Build strength as well as good rest, recovery, and dietary habits with the 5×5 before moving to a PPL program. A PPL program is too intense for beginners6 workouts per week will tax your body and make recovery difficult.
In a period of a month, I went from not being able to do 3 pullups, to being able to do about 80 various styles in a 30 minute time span. The 5×5 plan allows time for a beginning weightlifter to adequately recover between workouts. It's what I've been doing, albeit with bodyweight exercises and have gained decently with my strength through the roof (relatively speaking). It's a routine designed around burning fat, and maximizing strength gains, not necessarily bulking.but you can get bigger doing it. It also dramatically cuts down your routine times, but maintains the same effectiveness. Obviously increase the numbers if you can do more, and decrease if you can't that much.Ĭoncentrate on good form and it's harder than it appears for things like pull ups.
Use that formula if say your max reps of said weight was like 15-18 in one nonstop go. For a trainee who wants to get 3-4 exercises in during a training session, this type of drain on his/her time may not be feasible. This often means 40 minutes of rest time alone in a training session, not including warm up sets. I've noticed TREMENDOUS strength gains by doing this:ġ0, rest, 8, rest, 6, rest, 4 - done all under two minutes. When going all out with 5x5 across, 8-10 minute rest times between sets are the norm.
I remember reading that you want to keep your reps low, but maintain good form with fast movements as to minimize usage of your slow twitch muscles as your power is in your fast twitch muscles.