodyweight dips, Prime Boosts Official close grip chest press and skull crushers and for workout B you could add chin-ups, calf raises and pull-ups. As soon as your prioritized compound exercises become a struggle, drop the assistance exercises like a bad habit and save all your available energy for your weight increase at each workout.

Trust me, you will need it! In terms of rest, for the lighter weights you can take as little as 90 seconds rest, but as soon as that weight becomes a burden upon your shoulders, take 3-5 minutes’ recovery between each set. This is important as your CP (creatine phosphate) and central nervous system requires a longer rest period to recover. And on that note, I personally like to take 5g of Myprotein creapure creatine monohydrate, both pre and post workout, to maximize my working capacity at this demanding intensity. Now when it comes to nutrition, you need to both fuel and nourish your body with an adequate amount of calories and quality macronutrients (proteins, carbohydrates and fats) to maximize your performance and Prime Boosts Official recovery. This calorie increase is based on the higher demand of energy required as you progress through the programme; it also ensures I don’t go into a dramatic 20% surplus when I begin.