5×5 Workout Program
The 5×5 workout plan offers many benefits when it comes to maximizing your overall growth and development in the gym. The low number of repetitions means you’ll be lifting very heavy weights relative to your current strength level and body size. This heavy training teaches your nervous system to maximally recruit each muscle fiber, meaning you can produce more force with the same muscle fibers over time. The goal is to build strength in compound movements by adding weight every time you do the workout.
For optimal gains, you should base your program on a 1 repetition maximum (1RM). Calculate Your One Rep-Max (1RM) For 5 reps, you should be roughly able to lift 70-80% of your 1RM. Start with low weight for the first 2 weeks — or just the bar if you’re a beginner. After each 2-week cycle, add 2,5-5 kg to the squat and deadlift and 2,5-5 kg to upper body exercises. You’ll only do these workouts 3 times a week, as the rest days in between workouts are crucial to encouraging muscle growth.
Before starting the training, make sure to do warm-up exercises. The proper way to warmup is to start with two sets of five with the empty bar. Add 10-20kg/25-45lb and do your next warmup set for 2-3 reps. If you want to create a warm-up routine for yourself, remember that there are many warm-up and stretching exercises on fitnessprogramer.com.