So again, of the 5 sets that you perform for these exercises, the first 2 sets are. The final 3 sets are performed with 100 of your working weight. The second set is 5 reps with 80 of your working weight. The first set is 5 reps with 60 of your working weight. (YOu might of course do 4 or 5 warmup sets of progressively heavier weight to reach your workout weight)Īnyways, I could go on and on. 5x5 - All exercises utilizing a 5x5 protocal include 2 warmup sets. Deadlifts you add 10 but remember only 1 set of 5. The catch is that every single workout you add 5 pounds to ever exercise. Workout B - 5x5 Squats, 5x5 Over head press, 1x5 Deadlifts. Workout A - 5x5 Squats, 5x5 Bench press, 5x5 Bent Rows. I do them M W F, I’m in and out in under an hour WITH ADEQUATE REST between sets. The idea is that you just rotate back and forth between them with a rest day in between.
So, here are the basics of the work out but if you have the desire to get stronger and not have to do any bullshit complex silly looking exercises I strongly recommend this.
I felt just as tired BUT I know I went a lot faster than normal and aside from one hill I stayed in the big ring the whole way. Also I just rode into Sackvegas from Beaverskank to pick up the car from the shop. Last week we rode and I was able to get up tricky “burst of energy climbs” like never before. You can lose 50 pounds in a year, you can’t gain 50 pounds of muscle in a year.īUT the coolest part that is in some way on topic for this website is my biking. I don’t play any of that “oh I’m just swapping fat for muscle” cause that’s a pretty big fallacy. Muscles holding my self in a better position now. People say I’ve lost weight but I think I’m just standing with better posture. (Oh, the website is free, no corporate shills here) I googled it and was directed to, I’m in it now about 6 weeks ish and I gotta wow. I had one of the obligatory meetings with a trainer and for my time allotment and desire for real strength he recommended 5x5. My first months goals were just to get in there 3 times a week and build a habit. I just was hating the weather and needed some action. So I joined a GYM (GASP!!) about 3 months ago with little or on direction.
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