Are you looking for a program to start (or to continue) your weightlifting journey? Do you want to build strength and muscle at the same time? If so, you should try doing 5 x 5 workout. This is an old training method, which was created and used by people like Reg Park, Bill Starr and others. There are different versions of 5 x 5 workout, but today I want to talk about Stronglifts 5 x 5 training method.
STRONGLIFTS 5 X 5 METHOD
This method of training involves two workouts. These workouts are:
Workout A:
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Workout B:
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
MAIN POINTS OF USING THIS ROUTINE
1) You have to do these workouts 3 times a week. For example, you can train on Monday,Wednesday and Friday.
2) You have to alternate between workouts every time, which means that your first week of training should look like this: Monday - workout A, Wednesday - workout B, Friday - workout A. Then the second week you will do workouts in this order: B,A,B. The third week: A,B,A,etc. I hope you get the idea.
3) Every workout try to increase the weight you are lifting by 5 lbs (don’t start this program with very heavy weight, you can start it with weight that you are able to do 8-10 reps with).
4) Try doing this workout routine for 4-6 weeks. After that, you can switch to some different routine, or, if you are making good gains, you can continue doing this program, because there is no need to stop it while it still works for you.
5) If you are trying to build muscle, you should also get about 1 gram of protein per body pound and make sure that you eat a lot of calories every day. If your main goal is strength building, then nutrition is not so important, you can get decent strength gains without caring about your nutrition at all.
