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5x5 workout program buff dudesJanuary 14, 2021 by admin 0 Comments 5 5 Workout Routine – Day 1 – Part of our 12 Week Plan Prep Weeks 12 WEEK PLAN 96 Page BOOK: 12 WEEK PLAN 96 Page .PDF: BUFF DUDES TANK TOPS – SQUATS Tutorial: PENDLAY ROW Tutorial: BENCH PRESS Tutorial: OVERHEAD PRESSTutorial: SKULL CRUSHER Tutorial: Buff Dudes Full Body 5x5 plus Abs Shared By : sats87 Frequency : 3 days / week Day Type : NumericalType : General FitnessDifficulty : IntermediateDownloads / Views : 124 / 39350 Average Rating 296 votes Track this workout in our app, download below Track thisworkout in our app, download below Description Full body workout with additional abs workout Workout sent! Please check your inbox. The StrongLifts 5 5 strength training program consists of two workouts Do three workouts per week. Never train two days in a row or do two workouts in a day. Waitone day before doing your next workout. This gives your body time to recover, get stronger and build muscle so you can lift heavier next workout. Alternate workout A and B each time you train. Most people train Monday, Wednesday and Friday. This gives you one recovery day between each workout,and two recovery days before your next workout on Monday. What also works is to train Tuesday, Thursday, and Saturday or Sunday, Tuesday, and Thursday. Start StrongLifts 5 5 by doing workout A. Go home, eat and sleep. Two days later do workout B. Another two days later do workout A. Yourfirst week will look like this if you train Mo/We/Fr Start week two with workout B because you finished week one with workout A. Then keep alternating the workouts each time you go to the gym. Your second week will look like this if you train Monday, Wednesday, and Friday like most people Keepalternating workouts A and B. Week three and five will look like week one. Week four and six will look like week two. If this doesn’t make sense, signup to my daily email tips to get spreadsheets – you’ll get an overview of your first 12 weeks. The app also auto-alternates workouts A and B. Start light soyour body can get used to Squatting, pressing and pulling three times a week. If you’ve done these exercises before, with proper form, start with 50% of your five rep max. You can enter your best lifts in the spreadsheets or the apps, and they’ll calculate your starting weights for you. If you’ve never donethese exercises before, haven’t done them in years, or you’re intimidated by free weights then start with the lowest weights possible. This way you can build up your confidence and practice proper form. Here are the recommended starting weights if you’re new to lifting 5 5 means you do five sets of fivereps with the same weight. Squat 20kg five times, rack the weight, and rest 90 seconds. Then Squat 20kg for five reps again. Repeat until you’ve done five sets of five (5 5). Then move to the next exercise. Note that Deadlifts is only one set of five reps (1 5). This is because you’re doing Squats 3x/weekwith increasing weights. Most people find that 5 5 Deadlifts after 5 5 Squats is too hard once the weights get heavy, and that Deadlift increase fine doing only 1 5. If you want to do more than 1 5 Deadlift, better is to warmup by doing sets of five reps (the app suggest this kind of warmup). This gives youmore Deadlift volume without the intensity of doing several sets of five with the same weight. Increase the weight every workout on each exercise where you completed five reps on each set. Add 2,5kg/5lb on those exercises. On Deadlift add 5kg/10lb. So if you’re new to lifting and started with therecommended starting weights, your first two weeks will look like this Free: download the StrongLifts 5 5 spreadsheet to get your first 12 weeks of training calculated for you. You’ll know the exercises, weights, sets & reps to do. And the progress graphs will keep you motivated. Signup to my daily emailtips to get the spreadsheet. Just click here. All weights include the bar because you lift it. So Squat 5 5 27.5kg/60lb means you put 3.75kg/7.5lb on each side of the 20kg/45lb Olympic bar. You need small plates of 1.25kg/2.5lb to do this. The first weeks will feel easy. But the weight will increase fast.Within four weeks you’ll be Squatting 30kg/60lb more, pressing 15kg/30lb more and Deadlifting 30kg/60lb more. Start with the bar and you could be Squatting 100kg/220lb for 5 5 in 12 weeks. That’s more than most people. Your goal is to add weight every workout for as long as you can. You won’t beable to do this forever. Eventually you’ll struggle to get five reps and fail (there are ways to get around that). But most people are surprised by how long they can add weight each workout with such a simple program. Overview Typical