5x5, full body workout and muscles
Do you like switching programs? Are you looking to get stronger? Bigger? Meaner? Get more muscles? Start training 5x5 and switching each 4 month with any other program. These are training programs that will work for natural strength and natural bodybuilders.One year workout program
This is my training program for this year. It might happend that I skip month 6-7 or 9-10, or change the order. But acctually this is how I want it to progress. I also would like to add one extra month of "The Bane Workout" but I can't see how this would work. The Reg Park 5x5 Full body Workout in moth 8-9 is a killer, to many different excersises - but if we just get enough kcal and rest on off days it will probably be intense but with great results.
Month 1-2: Stronglifts 5x5Month 2-4: Reg park 5x5
Month 3-4: Bill Starr 5x5
Month 4-6: The Bane Workout
Month 6-7: Strong Lifts 5x5 Re-boot (2 weeks)
Month: 8-9: Reg Park 5x5 Full body workout
Month: 9-10: The Full Body Workout program
Ok so this year I (you) will get stronger and healthier. Seven months ago I got depressed, I didn't realise it - my girlfriend did. She encouraged me to stop with my bodybuilding workouts, quit my job and just take some time off. I did and now Im feeling great, Im starting with the strong lifts routines instead so Instead on focusing on "my body" I will focus on strength instead and probably feel more at pleased with my self. I know that from before that when focusing on gaining strength instead of "getting the pump and building muscles" I have previously just feelt more comfortable and pleased with my self.
What sets this program for comparison with the originals is that I have modified it a bit to better fit my personal preferences. I like variation in my training and I like to test various training programs - I suspect I'm not aloneat doing this, mainly because we all want "results" NOW, that is why many guys (and girls) start doing drugs (steroids) I belive. Steroids are not good, and bodybuilders in magazines are not healthy. It is a shame that this "subculture" of anabolic people are being heroized and the impact they are having on "ordinary" people is sick. I blame the media for this.
I have been practicing strength and bodybuilding for years and often so my friends, family and other people walk up to me and want tips on how to train and exercise program which they must comply.
Often I even let people go with to the gym if they promise to continue to train by them selfs, but it's not very often they do - it have never happend. Too many of my friends just want to utilize my training expertise for a short period and when they do not get results (after practicing for a maximum of one month), so they give up.
ONE YEAR FULL BODY WORKOUT PROGRAM
I have been trying and training every kind of workout program - from real bodybuilder splits to simple full body workouts. I have eaten extreem amounts of food (protein, kcal, carbs, fats, veggies) and tested almost all varieties of strength and body building workouts I could lay my eyes on. I have read every book, trained every muscle and one thing all workout programs have in common is that every single program works if eat THE proper diet!This is a one year full body workout program were you will focus on progressive overload. We do not focus on the pump training, the pump training you can do at home or before you go down to the beach. The pump doesnt build enough muscle over time. The goal with this workout program is to build more denser muscle. Maybe my thoughts on "the pump" workouts are wrong, but just look at strong men with dense muscle - do you really think they workout the pump or do you think they workout increasing the strength?
Never do 10x10 German Volume Training: The only training variant I can not recommend to anyone is the "German Volume Training". It was the worst training I have ever done - when I was done, I was weak and I did not gain any muscles. Maybe this type of training works for you, but I am pretty sure it will just get you week and depressed. IF you are on drugs this workout will probably work for you, but if you are on drugs -> ANY workout program will work for you.
Volume vs frequency vs progressive overload
It is quite easy to read, understand and take a stand in the "volume vs frequency" battle going on between different types of "bodybuilders". But beeing a natural bodybuilder and read through thousands of articles, comments and scientific statements I will simply just state that Frequency+Progressive overload wins every battle. That is why full body workouts are recommended to many people and you are probably going to progress more in strength and muscle using a workout routine using high frequency with a progressive overload attitude than doing a "30 set volume" workout once each week. But! It doesnt matter which specialization you choose if you do not focus on draining your muscles during every workout. If you train like a fart you will only get better at farting. If you train at farting hundred times once per week you will probably just be a big fart. If you want to win any farting competitions you need to train more frequently and make sure you can make the best and biggest fart ever when doing this. With too much rest your performance will decline, with not enough rest your perfomance will decline.In all programs below you are to add weights and use progressive overload. Do add weights each workout or each week. It is important to write down and keep a log on this. You are going to putt on more and more weight over time.
