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Modern bodybuilding training programs are becoming more complex and sophisticated. Nevertheless, we ceased to notice that everything ingenious is simple, and everything simple is ingenious. So is the strength training program, which is based on the 5×5 method (five sets of 5 reps), despite its ingenious simplicity, which is extremely effective for the development of muscle strength and mass.
As you know, the development of muscle strength is the basis for a further increase in muscle mass. Indeed, to stimulate muscle growth, a progression of the load is required, especially a gradual increase in working weights. Therefore, the alternation of training programs for strength and mass is the only right way for a natural athlete.
FEATURES OF 3 DAY SPLIT WORKOUT
The training program for strength 3 times a week according to the 5×5 system is well known, as one of the most effective schemes for increasing strength indicators in the basic movements. It is suitable for both beginners and advanced athletes who have a sufficient level of training and have mastered the correct technique for performing exercises.
The 5×5 strength training program is the optimal combination of training intensity and volume, which contributes to both an effective increase in strength and muscle mass. The 5 sets of 5 reps can be applied to various training systems, including full body and split training programs. Below are the options for a strength training program based on the 5×5 system.
HOW LONG TO REST BETWEEN SETS AND EXERCISES
For the development of muscle strength, it is important to fully recover between sets and exercises. No wonder powerlifters rest between sets for longer than bodybuilders. As a rule, 5 minutes between sets and exercises is enough to restore not only creatine phosphate reserves in the muscles but also the nervous system to work with large working weights throughout the workout. Rest between sets of 2-3 minutes is optimal for the development of both strength and muscle mass.
STRENGTH TRAINING PROGRAM – DEADLIFT PROGRAM
MONDAY (BACK, BICEPS)
Deadlift 5×5
Pull-ups 5×8-10
Rod pull in a slope 3×8-10
Biceps curls 3×8-10
Hammers 3×8-10
Wednesday (BREAST, TRICEPS, PRESS)
Bench press lying 5×5
Push-ups on bars 5×8-10
Inclined bench press dumbbells 3×8-10
French bench press 3×8-10
Twisting 3-4×20-30
FRIDAY (LEGS, SHOULDERS)
Squats 5×5
Leg press 3×8-10 Army bench press 3×8-10
Barbell pull to the chin 3×8-10
Lifting dumbbells w-h sides 3×8-10
BASIC 5X5 STRENGTH TRAINING PROGRAM FOR THE FULL-BODY SYSTEM
1. Squats 5×5
2. Bench press 5×5 lying
3. Deadlift 5×5
4. Bench press standing 5×5
5. Rod bar in a 5×5 incline
NOTES TO THE BASIC FULL-BODY FORCE TRAINING PROGRAM
Full-body workouts on default strength 3
times a week, every other day. If necessary, you can increase the rest
time between workouts by training 2 times a week with an interval of 2-3
days. At each workout, we work out the whole body. The main load
falls on large muscle groups: legs, back, chest. Small muscle groups
(biceps, triceps, calves) get enough indirect load during the training of the
back, chest, shoulders, and legs. Therefore, there is no need to additionally include exercises for these
muscles, since this will only take away the body’s regenerative resources and
worsen progress in the growth of strength indicators in the basic exercises
(squat, bench press, and deadlift).
Properly select the working weights so that you can complete all 5 sets of 5
repetitions without sacrificing technique. At the same time, muscle failure
is possible only in the last approach at the last repetition
At each training session, try to increase working weights at least a little
(1-2.5 kg). If at the next training session you were not able to make 5×5
with a new working weight, then the recovery and super-compensation of the
muscles did not end. In this case, you need to either increase the rest
time between workouts or reduce the load, performing only the first 3
exercises. Also, you can
use the principle of the pyramid, gradually increasing the working weight so
that only in the latter set you will work at full capacity. For
example, if your working weight in squats becomes 100 kg for 5 repetitions,
then the pyramid may look like this: 60×5, 70×5, 80×5, 90×5, 100×5. The pyramid
will not only allow you to warm up qualitatively and avoid injuries but also
fully recover between workouts.
To track progress, it is necessary to keep a training diary, recording every
training there. The
duration of the strength training program is approximately 8-10 weeks. Nevertheless,
you can train on this program as long as progress is observed. Then it’s
worth switching to a three-day split for mass or another mass-gaining program.