Results Your results depend on your age, gender, weight, technique,nutrition, sleep, experience, consistency, effort, etc. Many people have doubled their Squat to 300lb, gained 24lb and lost 12lb in a year on this program. But these results are atypical for older lifters or females with less testosterone. The typical result you can expect if you do StrongLifts 5 5 as laid out isan increase in strength and muscle mass. The magnitude of the gains and time it takes varies. But I’ve never met someone who didn’t improve with this program. Do it by the book and here’s what you can expect More Strength. You’ll gain strength on every StrongLifts 5 5 exercise. You’ll quickly liftmore than other people. Your strength will transfer to physical activities outside the gym. Picking up heavy objects, carrying groceries or walking up stairs will be easier. More Muscle. Your muscles will become stronger and bigger to lift the weights. If you’ve never done a proper training program like thisone before, you can gain up to 24lb of lean muscle in a year. You’ll also regain lost muscle and stop muscle loss from aging/dieting. Less Fat. The heavier the weights, the more energy you’ll burn. You’ll also burn more energy post-workout for muscle recovery. Your metabolism will be higher. Eat right ontop of lifting weights and you’ll lose fat. Your waist and body-fat will decrease – without doing cardio. More Endurance. Your muscles will last longer before they get tired because they’re stronger. It will take them less effort to do things like walking or running. Many people have been surprised to find outthey can suddenly run three miles despite never actually running. More Power. Stronger muscles can do more work in the same amount of time. Increasing your strength will therefore make you more powerful and explosive for sports. You’ll be faster on the field, harder to tackle and hit harder. You’ll betougher to beat. More Fitness. Your heart muscle will get stronger like every other muscle. Daily activities will take less effort because they’ll put less demand on your stronger heart. Your blood pressure and heart rate will decrease. Your cardiovascular fitness will increase. More Flexibility. Your hipmobility will increase because Squatting three times a week moves your legs through a full range of motion. Your shoulder flexibility will increase from holding the bar on your upper-back – this opens your chest and improves your posture. More Health. Your testosterone will increase. Your cholesterol,blood pressure and stress will decrease. Your glucose metabolism and insulin sensitivity will improve. And so on. All of this will make you feel healthier and younger. You’ll have more energy than before. Less Injuries. Your bone density will increase and balance improve. Your joints, spine and the musclesaround them will get stronger. They’ll give them more support and protection. This makes you less likely to get injured and may even eliminate nagging pains. More Confidence. People will notice your new body and strength. Some will compliment you. A few might ask for advice. This positive feedback,the respect you’ll get, and the changes you’ll make will make you believe in yourself more. You’ll become more confident. More Toughness. Adding weight every workout is hard work. But this strengthens your mind as well as your body. It increases your pain tolerance, pain treshold and mentaltoughness. This makes it easier for you to work hard because you become tougher. More Time. Only three workouts per week. Each takes 45 mins the first 12 weeks, max 80mins after that. So you’ll spend max four hours in the gym each week. The other 164 hours you can spend-guilt-free on family,friends, hobbies, etc. You’ll have a life outside the gym. More Money. You won’t need expensive supplements to get results (most don’t work anyway). You also won’t need a lot of equipment. You can easily build a home gym and train from your garage as I did for ten years. This saves money on gymfees. For best results guys need to increase the main lifts to 140kg/300lb Squat, 100kg/220lb Bench and 180kg/400lb Deadlift. Anything below that isn’t enough to see dramatic improvements. Your focus should therefore be to increase the weight until you reach these minimum targets. Warning: thisprogram looks easy, but isn’t. You’re adding weight every workout. This triggers your body to gain strength and muscle to lift heavier the next workout. It’s the most effective way to train but it’s hard work. Some people don’t have the mental fortitude for it. If you do, you’ll gain. Muscles Worked StrongLifts5 5 is a full body training program. Every exercise works several muscles. Together, these compound exercises work your whole body. This is what makes this program so