Do you want to learn more about over training and natural body building read this article on Afpafitness
Diet: 20% fat, 20% protein and 60 % carbohydrates - try to eat as much vegetables as possible. Broccoli and kale are two great veggies to eat!
This is one year off full body workout routines:
Here is a page I will dedicate to various training programs for those of you who want to become stronger. Variation is the key! Follow this one year full body workout program and see where it gets you. Do each "program" for five to eight weeks. So lets start with:Let us start with The Stronglifts 5x5
Stronglifts.com 5x5 is a great program that will work good for anyone.It is simple, effective and progressive! Read more about this program or visit the site www.stronglifts.com - they have tons of correct information on strength training that you will probably benefit from reading!
The A, B, A - B, A, B workout schedule makes it easy to remember.
Workout A; Back squat, Benchpress, Rows (and dips)
Workout B; Back squat, Over head press (or military press), deadlifts (and chinups)
Reps and sets: 5x5 on Squats, Rows, Bench press and over head press
Reps and sets: One set of five on the deadlift
Reps and sets: 3 sets of 15 on chinups and dips
Procent to use: First warmup squats 1-2 reps adding weights til you are on 5 rep 100% - then start 5x5 100% 5 rep workout
More about the Stronglifts 5x5 full body routine
Why stronglifts 5x5 works: Progressive overload and tons of squats! Each session increase 2.5 kilos on each excersise.Stronglifts 5x5 is good for: Increasing general health and strength
Stronglifts 5x5 rest between sets: Don't worry about it, 2-3 minutes will be enough. If you need more rest before the last set take five minutes.
For how long should you do this program: Until you stall or it doesn't work for you no more. For me the stronglifts 5x5 full body workout program works for 1-2 months, then I am strong as an oxe and my legs are strong and muscular, but my legs are tired and sour from all the heavy back squats.
Add extra workouts: The stronglifts claims if you deviate from the program, by adding more workouts it is no longer Stronglifts 5x5. But it might be what you need to grow. Feel, how long have you decided to test Stronglifts 5x5? If you plan to run it for a longer period and follow the program fully, you should not add to or change the program. If you where receiving feel you want to experiment so try adding a so-called "back off set", remove the weights and do as many reps as you like on an extra final set. I would only recommend that you do this in one exercise per training day and that you vary the muscle group / exercise between the three days you will spend in the gym.
Add Cardio: By doing cardio on off days or after your workout session you will get tons of benefits. By adding cardio, walking, cycling, swimming or running, you will get additional benefits by improving heart and blood circulation. I would recommend you to do it either directly after training or on your days off. But make sure that you get the time off Saturday and Sunday so that your legs have time to recover for next week's hard leg workout.
Stretching: For powerlifters and anyone who generally wants to improve health, one should include stretching. When going for a program that has heavy squats three times a week, it becomes more important to not lose agility, improve blood flow and reduce inflammation risk but also to reduce injury risk.
Reg park 5x5
The Reg Park 5x5 full body workout uses a "A, B, A - B, A, B" schedule which makes it easy to remember. Try to keep one heavy monday workout each week and use the wednesday as a "easy" workout and friday as intermediate or heavy workout.Progressive overload - adding weights on all excersises once or twice a week.
Workout A: Back squat, Chins, Dips or bench press, Curls, Wrist work, Calves,
Workout B: Front squat, Pendalay row, Over head press (military press), Deadlift, Wrist work, Calves
Reps and sets: 5x5 on Squats, Chins, Dips, Pendalay rows, deadlifts, bench press or over head press
Reps and sets: 2x10-15 on Wrist work, Curls and Calves
Procent to use: First two sets are warm up sets. Set1; 50, Set2; 70%; Set:3-5: 100% 5 rep max
More about the Reg Park 5x5 full body routine
Why it works: Progressive overload is the key - each session increase 2.5 kilos on each excersise.Good for: After doing heavy back squats every workout your legs will start to give up. Changing to this routine might give you that extra boost you need to keep your progressive overload in schack. Doing more deadlifts than on the stronglift will probably be benefitial for you if you want to increase your deadlift numbers.
