Hyperextensions 3x10 (one minute breaks) A1. Do at 1-2 warm up for each main lift after that. Yes, that’s correct–unless you’ve plateaued on that workout for let’s say 3 weeks in a row. On week 1, the fifth set for each 5x5 lift should be 90% of your 5-rep max. Very interesting program you have here. If after a few weeks, it feels like you’re not getting enough work in on heavier weight, then go straight sets across. So, for example, you could ramp up to you top weight for a given exercise in the first 2 sets (not including warm up sets of course); then complete the remaining 3 sets at the top weight for 3 sets across. 3) Just to make sure I am understanding the idea of working my way up to eighty-five prevent of my one rep max, I wanted to provide an example of how I would go about executing this plan: My current bench press max is 315 (this is a tested max with full range of motion by the way): On this page, I'll present a 3 day, 5x5 full body workout routine for intermediate and advanced weight lifters. That being said, you can still push yourself. I just found your website, it’s cool. I recommend selecting compound (multi-joint) movements for large bodyparts – chest, back, legs and shoulders ­– but you certainly don’t have to. The 5x5 Stronglifts Program is a muscle building, fat burning workout routine to add size and strength in a short period of time. 3 back work outs barbell deads weighted pull ups bent over rows and abs. Just make sure that you don't fatigue your muscles on the warm up sets. You can either do those same ones, pick your own exercises, or a mix of both (do some of the same moves I did and then pick others yourself). The reason for their effectiveness is they allow you to train hard and only 3 days a week. Given that workout 1 starts with only one minute of rest between sets, and each workout the rest gets shorter, you'll definitely need to go much lighter than your 5-rep max. Replace 5x5 with 2x5 or 4x5 and one last set of 1x5+ (as many reps as possible). And the size gains are, of course, a side effect (That’s a good thing).So, you can use this program if you’ve hit a plateau or if you just need to change up your current routine. Incline barbell press: 5x5; A2. Each day includes both push and pull movements – essentially a full body training program on every workout. However, intermediates and advanced trainees can benefit greatly from full body training if... FREE Workout Template:  Download the workout log spreadsheet I made for this 5x5 routine. Barbell squat: 5x5 (three minute breaks in between each set) The training is periodized, allowing for cycles of heavy training and deloading. I’m usually in there for about 2 hours, though sometimes I can get out in 90 minutes. If you buy through a link on my site, I may earn an affiliate commission at no extra cost to you. Now all my lifts have stalled. Full-body workout routines are growing more and more popular with each passing day, and for very good reason too. So the question is: Are sets of five reps better for size or strength? The one day off that you get between two workout sessions provides your body ample amounts of time to recover and get stronger. You want to leave room to progress, not start out at a wall. Many times it’s not actually conflicting info, so much as it is different ways to do the same thing. In Workout B, on the other hand, you perform your squat, overhead press, and deadlift. Once you know the 10 exercises you’re going to do, head to the gym for Workout 1. According to the legendary Steve Reeves, Grimek was “the greatest bodybuilder that ever lived” – praise indeed coming from Hercules himself! 5X5 training is best done with the big compound exercises, and it is normally set up as a full body workout, although an upper/lower split or even a push/pull/legs split can be equally effective - especially for those who have been training for a while. Full body routines were used effectively for decades upon decades. Work your way up to 85% of your 1 rep max for your final set of 3 reps. Then you can slowly increase the weight (only if you’re able to) every week or two. Remember, it’s always better to progress slower and stay injury-free than it is to progress faster and get injured. That said, strictly with regard to the big three, I would prefer the three-rep range, as I plan to program my own assistance work, which will make up for the minimal amount of work with the main three lifts. For more experienced lifters, however, it may or may not be the best choice. The exercise order of StrongLifts 5×5 is not random but on purpose. It’s a very simple formula: The same amount of work performed (same sets and reps, same amount of weight) in less time equals a more intense workout. Whatever the time was, jot it down. My second time through the 5x5 Full-Blown workout, I beat all my times from Workout 1 by at least 10 seconds. Training Program 1 is for beginner to intermediate lifters, while Training Program 2 is for more advanced lifters. im doing 4 chest workouts flat incline decline dumbbell flys flat then some abs.