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Try out the 5×5 Bodybuilding Training Plan



The default set and repeat scheme for most athletes seems to be 3 sets of 10 reps. It's a pity, because you will gain more muscle and strength with 5 sets of 5.

First introduced in the 1960s by Reg Park, a multiple Mr. Universe, the 5×5 method is one of the oldest effective approaches to training, also because it is almost impossible to make a mistake.

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			<span class= Getty Images BIPS

Why? Everything Depends on Cargo and Volume Low-Repeater Rows Mean Pretty Heavy Weights and Five Sets

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			<span class= Men's Health

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For a Complete Compendium of Fitness Knowledge, read the Men's Health Encyclopedia of Muscle [1] 9459026]. The band is packed with training routines, helpful training tips, and definitions for just about any term you've ever wanted to know in your gym.

Using the 5×5 protocol

  Man preparing for a lift

Getty Images South_agency

1. Choose a charge that you choose you can lift seven or eight times, which is about 80% of your maximum value.

      Let's say you're pretty sure you can squat 225 pounds for a repeat if your life depends on it and you want to do a 5×5 workout. Eighty percent of 225 is 180 pounds, so charge 180 for your first set.

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      2. Pay more attention to the shape than to the shop .

      Each repetition should look clear and smooth. Perform your first set of 5×5 exercises with a weight that would otherwise allow you to do 8 repetitions. If your speed is high in the first two sets and your form is good, you'll weight with the third set (and the fourth and fifth, if your technique suffices). If your reps move slowly or the shape collapses, stop the set there – no matter how many repetitions you have left – and reduce the weight.

      . 3 Use a barbell .

      Classic, composite dumbbells, such as squats, presses and rows, activate larger amounts of muscle, making your workout more efficient.

      . 4 Pause between sets .

      Rest between sets and at least 90 seconds between sets of 5×5 exercises as needed.

      . 5 Use the technique for 5 weeks .

      Press harder every week and use a perceived load scale (RPE) to control your intensity. If a 10 is a complete effort, practice as follows:

      • Week 1: 7 RPE (You should have 3 reps at the end of each set)
      • Week 2: 8 RPE (Approximately two repetitions)
      • Week 3: 9 RPE (about 1 repetition)
      • Week 4: 7 RPE (you will retire this week to gather energy next week)
      • Week 5: 10 RPE (lot!)

        The standard program 5×5

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			<span class= Getty Images Gilaxia

        Use this sample program taken from the Men's Health

        Encyclopedia of Muscle ]

        Perform each training session (A, B, and C) once a week, resting one session between sessions on Monday, B on Wednesday, and C on Friday ,

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        Exercise A

        Squat

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        5 sets of 5 reps

        Set up in a stocky rack, lift the bar with your hands as far apart as you can comfortably: step under the rack, squeeze the shoulder blades together and squeeze them together

        Push the rod out of the rack and step back, place your feet at shoulder width, moving your toes slightly outward to screw both legs into the ground as if you were standing on grass and following it Turn up – you'll feel your buttocks tighten and your arch in yours Rise your feet. Breathe deeply into the abdomen and bend your hips back, then your knees and lower your body. Press knees down.

        Walk as far as possible, keeping your head, spine, and pelvis aligned, and extend your hips and knees to stand again.

        Chinup

          image

        Mitch Almond


        5 sets of 5 repetitions

        Hang yourself apart with one shoulder (shoulder) and palms facing down from a pole. Pull the ribs down and hold tightening your core, pull your shoulder blades back and together and pull yourself up until your chin is over the bar. If your body weight is not enough, attach extra weight to a belt or hold a dumbbell between your feet.

        Lateral Raise

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        3 sets of 8 to 12 repeats

        Stand with your feet shoulder width apart and hold A dumbbell in each hand.

        Workout B

        Bench Press

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<p class= 5 Sets of 5 Repeats [19659002] Bend your back, pull the shoulder blades down and together, grab the bar just outside the shoulder width and pull it out of the rack, take a deep breath, tighten the glutes and lower the bar onto your sternum Support your elbows 45 degrees to the sides of the descent.When the bar touches your body, push your feet in de n ground and press the bar at the same time.

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        Bentover Row

          image = "image" class = "Lazyimage Lazyoad" data-src = "https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/bentoverrow-1 542409960.jpg? Crop = 1xw: 1xh; center, top & resize = 320: * "/> </picture></div>
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			<span class= Mitch Almond


        5 sets of 5 reps

        Place a dumbbell on a rack that is at waist level. Grasp the bar with your hands Shoulder width and pull the bar out of the rack Step back and set your feet to hip width Take a deep breath and bend your hips back while keeping your head, spine and pelvis in balance Your torso is almost parallel to the ground.

        Pull the shoulder blades together as you pull the rod to the belly button.

        Romanian deadlift

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<p class= Mitch Almond


        3 sets of 8 to 12 repetitions

        Set up as in the Bentover series: Stel Lie with the hips of the feet on your feet and bend your hips back while holding the alignment until you feel an extension in your thigh muscles knee as needed on the way down. Press your glutes on the way up and return to a standing, high position.

        Workout C

        Hip Thrust

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			<span class= Mitch Almond


        5 sets of 5 repetitions

        Load a barb Put on the Floor and lie on a bench so that your body is vertical and the upper back is supported Roll the bar into your lap (you may want a cushion or towel to cushion it) and hold it on each one Place your feet at shoulder width and turn your toes slightly outwards, tightening your abdominal muscles and riding your heels to stretch your hips until the torso and hips are parallel to the floor.

        Incline Dumbbell Press

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          image "title =" image "class =" lazyimage lazyload "d ata-src = "https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/inclinedbpress-1542410157.jpg?crop=1xw:1xw:1xh;center,top&resize=320:*" / > </picture></div>
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			<span class= Mitch Almond


        3 sets of 8 to 12 reps

        Place an adjustable bench on a 45 degree incline and lean against it with a dumbbell in each hand. Push the dumbbells from the shoulder level to overhead.

        Face Pull

          image "title =" image "class =" Lazyimage Lazyoad "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/140001- 5x5 facepull-598-1542410238.jpg? crop = 1xw: 1xh; center, top & resize = 320: * "/> </picture></div>
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			<span class= Mitch Almond


        3 sets of 12 to 15 reps [19659002] Attach a rope handle to the top pulley of a cable station and place one end in each hand Stepping back to energize the cable, pull the shoulder blades together and pull them down while pulling the handle against your forehead with your palms facing your ears and the upper one Back completely contracted.


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