One of the more popular muscle mass building programs that is being used right now is the 5X5 program. Essentially this workout is designed to hit your muscles hard three times per week and then allow enough time to promote growth and recovery. It was designed for strength athletes because one of the most common effects seen by it is an increase in strength.
It should be noted too that you should have a good deal of base training behind you before starting a program like this. The intensity and volume are higher so if your body is not used to dealing with higher loads it is going to wind up having a hard time recovering and you could risk overtraining.
What the 5 X 5 program specializes in is periodization, which is changing the program as you progress through it to constantly change the stimulus, promote increases in strength by further challenging your muscles each week and then also having enough recovery time built in with an easier week so as to not become overtrained.
You are basically going to complete the 5X5 program for a total of 7-9 weeks, which includes 4-6 weeks of prep work and then a 3-week peak phase. After you have completed the full cycle it is a good idea to do a deloading week where you workout with less intensity or if you prefer just take a week for complete rest.
During the first week of the training program you should error on the cautious side to make sure your body has a chance to grow accustomed to this type of training. It is likely going to be something you aren't used to so you need to allow for adaptation to take place.
Choosing Your Weight
During this week you will pick a weight that you can do for a total of 5 sets with 5 reps. This weight shouldn't be so easy that you feel you could do a lot more than that but likewise it shouldn't be so hard that you are not able to complete the given protocol.
One of the most essential factors of this program is that you do in fact do 5 sets of 5 reps. It is a key factor in the success of the program and must be followed.
Before starting the first week it would be a good idea to set a 5 rep max for each of the exercises (as described later) so that you know what weight it is you are specifically trying to beat. During the first week you want to use a lesser weight since obviously you do have 5 sets to complete rather than just the one you used for your rep max test.
Bumping It Up
If after the first week you have managed to successfully complete all your sets at a specified weight then bump it up 5-10 pounds for the following week. Again here, if you bump it up and are not able to successfully complete all the reps with proper form then this is too high of an increase and you need to be more moderate.
If you have really been struggling to lift the amount of weight you were using however then you will want to keep it the same for one more week and then hopefully after that you can raise it higher.
By the time you hit weeks 4-6 you will hopefully be setting new rep maxes and will be seeing a significant increase in strength, provided you are in a caloric surplus. You can sometimes still see strength increases even if you are in a deficit however it is much more unlikely, especially among advanced individuals.
What does fee mean? What is causing inflation 2021? How to fix diarrhea? What is morse code? How to calculate tips for payroll? What are all the bernie jokes about? What is the full meaning of george? What does ee mean in shoe size? How present construction project in meeting tips? What is the symbolic meaning of 1111? How to cook tri tip steak? What element is leo? What does lte mean in texting? How to add notes to powerpoint? What is the meaning of meager? How to play ps4 games for free tricks? How does he do the tricks in the car a around effect? I'm just a soul whose intentions are good meaning? What are chinos pants? What is the meaning of amaya? How to pop ear? How to calculate voltage drop? what is new ta b helper 52 Where do the exhaust tips come out on a 1974 roadrunner? Which of the following is the denotative meaning of the word child? How to ise tips on joint papers? How to cook short ribs in the oven? What is stem mean? What does a skull tattoo mean? What does anc mean on headphones? What kind of tanks have replacable drip tips? Cool tricks to laways guess what number they're thinking of? What is the meaning of safe and sound? How to servive tips and tricks? How to be in a calorie deficit? How to change wallpaper on chromebook? What does being bonded mean? what is sync helper What does it mean when guinea pigs purr? What does restricted mean? What does objection sustained mean? What does it mean when someone says bet? How to clown tricks youtube? What is the meaning of slothful? How many calories do i need to lose weight? How to stop peeling skin? How to bleach hair at home? How to turn on battery percentage on iphone 12? How to kiss someone for the first time? How young can puppy learn tricks? Dragonvale tips and tricks 2016 how to breeding? How to restore tabs? What is the meaning of constant in science? How to apply to colleges? osrs littler helper how to get back in city What is the meaning of prefix post? What tricks are worth the most in project 8? What does convection mean? Youtube audible tips and tricks how to cancel? What is the meaning of beating? How to wash chicken? What does marketing mean? How to clean a toaster? What