5x5 Bodybuilding Workout Routine
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5 Sets of 5 Reps Method
The original 5 X 5 training routine was first used way back in the 1940's by bodybuilders like Reg Park but it only started getting noticed when Vince Gironda started promoting it as a quick an effective way to gain muscle. Many top class bodybuilders still use the 5 sets of 5 reps method as an effective way to increase strength and muscle mass.
The disadvantage of using this method is that it can quickly lead to overtraining if you are just starting out for the first time with weight training. It is without a doubt an advanced technique of training because one is using heavy weights that you can only do 5 reps with.
If you have been training with weights for more than a year then you would not be considered a novice or a beginner and one should definitely try it to see how effective it is for you personally. It is high intensity when done correctly with no more than 90 seconds rest between sets.
It is recommended by the experts that if you have never trained 5 X 5 before that you should not cut off more than you can chew and to start off with 3 X 5 until you are able to monitor your recuperation from this type of training.
The problem is that when training 5 X 5 one is attacking the whole body three times a week and this could certainly cause overtraining if you are doing any other type of sport on top of this kind of training. It is recommended that you split your workouts into two different types.
For example on the first day that you train 5 X 5 you do a normal squat with normal bench-press etc but that you do something like front squats or incline bench-press etc when you do your second workout for the week. It is this kind of change that will help you get more noticeable results as you will always be shocking the muscle into using all the muscle fibers.
A normal 5 X 5 workout usually starts with squats where you would do 5 sets of 5 reps after you have warmed up correctly. You would then move onto something like bench-press for 5 sets of 5 reps and then straight onto deadlift for 5 sets.
After that you would work your shoulders with something like a military press for 5 sets and then finish off with a few sets of isolation movements like barbell curls and triceps pushdowns or skull-crushers. However these isolation movements are not necessary if you are just starting out with 5 X 5 for the first time.
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