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Now that you have a good foundation, it is time to take training up a notch and apply a proven training protocol. The 5x5 program was a favorite of legendary bodybuilder Reg Park and for good reason. It flat out works when done properly. Here is how it is done, do two warm up sets and then begin your first working set.
The goal is to complete five sets of five using the same weight on all of the sets. Lets say that you nail three sets of five, but only hit 2-3 reps on sets four and five. No big deal, just stay with that weight until you can complete all five sets. Once you achieve five sets, increase the weight by five to ten pounds. Because more volume is being used, you are only going to hit each muscle group twice a week. Here is how the program will break down:
Day 1: Monday-Thursday
o A-1: Bottom position bench press 5x5
o A-2: Bent-over row 5x5
o B-1: Weighted pull-up 5x5
o B-2: Military press 5x5
Again do each pair in antagonistic fashion. Do a set of A-1, wait two minutes and then do a set of A-2. Wait two minutes before completing another set of A-1. After you have completed all five sets of A-1 and A-2, take a three-minute break and then move on to B-1 and B-2. Apply the same rest periods there.
Day 2: Tuesday-Friday
o A-1: Stiff legged deadlift 5x5
o A-2: Barbell squat 5x5
Same Instructions as Day 1.
Make sure that you rest up as much as possible on all of your day off. While this program does not look like that much on paper, you will find that it is very challenging (assuming that you are putting in maximum effort).
The goal is to complete five sets of five using the same weight on all of the sets. Lets say that you nail three sets of five, but only hit 2-3 reps on sets four and five. No big deal, just stay with that weight until you can complete all five sets. Once you achieve five sets, increase the weight by five to ten pounds. Because more volume is being used, you are only going to hit each muscle group twice a week. Here is how the program will break down:
Day 1: Monday-Thursday
o A-1: Bottom position bench press 5x5
o A-2: Bent-over row 5x5
o B-1: Weighted pull-up 5x5
o B-2: Military press 5x5
Again do each pair in antagonistic fashion. Do a set of A-1, wait two minutes and then do a set of A-2. Wait two minutes before completing another set of A-1. After you have completed all five sets of A-1 and A-2, take a three-minute break and then move on to B-1 and B-2. Apply the same rest periods there.
Day 2: Tuesday-Friday
o A-1: Stiff legged deadlift 5x5
o A-2: Barbell squat 5x5
Same Instructions as Day 1.
Make sure that you rest up as much as possible on all of your day off. While this program does not look like that much on paper, you will find that it is very challenging (assuming that you are putting in maximum effort).
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