This session is all about recovery – but you still work hard and add exercises that will ensure balanced muscle gains. Sets 1 Reps 5 Weight 90% of 5RM – aim to increase this every week 5x5 Workout 2: Recovery Sets 5 Reps 5 Weight 90% of 5RM Bench press or overhead press (alternate this each week) They’re hard and you won’t be able to recover fully if you do multiple heavy sets, but one will do the trick. Only go for one working set of your 5RM for the deadlift. Warm up before each move, then lift 90% of your five-rep max (5RM) for a workout that breaks down maximum muscle tissue. Ideally hit the gym on Monday, Wednesday and Friday – you’ll need that extra day on the weekend after you attempt to set a new 5RM. You should aim to have a rest day between workouts. And take longer rest periods of roughly two minutes. You’ll look to work through that weight and increase your 5RM.ĭon’t rush the sets in this plan as you’re looking to push yourself to build strength. Your five-rep max is usually around 85% of your one-rep max – if you attempt to work this out make sure you warm up thoroughly, get a spotter and work your way up to a final heavy single.ĭon’t get used to that weight though – this plan will aim to increase your strength rapidly. The focus on compound rather than isolation moves allows you to activate more muscles and is perfect for building strength and mass. It is built on three weekly sessions based around lifting your five-rep max (5RM) in four essential compound lifts: the squat, deadlift, overhead press and bench press. The periodisation programme, commonly known as the Texas Method, was developed by Olympic weightlifting coach Glenn Pendlay. It’ll see you smash PBs regularly and give you the physique – not to mention the confidence – to feel like you would fit among the Dallas Cowboys. It might not build you to the size of the Lone Star State but it will make you bigger and stronger than you ever believed you could be.
#STRONGLIFTS 5X5 SUPPLEMENTS HOW TO#
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