time-efficient – you can train every single muscle by doing only three exercises per workout. This can be hard to believe if you’reused to train one muscle a day by doing a dozen of exercises per workout. But you don’t need to train your muscles directly for them to grow. They actually grow better with compound exercises because you can lift heavier weights. This triggers more growth. This is why more strength is more muscle. Thestronger you are, the heavier the weights you can lift, and thus the more muscular you’ll be. Your muscles must grow bigger to lift the heavier weights. It’s therefore not the quantity of exercises you do that matters most. It’s the intensity. The intensity is higher on compound exercises because you can useheavier weights. StrongLifts 5 5 uses the five best compound exercises – “the big five”. Here are all the muscles you’ll work by doing the Squat, Bench Press, Overhead Press, Deadlift and Barbell Row every week Chest. Your whole chest works to push the bar away from you when you Bench Press.Your upper-chest works to lift the weight when you Overhead Press. Shoulders. Your whole shoulder girdle (front, side, rear) works to raise your arms when you Overhead Press. Your front shoulders also work to raise your arms when you Bench Press. Arms. Your biceps pull the weight to you when youBarbell Row. Your triceps push the weight when you Bench/Overhead Press. Your arms contract on every exercise to hold the bar. Forearms. Your forearms keep the bar in your hands on all exercises. They work very hard on Deadlifts to keep your hands closed against gravity so you don’t lose the bar.Abs. Your abs work on every exercise to support your spine. They keep your lower back from rounding on Deadlifts, Squats and Rows. They keep it from arching on the Overhead Press. Calves. Your calves work to straighten your ankles when you Squat and Deadlift the weight up. They also stabilize youwhen you Overhead/Bench Press and Row. Traps. Your traps work to keep your shoulders in place when you Deadlift and Barbell Row. They transfer power to the bar. They also contract at the top of your Overhead Press. Thighs. Your quads, glutes and hamstring straighten your legs and hips when youSquat and Deadlift. They also keep you stabilized when you Overhead/Bench Press and Row. Back. Your lower back keeps your spine from rounding on Deadlifts, Squats and Row. Your upper-back pulls the weight back on Rows. It also keeps the bar close on Deadlifts. You can’t make the mistake offavoring body-parts on StrongLifts 5 5. The compound exercises work your whole body. So you won’t turn into a captain upper-body with only chest and arms but no back and legs. Instead you’ll build a balanced, well-proportioned physique. In fact, the upper/lower-body distribution is almost even. Overtwo weeks you do 150 Squat reps (lower), 150 Bench/OHP reps (upper), 15 DL reps (lower) and 75 Rows reps (upper). That 43% lower-body vs 57% upper-body work. This creates a balanced body development. Keep in mind StrongLifts 5 5 is not a bodybuilding program. You will build your body. Youwill build muscle. A lot of muscle. But you won’t turn into a bodybuilder. You’ll build a muscular and athletic body instead. One that doesn’t just look strong but actually is strong too. The key is to increase your strength. Don’t expect the chest development of a 100kg/220lb bencher if you only bench halfthat. Don’t expect legs like a 180kg/400lb Squatter if you can’t even Squat two plates. Aim for that 140kg/300lb SQ, 100kg/220lb BP and 180kg/400lb DL. Why This Works According to the legend, Milo from Croton trained for the Olympics by carrying a calf each day. The calf grew bigger which increasedthe weight he carried. This triggered his body to gain strength and muscle. It turned him into the best wrestler of his time. Milo won the Olympic Games 6x. It’s just a legend, but there are many lessons here. He started light. He added weight slowly. He added weight every workout. He lifted a heavy objectthat worked his whole body. He lifted it frequently. He balanced it himself. His program was simple. But it was hard work. And it was effective. StrongLifts 5 5 doesn’t use a calf. But it works the same way. And that’s why it’s so effective. Free Weights. Machines balance the weight for you. Free weightsforce you to balance it. So they engage more muscles, improve balance and build strength that transfers outside the gym. The movements are also more natural and safer beca

5x5 workout program buff dudes January 14, 2021 by admin 0 Comments 5 5 Workout Routine – Day 1 – Part of our 12 Week Plan Prep Weeks 12 WEEK PLAN 96 Page BOOK: 12 WEEK PLAN 96 Page .PDF: BUFF DUDES TANK TOPS – SQUATS Tutorial: PENDLAY ROW Tutorial: BENCH PRESS Tutorial: OVERHEAD PRESS