Weight lifing 5x5 program how to#

For example, do 90 percent of your three rep max on one day, 80 percent on two days, and 70 percent on two days. If you’re doing three workouts, do one heavy workout, one medium workout, and one light workout. If you’re doing five workouts per week, do one heavy workout, two medium workouts, and two light workouts. The usual suspects include deadlifts, squats, bent-over rows, military presses, bench presses, and weighed pull-ups. You should workout four times per week with two upper body days and two lower body days.įor a strength focus, apply a higher frequency and focus on deadlifts, military presses, and weighted pull-ups. If you want to pack on some size with the 3X3 program, jack up the calories and focus on exercises that provide the most return for your efforts.

Weight lifing 5x5 program how to#

Let’s talk about how to use the 3X3 program for strength and size or just strength alone. It’s great for building dense hard muscles that are as strong as the look. It is safe because the more reps you do, the more likely you are to do one rep wrong.ġ0. It can be used to increase speed and explosive power as well.ĩ. It is easier to execute perfect form on low rep and low set workouts.Ĩ. It doesn’t take long if you focus on compound exercises.ħ. It can be done frequently (3–5 times per week).Ħ. It can be used for pure strength or strength and size.ĥ. The CNS will be stimulated and you will feel strong and powerful after each workout.Ĥ.

Low volume and low reps allow greater focus.ģ. It calls for heavy loads, which leads to serious increases in strength.Ģ. Why? The 3X3 program will get you very strong, and the stronger you are the more effective the 5X5 program will be.ġ.

The 3X3 protocol is also a great prelude to the 5X5 program. It all depends on what exercises you pick and how the workout weeks are structured. The 3X3 program is also great for size and strength goals or just sheer strength goals. The volume is fairly low so high frequency is a viable option. You do three sets of three reps at each session with varying intensities. Why the 3X3? The 3X3 program allows you to focus on heavy weights and low reps. One of my favorite programs is the 3X3 program. Complicated programs are rarely built to last and few trainees benefit from them. Push yourself a little harder each week, using a Rating of Perceived Exertion (RPE) scale to control your intensity.I’m a big fan of programs that focus on doing a few things very well. Rest as needed between all sets, and at least 90 seconds between sets of the 5x5 exercises. If your reps move slowly or form breaks down, stop the set there-no matter how many reps you have left-and reduce the weight.Ĭlassic compound barbell lifts such as squats, presses, and rows activate greater amounts of muscle, making your training highly efficient. If your speed on the first two sets is fast and your form is good, go ahead and add weight on the third set (and fourth and fifth, if your technique holds up). Perform your first set of the 5 x 5 exercises with a weight that would otherwise allow you 8 reps. Pay more attention to form than you do to load.Įvery rep should look crisp and smooth.

Eighty percent of 225 is 180 pounds, so load 180 for your first set. So, let’s say you’re pretty sure you can squat 225 pounds for one rep if your life depended on it, and you want to do a 5x5 workout. Choose a load that you can lift seven or eight times, which is about 80% of your of your max.