This is linked to superior muscle gain over time and allows you to perform better on each set ( 6).
When in doubt, rest a bit more rather than less. This will depend on the individual, but general recommendations suggest resting anywhere from two to five minutes between sets with heavier weights.
The primary objective of resting between sets is to allow your muscles to rest temporarily to gather enough strength to do your repetitions as designed in the workout. Warming up properly will help boost longevity and allow you to train more effectively ( 5) long term. In general, it’s best to start with an empty barbell and make modest increases in weight until you reach your working weight. Warming Up Properlyīesides the mandatory warm-up routine you would do before every workout, we recommend doing some basic warm-up sets for each exercise. Instead of plateauing after a couple of weeks because your starting weights were too heavy, you get to increase the weight over several weeks steadily. Second, it allows you to gain momentum and get a good feel for progression. This achieves two things:įirst, it helps you get accustomed to the program and frequency. For instance, if your best bench press is 230 lbs, start your working sets with approximately 115 lbs. In general, we recommend starting more conservatively and building from there.įor example, if you have a good idea of your 1RM on the core lifts, start with around 50% of your 1RM. Depending on how you’ve been training so far, easing into this can vary in length and magnitude. Meaning, you will complete one cycle every two weeks.ĭeadlift – 5 sets x 5 reps Picking Your Working WeightsĪs you’re just getting started with the 5×5 workout program, you should definitely ease into it.
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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