With the high degree of intensity in the workouts ahead, we highly recommend supplementing your pre-workout nutrition plan with our PreSeries BULK Pre-Workout, as it's designed to be a lean muscle catalyst and increase intense focus and energy in the gym. It's important to note, however, that whenever you're looking to gain muscle mass, or bulk, to be in a caloric surplus, to help with protein synthesis. 5x5 Training Round Upįor those looking to mix up their workout regimen, the 5x5 training program is one of the most respected and most efficient regimens for gaining lean muscle mass. There's no need to focus on the 5x5 program for these base exercises. With only 3 exercises and 75 reps total, this leaves room for 1-2 accessory workouts (abs, calves, etc.) as well.
With proper nutrition and training, by the time you've reached the 4-6 week mark, you should be setting new weight maxes and seeing significant increases in strength and size (best when done in a "bulking" phase, or calorie surplus). If, by decreasing the weight, you end up back at your original weight, then perform your exercises for an additional week at their original weights to help build the strength necessary for a weight increase. If you're unable to complete the entire 5x5 set/rep range with the increased weight then you need to reduce the increased weight to one that allows you to complete the entire program.
What is stronglifts 5x5 for free#
For free weights, we recommend increasing weight by 5lbs per dumbbell and by 10lbs (each side) on barbell exercises. Increasing Weight ProperlyĪfter the first week, once you're able to properly complete (focus on proper form) all of your sets at the proper weight range, it's important to gradually increase your weight in order to maximize strength gains. The entire training program is centered around being able to complete all 25 reps, so it's entirely important to find the proper weight range for each exercise. The weight should be heavy enough to where you cannot complete 6-8 reps of 5 sets, but also light enough to where you're able to finish all 5 sets. Finding the Proper Weight Rangeįocus on finding a weight range that allows you to complete 5 sets of a given exercise, at 5 reps per set (25 total reps). Proper prepping starts with finding the proper weights to start with. 5x5 Prep Work Phaseĭuring the first week of your 5x5 regimen it's important to prepare your body, allowing it to grow accustomed to this type of training. If your body isn't used to this increased intensity, you may experience prolonged recovery times and, potentially, the risk of overtraining.Ī recommended "5x5 cycle" lasts approximately 7-9 weeks, which includes 4-6 weeks of "prep work" followed by 3 weeks of the "peak phase". This program is designed for those that have base training "under their belt" as the intensity and volume is much higher than what most beginner bodybuilders are used to. It's designed to hit a muscle group hard 2-3 times per week, while still providing enough recovery time to promote significant muscle growth. By Trevor Hiltbrand | Reviewed by Advisory Boardĥx5 training is one of the original and most popular muscle mass building programs being used by elite bodybuilders and athletes.
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