Finally, for the middle path, try two-minute breaks in between each set. For a focus on size, try 90-second breaks in between each set. When you can do five reps on all five sets, increase the weight by five pounds.įor a focus on strength, take 3-minute breaks in between each set. Then load the bar up to your working weight and do five sets. Do two warm-up sets to get the groove down.
To illustrate, lets use the barbell deadlift as an example. The 5x5 program calls for doing five sets of five reps per exercise. If you are tired of complicating programs that take more time to plan than execute, then you are going to love the 5x5 protocol. Then, I am going to go over several ways to take the intensity up a notch for further gains in size and strength.
#5x5 workout rest time between sets how to
In this article, I am going to go over what the 5x5 program is and how to apply it.
It has just the right amount of intensity and volume to build strength and size without inducing burnout and over-training. With all of the thousands of training regimens to choose from the 5x5 program remains as one of the most effective programs for packing on size and strength. The program rocks and when applied correctly builds a tremendous amount of size and strength. It was the favorite of Reg Park who just so happens to be one of Arnold's idols for a simple reason. One such program is the well-known 5x5 (five sets of five) program. The bottom line is that standard training regimens that have been tried and tested over the years are hard to beat. So it is not surprising that the masses feel that complicated training regimens are a necessity. This is not surprising, as many people tend to complicate everything in life these days. They want to believe that training is a complicated progress so they can spend more time planning workouts than doing workouts. They just cannot believe that simple training programs work. Show the average modern day trainee a simple and effective training regimen and they will look at you like you are dumb enough to buy a time-share. Over the years training has become more and more complicated.
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