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X5 program. Essentially this workout is designed to hit your muscles hard three times per week and then allow enough time to promote growth and recovery. It was designed for strength athletes because one of the most common effects seen by it is an increase in strength. Along with the strength however you will most often see an increase in muscle mass as well, provided you are eating enough calories to support this muscle growth. It should be noted too that you should have a good deal of base training behind you before starting a program like this. The intensity and volume are higher so if your body is not used to dealing with higher loads it is going to wind up having a hard time recovering and you could risk overtraining. What the 5 X 5 program specializes in is periodization, which is changing the program as you progress through it to constantly change the stimulus, promote increases in strength by further challenging your muscles each week and then also having enough recovery time built in with an easier week so as to not become overtrained. You are basically going to complete the 5. X5 program for a total of 7- 9 weeks, which includes 4- 6 weeks of prep work and then a 3- week peak phase. After you have completed the full cycle it is a good idea to do a deloading week where you workout with less intensity or if you prefer just take a week for complete rest. During the first week of the training program you should error on the cautious side to make sure your body has a chance to grow accustomed to this type of training. It is likely going to be something you aren't used to so you need to allow for adaptation to take place. Choosing Your Weight. During this week you will pick a weight that you can do for a total of 5 sets with 5 reps. This weight shouldn't be so easy that you feel you could do a lot more than that but likewise it shouldn't be so hard that you are not able to complete the given protocol. One of the most essential factors of this program is that you do in fact do 5 sets of 5 reps. It is a key factor in the success of the program and must be followed. Before starting the first week it would be a good idea to set a 5 rep max for each of the exercises (as described later) so that you know what weight it is you are specifically trying to beat. During the first week you want to use a lesser weight since obviously you do have 5 sets to complete rather than just the one you used for your rep max test. Bumping It Up. If after the first week you have managed to successfully complete all your sets at a specified weight then bump it up 5- 1. Again here, if you bump it up and are not able to successfully complete all the reps with proper form then this is too high of an increase and you need to be more moderate. If you have really been struggling to lift the amount of weight you were using however then you will want to keep it the same for one more week and then hopefully after that you can raise it higher. By the time you hit weeks 4- 6 you will hopefully be setting new rep maxes and will be seeing a significant increase in strength, provided you are in a caloric surplus. You can sometimes still see strength increases even if you are in a deficit however it is much more unlikely, especially among advanced individuals. Peaking Phase. After you have finished with this prep phase (ending after week 4- 6) it is then time to move onto the peaking phase. What you will do for the first two weeks is drop your sets and reps down to more of a 3. X3 set- up. This will allow you to push each set even harder and therefore hopefully lift more weight, thus upping your max. You may also want to only perform the squats twice per week rather than three times to allow for extra recovery since the large leg muscles take longer; especially while lifting with such intensity. During these few weeks the most important thing you must focus on, even moreso than getting in the reps, is the weight increases. This is your peaking phase after all so you want to be pushing yourself to new levels. Finally for the last week of the cycle you can take it down to one set of three for 2- to- 3 workouts and maybe even try for single reps maxes at the end. It should be noted though that not everyone will choose to do the single rep maxes, one set of three or even the 2- 3 weeks of 3. X3 set- up. If you choose to end the cycle after the initial 4- 6 weeks of 5. X5 that is alright too and in some cases, such as for those who are training for sports, the intensity levels during the peak phases are just too much for them to handle along with their other physical pursuits. Moving on to the exercises now, here is what the set- up will look like. The workouts are going to take a lot out of your body so providing them with the nutrients to fuel the activity as well as recovery from it is essential if you hope to make progress. Conclusion. So if you are looking for a new workout to try and already have a few years of training behind you, give this a chance. If done correctly it is hard not to see good results from it and you will likely be more than happy to go on it again for a second and third cycle in the future. How to Make a Strength Training Plan (and Keep It!) . People grunting in the corner while heaving heavy dumbbells, weights clanking together on a barbell; and to top it all off, there’s a sea of machines with multiple moving parts and levers. Toss in choosing the right exercises and number of sets and reps, and strength training can seem overly complex (calculator anyone?). But there is a method to the madness. When done effectively, lifting weights offers amazing benefits, not only for building bigger muscles and achieving that desired physique, but also boosting your resting metabolism (translation: burn more calories outside the gym!) Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. Osterberg KL, Melby CL. International Journal of Sports Nutrition and Exercise Metabolism, 2. Mar; 1. 0(1): 7. 