Rest between sets: 2-3 minutes
For how long: The Reg Park 5x5 could be used until you stall or it doesn't work for you any more. For me the Reg Park 5x5 full body workout program will be used for 1 months and 2 weeks.
Add Cardio:
Bill Starr 5x5
Workout A: Power Cleans, Bench press, SquatsWorkout B: Power Cleans, Incline Bench press, Squats
Workout C: Power Cleans, Overhead press, Squats
Procent to use: First two sets are warm up sets. Set1; 50, Set2; 70%; Set:3-5: 100% 5 rep max
More about the Bill Starr 5x5 full body routine
Extra workout for the Bill Starr 5x5: If you want to add any extra assistance workout you can choose from: 1x amap chins, 1x amap dips, 1x amap calves workoutWhy it works: Power Cleans and squats three times a week! :)
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Bane - The Insane Bane Workout
More about The Insane Bane Workout
Why it works:Good for:
Rest between sets:
For how long: 4-6 weeks
Add Cardio: Keep cardio at minimum during this program
Stronglifts 5x5 re-boot
A re-boot to strength 5x5 stronglifts
Why it works: After doing any other workout like Insane Bane Workout which is mainly there to pack on some more muscles in a short time you will need to re-boot your strength gains. Take some weight of your excersises and quickly build up your strength again (if needed).Good for: Gaining some rest and extra strength - getting ready to squat again three times a week with the Reg Park 5x5.
Rest between sets: As long as needed.
For how long: 2 weeks
Add Cardio: Add cardio to off days!
Reg Park 5x5
More about the Reg Park 5x5 full body routine
This time we will be spending serious time in the gym. Maybe a bit to much, so make sure you have time and eat plenty of high quality food.One work out session three times a week: A) Monday, Wednesday and Friday
45-degree Back Extension: 3 sets of 10
Front Squat: 5 sets of 5
Back Squat: 5 sets of 5
Bench Press: 5 sets of 5
Military Press: 5 sets of 5
High Pull: 5 sets of 5
Deadlift: 5 sets of 5
Calf Raises: 5 sets of 25
Why it works: Increased volume with heavy weights and a high frequency. This is an intense workout routine with deadlifts 3 times a week. Make sure you use proper form and don't max out on the weights. IF you feel like it, use a "90 - 80 - 60" procent max for each day, this will make your friday routine more of a "relax and rest" workout. You can also do a "90 - 60 - 80" procent, making wednesday your "relax and rest" day.
Good for: Building muscles, increasing strength and getting ripped (if following proper diet!)
Rest between sets: Try to keep it at minimum 1 min 30 sek to max 4 minutes, or start sleeping at the gym
For how long: Four to eight weeks. I will stick to 5 weeks then continue to the next routine
Add Cardio: On off days you can do easy cardio for longer period (long walks) or fast paced high intensity cardio on off days. Rest weekends.
