Want to gain more power from your exercise regiment? Try this simple gaining strength program.
It's called the 5 x 5.
Before you start any workout regiment light or heavy.
Eat a light meal before your workout. Chicken drums sticks is fine :-)
sourceDo a minimum 10 minutes warm ups on any cardio machine of your choosing. Warming helps loosen tight/cold muscles and lubricates joints decreasing your chance of injuries.
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Program:
Week 1
Weather you're a beginner or a pro. With proper form you can start at 40-50% of your 1 rep maximum. As you progress towards the next workout, add 5-10lbs. Below is a example using compound exercise to target overall body strength and power.
NOTE
- 5 x 5 = 5 repetitions of 5 sets at the same weight
- Rest 90 seconds in between sets.
- Recuperate between days (24hrs)
- Proper form and breathing technique
| Monday | Wednesday | Friday |
|---|---|---|
| Squat 5 x 5 100lbs | Squat 5 x 5 105lbs | Squat 5 x 5 110lbs |
| Bench press | Overhead press | Bench press |
|---|---|---|
| 5 x 5 80lbs | 5 x 5 40lbs | 5 x 5 85lbs |
 |  |
| Barbell row | Dead lift | Barbell row |
|---|---|---|
| 5 x 5 25lbs | 5 x 5 100lbs | 5 x 5 30lbs |
 |  |
Week 2
| Monday | Wednesday | Friday |
|---|---|---|
| Squat 5 x 5 115lbs | Squat 5 x 5 120lbs | Squat 5 x 5 125lbs |
| Overhead press | Bench press | Overhead press |
|---|---|---|
| 5 x 5 45lbs | 5 x 5 90lbs | 5 x 5 50lbs |
| |
| Dead lift | Barbell row | Dead lift |
|---|---|---|
| 5 x 5 105lbs | 5 x 5 35lbs | 5 x 5 110lbs |
| |
Tips
- Workout shouldn't last more than 1 hour
- Gradually cool down and slow your HR on any cardio machine after your workout
- Stretch out the worked muscles. Hold each stretch for a minimum of 30-60 seconds for optimum recovery after your session
- Fuel your body after the workout ideally within 30mins
- Sleep 7-8hrs per night to recover
This program goes to the 13th week or more. Results varies person to person. Some increase strength by 30%-70% in their dead lifts or squats. Overall, mixing this program into your workout can benefit your strength, help you to break through plateaus, and achieve the optimum health.
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