The 5 x 5 program could also be considered a full-body workout program to a degree, since you work almost all the major muscle groups with the three exercises you choose.
But, true full-body programs will provide one direct exercise for each muscle group—quads, hamstrings, chest, back and shoulders arms are worked when doing chest and back. In addition to those lifts, you could also throw in a few isolated exercises if you want to hit the smaller muscles individually.
One big pro of this program is again that it can be appropriate for a beginner, provided they use a lower total set number for each exercise and watch the volume. It can certainly be used by advanced individuals as well. Since it has the high-frequency aspect working for it, it typically proves to be successful.
There are a number of different combinations you can create a full-body workout with and can utilize different principles within the workout to add variety and keep progressing. One main con of the full-body workout program is that it's not as good if you're looking to specialize in a certain body part since you have to perform some exercises for each body part in the same session. Typically with specialization workouts you're going to want to dedicate two or three lifts to the body part you're specializing in, making the workout slightly crowded once you fit everything in.
For each full-body workout, you'll hit all the major muscle groups while using as many compound exercises as possible to keep overall volume under control. The few isolation exercises are added toward the end of the workout to help further bring out muscle definition and increase the muscle pump you experience. Aim to complete the following workouts alternating between them over the course of two to three days per week with at least one day off in between for rest. Take seconds of rest between the sets of the first grouping of exercises and seconds of rest between the sets of the second grouping of exercises.
Keep these five different types of workouts in mind as you make the decision which will be the best bodybuilding workout program for you. Keep in mind that you can and should switch programs after so long to keep experiencing results and avoid a plateau so don't think that once you choose one program, it's written in stone that's the workout program you have to follow for a long period of time. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.
View all articles by this author. Barbell back squat. Barbell Bench Press - Medium Grip. Barbell Row. Dumbbell Lateral Raise. Barbell front squat. Seated barbell shoulder press. Barbell Deadlift. Barbell Curl. Seated triceps press. German Volume Training: Workout 1. Dumbbell Bench Press. Pec Deck Fly. Incline dumbbell row. German Volume Training: Workout 2. Barbell Squat. Standing Calf Raise.
Seated Calf Raise. Hanging leg raise. German Volume Training: Workout 3. This 5-day a week routine will force your muscles to grow while getting stronger on those big lifts. Are you ready to make some gains? This is for the majoriy of us who just love the gym and want to get bigger and stronger…. Now you see there are some conflicts between gaining muscle mass and gaining strength. This is going to give you the size and shape you need to look like a bodybuilder. Because these workouts will also have you moving some, in the words of Ronnie Coleman, heavy ass weights!
You can read more about these types of techniques in my post: 7 Weight Training Techniques to Increase Intensity. This is going to be a 5-day workout routine. At a glance, this may look like a typical bodybuilding workout. Bump up the weight and do 6. When you get to dumbbell rows, squeeze your lats as you pull the dumbbell. And release back to the floor slowly, taking seconds. This will blast your lats into hyper-growth, especially with this particular exercise!
Keep this same concept in mind throughout the rest of your workout. The concepts for back day also apply to your chest workout. For bench press, focus on explosive power. Remember, this first exercise is the strength-building part of your workout. Mechanical tension is a very simple concept. Your muscles have various methods of determining how much load they are under. Said a little more plainly, heavy weight builds muscle. In general, heavier weights are better than lighter weights, provided that you can achieve the appropriate volume.
When you workout very hard, your body produces metabolic waste products. These products need to be cleared out of your body by your circulatory system. The more they build up, the longer the clearance takes. Your body knows that larger, stronger muscle fibers can operate more efficiently, without producing as much of these waste products. There are several ways to increase metabolic stress. You can do large sets with relatively heavy weights.
You can cut down your rest time, or do things like supersets, and giant sets. The moral of this story is that the hardest training will yield the most metabolic stress.
As you might imagine, when you workout, your muscle fibers become damaged. This damage signals your body to repair itself. The most common way to create muscle damage is to increase lifting volume. Imagine that! However, you can do things like forced negatives, which emphasize eccentric loading, to create more damage too. In the long term this is the process that actually builds muscle mass.
The 12 Week Free Bodybuilding Program utilizes all three techniques, in the correct proportion, to send a strong muscle building signal to your body. No matter how strong this signal is. You need to support your daily requirements, and provide surplus of protein so your body can physically make new cells. It can be complicated to gain muscle mass without gaining a ton of unwanted fat. You need to prioritize protein, and carbohydrate, while eating as much fat as you need to hit your caloric goals.
Give the article a read, and download the spreadsheet. Remember, this is only a starting point for your nutrition. I will do follow up articles which will be linked at the bottom for the second and third parts, once I finish them.
Each block is written with five sessions. I expect most athletes will be able to do these five sessions in a week. Each daily session is one vertical column. Most athletes will choose to do it from top to bottom, but you can pick and choose which moves you want to do in which order.
The accessory work is in blue, and the daily accessory is in dark gray. Pick a weight you struggle to achieve 5 reps with. You may not achieve the rep goal, but you may have increased your reps by two from the prior week. The workout schedule depends on your life. The goal with your workout schedule is to try not to have more than two training days in a row.
This will allow your body adequate time to recover. Workout A works on your pecs, shoulders, your lats, and triceps. These are all great compound movements that will demand some muscle endurance. Workout B is a solid leg day with an emphasis on your core. Performing curls on a day you work legs allow those huge muscle groups to shuttle a lot of nutrients through your muscles.
Workout C trains some antagonistic muscle groups — chest and back. Workout D is another calorie-burning workout with some leg work and ab work. Exercise form is important. This program focuses on using compound lifts and exercises that will give your body a balanced and athletic physique.
As always, leave questions and comments below! Like us on Facebook and be sure to share with your friends so we can make a healthier world. Hi, starting this tonight and wanted to know should the cardio be normal cardio or you can do Hiit? Thanks in advance. Either way is fine — get your heart pumping and keep it elevated.. Hi there, the one issue I have is a bulging disk at the base of my back that I always have to manage carefully.
I try to avoid doing barbell squats as a result as I have hurt my back before doing them. Can you recommend a good alternative leg workout that I could substitute to save from injury? For example, would it be more beneficial for me to do 5 sets of 15 for Inclined Bench, or 5 sets of 5 with more weight?
I just want to shed about pounds, then maybe do an 8 week muscle builder plan afterwards. Am I just doing cardio on the same days as my workout days and then taking a break on the break-days as well? Or should I be doing cardio every day?
You lose weight in the kitchen, not the gym. Lifting weights will elevate your heart rate, improve metabolism, and of course, build muscle and strength. Neither were that much different for me since I kept the same nutrition and activity levels. Cardio is heart health, you burn more calories lifting than you do cardio unless you do an extraordinary amount of cardio… in which you are burning your muscles to do.
Think of cardio as physical activity and try to do things outside of the gym. Do a little warm up and post-workout cardio at the gym while you lift and get outside and move outside of the gym. I love this program and am seeing great results.
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