The full body workout program
The full body workout routine to change your workout routine. Spice it up and change sets and reps in this full body workout program. Change every other week with this full body workout program and your body will not excpect whats coming.More about the full body workout program
Week 1 and 2: A, B, C, A, B, C full body workoutA) Squat: 5x5, Bench Press: 5x5, Wide Grip Pull Up: 3x10 Weighted Sit Up: 3x10-20
B) Deadlift: 4x5, Seated Barbell Press: 5x5, Barbell Curls: 3x 5-10, Seated Calf Raise: 3x10-25
C) Front Squat: 5x5, Close Grip Bench Press: 5x5, Bent Over Row: 5x5, Romanian Deadlift: 5x5
Week 3 and 4: A, B, C, A, B, C full body workout
A) Squat: 3x3-5 Deadlift: 1x5, Bench Press: 3x3-5, Seated Barbell Press: 3x3-5
B) Leg Press: 2x15, Dumbbell Flys: 2x15, Lat Pull Down: 2x15 Leg Curl: 2x15, Dumbbell Lateral Raise: 2x15, Skull Crushers: 2x15, Concentration Curl: 2x15, Seated Calf Raise: 2x15 Rear Laterals: 2x15
C) Squat: 1x20, Dumbbell Bench Press: 3x6-10, Bent Over Row: 3x6-10, Romanian Deadlift: 2x6-10, Seated Dumbbell Press: 3x6-10, Close Grip Bench Press: 2x6-10, Barbell Curl: 2x6-10 Standing Calf Raise: 2x6-10
Week 4 and 5: A, B, C, A, B, C full body workout routine
A) Squat: 6x2-3, Romanian Deadlift: 2x6-10, Barbell Rows: 3x6-10, Weighted Dip: 2x6-10 Seated Dumbbell Press: 2x6-10
B) Bench Press: 6x2-3, Front Squat: 3x6-10, Pull Up: 3x6-10, Barbell Curl: 2x6-10, Weighted Sit Up: 2x10-25
C) Deadlift: 6x2-3, Seated Barbell Press: 3x6-10, Close Grip Bench Press: 3x6-10, Seated Calf Raise: 2x10-25, Dumbbell Side Bends: 2x8-15
Week 6 and 7: A, B, A, B, A, B full body workout routine
A) Squat: 4x8-10, Bench Press: 4x8-10, Barbell Row: 4x8-10, Military Press: 4x8-10, Seated Calf Raise: 2x10-20, Weighted Sit Up: 2x10-20
B) Deadlift: 2 x10-15, Leg Press: 2x12-15, Incline Dumbbell Bench Press: 4x8-10, Dumbbell Shrug: 4x8-10, Barbell Curls: 4x8-10, Standing Calf Raise: 2x10-20, Hanging Knee Raise: 2x10-25
Week 8 and 9: A, B, C, A, B, C
A) Squat: 3x6-15, Bench Press: 3x6-10, Lat Pull Down: 3x6-12, Leg Curl: 3x8-15, Upright Row: 2x6-10, Skullcrushers: 2x6-10, Barbell Curl: 2x6-12, Barbell Shrug: 2x8-15, Any Ab Exercise: 2x10-25
B) Deadlift: 3x5-10, Leg Extension: 3x8-15, Dumbbell Bench Press: 3x6-10, Seated Barbell Press: 3x6-10, Seated Calf Raise: 2x10-20, Cable Tricep Extension: 2x6-12, Concentration Curl: 2x6-12, Rear Lateral: 2x8-15, Ab Exercise: 2x10-25
C) Leg Press: 3x10-20, Barbell Row: 3x6-10, Romanian Deadlift: 2x6-10, Incline Bench Press: 3x6-10, Side Lateral: 2x8-15, Close Grip Bench Press: 3x6-10, Pinwheel Curl: 2x6-12, Dumbbell Shrug: 2x8-15, Ab Exercise: 2x10-25
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Madcow Intermediate 5x5
More about the Madcow 5x5 Intermediate full body routine
Why it works:Good for:
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Smolov
Why it works:Good for:
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The 6-9 Set workout
Okay, so now we have gained tons of strength and it is time to up the sets. We are now going to use six to nine sets of heavy compound movements, the rep range you will be using will be between 4-6. You will be working out every day for the next four weeks so you better be prepared for this 6-9 set workout program.Workout A: Leg day: 9 sets of 4-6 reps of Back squat
Workout B: Cardio: Long walk 1 hour or riding a bike 35 minutes
Workout C: Back: 9x4-6 Rows + 2xamap chin ups
Workout D: Cardio: Running
Workout E: Leg and chest: 6 sets of 4-6 reps Front squat and 9 sets of 4-6 reps of benchpress
Workout F: Cardio: Running
Workout G: Back and shoulder: 9 set of 4-6 reps of Deadlifts and 6 sets of 4-6 reps of militar press
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