Ragazzi avrei bisogno di un po' di aiuto.. Ho deciso di seguire una scheda 5x5 sia per la massa che per la forza però non ho capito bene che peso usare leggere o massimale e se potete spiegarmi un po' come funziona questa scheda..
1. The 5 X 5 Program:
The five-by-five program is one that is quite popular among those who are looking to gain a high amount of strength and muscle mass.
The set-up of this program is to perform three main exercises that target the main muscle groups in the body (both lower and upper body in the same workout), performing five sets of five repetitions. At the end of each workout you can add in a few sets of isolated exercises if you like, but it's not required by the program.
Pros:
One of the biggest advantages of this set-up is going to be an increased frequency of training. Since you will stimulate so many muscle fibers every other day, you will see a very high release of testosterone, promoting a good degree of muscle mass growth.
Most individuals also find that they become hungrier while following this program, which is representative of the intense nature of it.
Cons:
The drawback to this program is that it's one that a beginner likely shouldn't jump into as it will be intense and could lead to overtraining if you're not careful. It's best to have a 3-6 month lifting history behind you so you can be sure your body is ready for this stress load.
The second con to this set-up is due to the fact that you'll be lifting heavy three times a week - it doesn't lend so well for a lot of other activity, such as heavy sports training. If you're involved in high-level athletics, it may be better to choose a slightly less demanding program so you don't become overly fatigued.
Sample Workout:
You'll want to aim to perform the 5 X 5 protocol for the core exercises as described above and then cut back on the volume for the accessory lifts.
If you know going in you're someone who tends to have difficulty recovering, then you may want to attempt a 3 X 5 set-up first and see how you do. It can be easy to overtrain on this program if you're not careful.
Alternate between workout A and workout B three times a week with at least one day off between sessions. Aim to rest for 60-to-120 seconds between sets of the core exercises and 30-to-45 seconds between sets for the accessory exercises.
Workout A:
Barbell Squats: 5 sets of 5 reps (core)
Bench Press: 5 sets of 5 reps (core)
Bent Over Barbell Rows: 5 sets of 5 reps (core)
Pullups: 2 sets of 8 reps (accessory)
Lateral Raises: 2 sets of 8 reps (accessory)
Sit Ups: 2 sets of 15 reps (accessory)
Get A Printable Log Of Workout A.
Printable Page PDF Document
Workout B:
Front Squats: 5 sets of 5 reps (core)
Military Press: 5 sets of 5 reps (core)
Deadlifts: 5 sets of 5 reps (core)
Push Ups: 2 sets of 8 reps (accessory)
Barbell Curls: 2 sets of 8 reps (accessory)
Seated Triceps Press: 2 sets of 8 reps (accessory)
Non sono bravo in inglese ma più o meno ho capito! Mi dite anche se va bene per la massa? Grazie mille.
1. The 5 X 5 Program:
The five-by-five program is one that is quite popular among those who are looking to gain a high amount of strength and muscle mass.
The set-up of this program is to perform three main exercises that target the main muscle groups in the body (both lower and upper body in the same workout), performing five sets of five repetitions. At the end of each workout you can add in a few sets of isolated exercises if you like, but it's not required by the program.
Pros:
One of the biggest advantages of this set-up is going to be an increased frequency of training. Since you will stimulate so many muscle fibers every other day, you will see a very high release of testosterone, promoting a good degree of muscle mass growth.
Most individuals also find that they become hungrier while following this program, which is representative of the intense nature of it.
Cons:
The drawback to this program is that it's one that a beginner likely shouldn't jump into as it will be intense and could lead to overtraining if you're not careful. It's best to have a 3-6 month lifting history behind you so you can be sure your body is ready for this stress load.
The second con to this set-up is due to the fact that you'll be lifting heavy three times a week - it doesn't lend so well for a lot of other activity, such as heavy sports training. If you're involved in high-level athletics, it may be better to choose a slightly less demanding program so you don't become overly fatigued.
Sample Workout:
You'll want to aim to perform the 5 X 5 protocol for the core exercises as described above and then cut back on the volume for the accessory lifts.
If you know going in you're someone who tends to have difficulty recovering, then you may want to attempt a 3 X 5 set-up first and see how you do. It can be easy to overtrain on this program if you're not careful.
Alternate between workout A and workout B three times a week with at least one day off between sessions. Aim to rest for 60-to-120 seconds between sets of the core exercises and 30-to-45 seconds between sets for the accessory exercises.
Workout A:
Barbell Squats: 5 sets of 5 reps (core)
Bench Press: 5 sets of 5 reps (core)
Bent Over Barbell Rows: 5 sets of 5 reps (core)
Pullups: 2 sets of 8 reps (accessory)
Lateral Raises: 2 sets of 8 reps (accessory)
Sit Ups: 2 sets of 15 reps (accessory)
Get A Printable Log Of Workout A.
Printable Page PDF Document
Workout B:
Front Squats: 5 sets of 5 reps (core)
Military Press: 5 sets of 5 reps (core)
Deadlifts: 5 sets of 5 reps (core)
Push Ups: 2 sets of 8 reps (accessory)
Barbell Curls: 2 sets of 8 reps (accessory)
Seated Triceps Press: 2 sets of 8 reps (accessory)
Non sono bravo in inglese ma più o meno ho capito! Mi dite anche se va bene per la massa? Grazie mille.
:
, hai letto il mio post??
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