Of course all of this is contingent on the lifter doing all the things necessary to facilitate recovery and adaptation, chiefly, eating enough and eating the right things, and getting proper sleep.Īt the end of this time interval, the adaptation is complete, and a new stress – recovery – adaptation cycle can begin. These adaptations include increases in muscle mass, remodeling of existing muscle fibers, and adaptations of the body’s central nervous system to more effectively recruit and control motor units.
#WEIGHT LIFING 5X5 PROGRAM SERIES#
Over the next 48 to 72 hours, the lifter’s body will carry out a series of processes which will result in the lifter becoming stronger. Shortly after the lifter leaves the gym, the recovery process begins.
Since this hypothetical trainee is just starting out, those 3 sets of 5 – even of a very light weight – will be a stress to which the lifter is not accustomed. Take a novice lifter who enters the gym and on his or his first day squats 65 lbs. The act of lifting a barbell is the act of subjecting your body to a stress which will compel it to adapt by becoming stronger. The starting point to understanding why a 3×5 set and repetition scheme is optimal for a novice is an understanding of the stress – recovery – adaptation cycle. While the highly popular 5×5 set and repetition scheme will also yield progress, 3×5 will actually produce better strength gains in less time for the novice.
This post will attempt to lay out in simple terms why a novice lifter should use a set and repetition scheme of 3 sets of 5 repetitions, like that advocated by the Starting Strength program. With a surfeit of programs out there, and with all of them seemingly effective at building strength, it can be hard to know which program to select. It wasn't until I went on a bulk and doubled up on chest days that I found myself progressing in a linear manner again.Perhaps one of the hardest things to know for someone just starting out with strength training is which program to follow. It was quick to move from sub-plates to 160, but I was literally stagnant there for months. While squats and especially deadlifts have come very naturally to me, growing my bench has been frustrating. This might seem like a small amount of weight because it is, but it adds up very quickly over time.īench press development has probably been the biggest struggle for me. For many lifts, you can enjoy the satisfaction of being able to increment 5 pounds a week on most of your primary compound lifts. One of the greatest pleasures of being a beginner in weightlifting is the linear progression. As for how I organize the muscle groups, it separates days to isolate primary compound lifts: bench press, squat, deadlift, and overhead press.īelow is data over approximately 16 months of my working weight for a 5x5. For example, I dumbbell bench press to help out with chest development and rack-pulls to improve my deadlift lockout on Fridays. Preferably, one would lift every weekday because that gives you one extra day to double dip where you're lacking or perform some supportive/accessory lifts to help things out. To complete the sheet every week, you'd need to lift for a minimum of four days a week. ***Īs you can see in the Excel spreadsheet, it is separated by days of the week which is also separated by muscle groups. It helps prevent backtracking and keeps you moving forward. *** I highly recommended tracking your progress.
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