![]() This program will have two unique workouts (A and B), you will train three days per week, and you will alternate between the two workouts. Now that we have some idea what the 5×5 program entails, let’s design a plan. Every workout has Squats, so assuming you workout 3 times per week, you will be squatting three times per week! It’s best to start with a lighter weight – somewhere around 50 percent of your 1 RM and slowly work it up over the weeks. It will tell you how much you lifted last time, and will give you analytics to track your progress over time.Īlso, keep in mind that this program is relatively demanding. ![]() Something that will help you keep track of your reps and sets is logging your workouts in a tracker like Hevy. For example, if you squat 225 lbs for five sets of five on Monday, start with 230 lbs on Wednesday. If you complete your sets without experiencing a breakdown in technique, add 5 lbs/2.5 kg the next time you workout. That means, first do some warm up sets making your way up to your working weight, and then throughout the 5 sets, do 5 reps at that working weight. The principle behind this type of training is as simple as it gets: Perform five sets with your working weight of five reps of each exercise. ![]() These workouts are usually alternated in each workout session, so if you work out 3 times per week, your weekly schedules would look something like the following.
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