Keeping meticulous records of your weights and reps is important for tracking your progress. You'll then dust yourself off and try again. This deload, however, is only employed for a single workout, not an entire training week. The strategy is then to use the same weight for your next workout instead of increasing bar weight.įailure to achieve 5x5 with a given weight for three consecutive workouts calls for a deload, which means you decrease the weight by 10 percent for your next workout. That's about it! The program continues with this simple progressive-overload scheme until you fail before knocking out 5 reps with a given weight. Add weight, however, only if you reach 5 reps for all of your sets (again, just 1 set for deadlifts). The deadlift is the only exception-here you add 10 pounds, or 5 per side. In fact, during each workout, you add 5 pounds to the bar for each lift-or 2-1/2 pounds per side. That might seem awfully light early in the program, but you're going to add weight each week. The program's loading begins with 50 percent of your 5-rep max for each lift, which means that you have to know (or discover) what weight you can do for 5 and only 5 reps, then use half of that.
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