To give yourself more of a challenge, go with something weighted instead, like machine crunches or cable crunches. In other words, bodyweight crunches and sit-ups are probably not your best options for ab exercises. Pick exercises you can go sufficiently heavy on, since you'll be doing just 5 reps per set. If you'd rather do cable cross-overs than dumbbell bench presses for five days, knock yourself out. I recommend selecting compound (multijoint) movements for large body parts-chest, back, legs, and shoulders-but you don't have to.
Pick pretty much any type of exercises you want, from free-weight moves and machines to cables, kettlebells, and the Smith machine. You'll be doing the exact same exercises every day, so choose well. To prepare for your first of five workouts (Workout 1), select your 10 exercises, one for each muscle group. If and when you're able to accomplish this, it means your training intensity is increasing from workout to workout. You'll be doing 10 exercises in each session, one move per body part for chest, back, legs, shoulders, traps, biceps, triceps, forearms, calves, and abs.Įvery workout, your goal will be to complete the 5 sets of 5 reps for each exercise in less time than it took the day before. My 5x5 routine consists of one more five: five workouts. Sound challenging? Good, that's the point! The self-competition aspect will help you systematically increase your intensity so you can pack on more muscle mass. Second, you'll have shorter rest periods because you'll essentially be competing against yourself to complete each exercise (5 sets, 5 reps) in less time than you did the day before.īy making this a full-body exercise, you will maximize fat loss, since full-body training is better for burning body fat than split-body routines. First, you'll hit each major muscle group every day. My version of the classic 5x5s keeps the weight heavy, but differs in two important ways. These workouts are nearly always done as body-part split routines, ranging from upper-body/lower-body splits to 3-5-day splits. My Twist On A ClassicĪ typical 5x5 program entails using a relatively heavy weight and taking ample rest periods between sets (2-3 minutes or more). When you follow my version of 5x5s, you'll be promoting muscle building even more. You might well ask, "Are sets of 5 reps better for size or strength?" After sifting through anecdotal and empirical research, my answer is unequivocally that it helps both.
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