1- 8. Resistance training and energy balance. Department of Medicine, University of Vermont, Burlington, VT. International Journal of Sports Nutrition, 1. Jun; 8(2): 1. 43- 5. Resistance training increases total energy expenditure and free- living physical activity in older adults. Hunter GR, Wetzstein CJ, Fields DA, et al. Human Studies Department, University of Alabama at Birmingham, Birmingham, AL. Journal of Applied Physiology, 2. Sep; 8. 9(3): 9. 77- 8. Regular strength training can even improve mood and confidence levels Physical fitness and psychological benefits of strength training in community dwelling older adults. Tsutsumi T, Don BM, Zaichkowsky LD, et al. School of Education, Boston University, Boston, MA. Applied Human Sciences, 1. Nov; 1. 6(6): 2. 57- 6. To get us started (and keep us motivated along the way), we enlisted the help of Greatist Experts Dan Trink, Director of Personal Training Operations at Peak Performance, and Kelvin Gary, personal trainer and owner of Body Space Fitness. Check out their helpful tips, plus sample programs to hit the ground (err. Before hitting the weights, check out these tips to get started on the right foot: Set goals! Goals should be the driving force of any strength training program. Follow the SMART acronym (Specific, Measurable, Attainable, Relevant, and Time bound) and make sure to set both short and long- term targets. Start small. Three days a week (on non- consecutive days) for 4. Trink. Any longer and the chance of injury skyrockets. Focus on compound lifts. Gary advocates multi- joint exercises (think squats and deadlifts) as the backbone of any strength training program. By using big moves, lifters can get more done in less time. Plus, it always pays to focus on (and master!) the basics before moving on. Prioritize Lifts. Put the most important exercises first. That way, fatigue won’t compromise form on the biggest lifts Effects of exercise order on upper- body muscle activation and exercise performance. Gentil, P, Oliveira, E, de Ara. Journal of Strength and Conditioning Research, 2. Nov; 2. 1(4): 1. 08. In general, compound lifts should go first with more isolated exercises (finally, a spot for curls) towards the end of the workout. Watch the clock. Limit rest periods between sets to maximize efficiency in the gym. Trink uses the following guidelines: 6 reps or less = rest 2- 3 minutes. Above 6 reps = rest 7. Combine cardio and strength. Gary recommends performing exercises back- to- back (referred to as supersets in the fitness realm) to get the benefits of strength and cardio. By supersetting compound lifts, you’ll get your heart rate up and get a great cardio workout on the weight room floor. Log all workouts. Keeping track of sets, reps, and exercises is crucial for noting progress and identifying when it’s time to up the intensity. Write down sets, reps, and weights used for all workouts. Keeping a log also acts as a motivator! Vary the program. Avoid sticking to the same routine for more than six weeks, Trink advises. Lifters should switch up their program to avoid getting bored and plateauing (going a few weeks without seeing any results). Don’t skip the extras. Make time for foam rolling and stretching to help prevent muscles from tightening up and to stay injury- free! Whether you’ve got three, four, or five days to devote to training, these programs will help you make the most out of hitting the gym. I Have. Note: Perform A and B exercises back- to- back as supersets. Rest 6. 0 seconds between each exercise. Monday (Day One) 1. A) Barbell Deadlift. B) Dumbbell Bench Press. A) Lunge (bodyweight or using dumbbells)2. B) Single- Arm Dumbbell Shoulder Press. A) Leg Press. 3B) Plank (Hold for 3. Wednesday (Day Two) 1. A) Barbell Back Squat. B) Chin- up (bodyweight or assisted)2. A) Single- Arm Dumbbell Row. B) Singe- Leg Stability Ball Hamstring Curl. A) Side Lunges (bodyweight or using dumbbells)3. B) Reverse Crunch. Friday (Day Three)1. A) Barbell Front Squat. B) Inverted Row. 2A) Single- Leg Dumbbell Deadlift. B) Incline Dumbbell Bench Press. A) Reverse Lunge (bodyweight or using dumbbells)3. B) Side Plank (Hold for 3. I Have. Note: Perform A and B (or A, B, and C) exercises back- to- back as supersets. Rest 6. 0 seconds between exercises. Monday (Day 1 – Lower Body)1) Barbell Back Squat. A) Walking Lunge (bodyweight or use dumbbells)2. B) Lying Hamstring Curl. A) Leg Press. 3B) Calf Raise. C) Plank (Hold for 3. Tuesday (Day 2 – Upper Body)1) Chin- up (bodyweight or assisted)2. A) Single- Arm Dumbbell Row. B) Incline Dumbbell Bench Press. A) Cable Chest Fly 3. B) Barbell Bicep Curl. C) Reverse Crunch. Take Wednesday off, then on repeat the same Upper/Lower Split on Thursday and Friday. I Have. Note: Perform A and B (or A, B, and C) exercises back- to- back as supersets. Rest 6. 0 seconds between exercises. Monday (Day 1 – Chest/Triceps)1) Dumbbell Bench Press. A) Incline Dumbbell Press. B) Dips. 3A) Cable Chest Fly. B) Tricep Pushdown. C) Plank. Tuesday (Day 2 – Lower Body)1) Barbell Squats. A) Single- Leg Deadlift. B) Lunges. 3A) Leg Press. B) Glute Hamstring Raise. C) Calf Raise. Wednesday (Day 3 – Back/Biceps)1) Pull- Up. A) Single- Arm Dumbbell Row. B) Dumbbell Reverse Fly. A) Dumbbell Pullover 3. B) Cable Bicep Curl. C) Face Pull. Friday (Day 4 – Lower Body)1) Barbell Deadlift. A) Single- Leg Squat. B) Lunges. 3A) Leg Press. B) Calf Raise. 3C) Plank. Saturday (Day 5 – Shoulders/Abs)1) Barbell Push Press. A) Seated Dumbbell Shoulder Press. B) Dumbbell Lateral Raise. A) Farmer’s Walk (walk 5. B) Roll- Out 3. C) Overhead Waiter's Carry (walk 5. Remember, exercise is just part of the fitness equation. Getting quality sleep and proper nutrition can maximize all of the sweat sessions (especially post- workout). Vary the reps/sets every few weeks to prevent boredom and keep the body guessing. Keep progressing workouts to avoid hitting the wall and transform into a lean strength training machine! 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