(Related: Men's Health's hardest ever workouts) Each workout you increase the working weight by 2.5kg, a total of 7.5kg per week, 7.5kg x 12 = 90kg, so in 12 weeks time I should, by rights, be able to squat 145kg for five sets of five reps. I’m hoping by now you have recovered from the shock of squatting three times per week and the 50% starting weight has restored your confidence, but that weight will soon build and before you know it you will be repping two-to-three plates a side for five sets of five reps. For example, I can squat 110kg for five sets, so my starting weight would be 55kg. You begin with 50% of your maximum weight for five sets of five reps. You will follow two workouts in the form of A & B. Let's say our training days are Monday, Wednesday and Friday. OK, so now that I have exposed you to training method of the Incredible Hulk himself, I suppose I'd better enlighten you as to how it works. Not bad for three days of hardcore workouts a week, right? Ultimately, you will find yourself eating more, training less, getting stronger, bigger and leaner. Otherwise, you will limit your ability to gain strength and build dense lean muscle. Therefore, you have to give your body enough time to recover for at least one day between workouts. Compound exercises are both multi-muscle and multi-joint movements that are extremely taxing on the body and central nervous system, especially when performing fewer reps with a heavier load. You rest.Įver heard the saying less is more? Well, this is where that applies. You only train 3 times per week, so what do you do on the other four days? Simple. The principles are simple and have to be respected five sets of five reps for three compound movements, three times per week. Nothing has further highlighted to me the importance of rest, recovery and nutrition than 5x5 training three days a week that will build your body brick by brick, burn fat and develop lean muscle, power and strength. Dust off your lifting straps, leave your ego at the door and make your home in the squat rack.
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