Training

Go Big Or Go Home

How the 5X5 system can boost your strength and mass.

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 5X5 BASICS 

  • Choose two basic exercises for larger body parts like back and one for smaller muscles like biceps.
  • Select a weight with which you reach failure on the first set at five reps.
  • Resting up to three minutes between sets, do five sets of five reps, ideally using the same weight throughout.
  • After the 5x5 sets, do two additional exercises per body part for three sets of 10–12 reps.

 5X5 TIP SHEET 

  • If you fail to get five reps on any of the first four sets, reduce the weight slightly for the next set.
  • When you can get five reps on all five sets with the same weight, increase the weight the next workout.
  • For the 5x5 sequences, focus on compound, basic lifts like squats and bench presses.
  • Most of the additional exercises should be isolation lifts like leg extensions and flyes.

 5X5 CHEST ROUTINE 

Barbell Bench Press | SETS: 5 REPS: 5

Dumbbell Incline Press SETS: 5 REPS: 5

Cable Crossover SETS: 3 REPS: 10–12

Dumbbell Incline Flye SETS: 3 REPS: 10–12

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