are good investments? How to access icloud photos on iphone? which proteins are recognized by helper t cell How to do easy but cool gymnastics tricks? How to learn c++? How to play charlie charlie? How to attract a cancer man tips? How to unjam a finger? How to tie a bowline? What is time? How long to cook boneless pork chops in oven? How to make lip balm? what veggies are good in hamburger helper How to let go of someone you love? What does ambulate mean? What is the meaning of the name maria? What is the meaning of a tisket a tasket? How to reset iphone passcode? What is the meaning of an arrow? What is tpm? How to ask for tips on onlyfans? How to get samsung s8 plus recording tips? How to set up nintendo switch? How to identify a water moccasin? What chemicals are in cigarettes? What does ubuntu mean? What does it mean when you dream about being kidnapped? How to set up paypal? crochet helper how to finish slouch hat How to die peacefully? How to be an office manager tips? how to solve the second puzzle itchlarins little helper What cut of meet do beef tips come from? What does ign mean? How to invest money? How to start a vending machine business? How long to air fry frozen french fries? What time does gossip girl come out? How do people predict things ahead of time in magic tricks? How to get a job at interview tips/n/? What does itinerant mean? What is the meaning of brawn? how much chorses helper make? What is the meaning of theoretical? Tips on how to write your own rap? What does hooker mean? Tips-how to remember your baby is tn a car seat in the back of a car? how to use helper class in c# How to make powdered sugar? What does the name matthew mean? what does ip helper command do? Tips when applying for vsr jobs wirh government? How do you color just the tips of your hair? Tips when jerking off? What is the meaning of linear in math? How to boil rice? What does way mean in spanish? where are the browser helper objects in windows 10 registry? What does keying mean? How long to cook chicken in oven? How long to grill filet mignon? Where to adjust amount for paying out service tips in turbotax? 10 tricks how to get a beginers degree? How to get a google phone number? What does plc in education stand for? What are g strings? what is a welders helper What does 30 30 mean? What does chasing the dragon mean? How often meaning? What is box 7 social security tips? What are tricks worth in ssx 3? How do they do the tricks in carbonaro effect? how to download smash 4 cemu after wii u usb helper What does wang mean? What color is venus? What is the meaning of frankenstein? Buckyball magnet tricks how to? What does bond forfeiture mean? What does it mean to take initiative? What is the meaning of consumer awareness? What does the "q" in q-tips stand for? How the guess your card tricks works? How to apply primer on face for large pores,makeup tricks? Packets are delivered to a single node on a network when using what type of ipv6 address? How long to cook fresh pasta? What are panty liners? What does it mean to empathize with a monster? How to know if you like someone? What does kat timpf husband do for a living? What is the meaning of centennial? How to add time in excel? How to sign up for covid vaccine in ny? What does it mean when you sneeze a lot? How old do you have to be to open a bank account? What does stake mean? how to use a helper variable java How to see tips made in postmates? How to get rid of muscle knots? which of the following is not able to present antigens to helper t-cells? What does aloha mean? What time does dmv close? How to make magic -tricks? How to grill tender steak tips? 6 tips on how to plan a successful smash the cake photoshoot partify? How long does it take to get rid of lice? What are the mortal sins? How to delete google searches? What does remuneration mean? Which is the meaning of the root -vad- in words such as invade and evasive? What is md? What does how mean? What are brassicas? How to masturbate men? What bullets have blue tips? What does civil mean? What is the black national anthem? how to get games for cemu wii usb helper What is meaning of seizure? What is death penalty meaning? How to self cum tips? How to draw pokemon easy? What does uke mean? At what age should dogs do tricks? How to kms? What time does food lion close today? How to disable tips on a starter account? What does complicite mean? How to simplify? How to do tricks with your knife in csgo? What does white vaginal discharge mean? Why are the tips of leaves turning brown? Courage is knowing what not to fear meaning? What does blue shampoo do? What does ingenious mean? How to get coordinates on google maps? Tips on how to find a nether fortress? How to view tips on lyft driver app? How to find your bra size? How to do magic tricks with a slinky? How to grill lobster tails? What does cabo mean? How to make the best tips? What movies are playing at cinemark? What does dm mean on instagram? What is the meaning of the afghanistan flag? What does dts mean? How to cast off knitting? How to transfer files from one computer to another windows 10? What is the meaning of rip in english? Which torch welding tips? How to make your period end faster naturally? How to train your betta fish tricks? What is the meaning behind twisted tea memes? How to unhide all columns in excel? What does enm mean? What does wte mean? how to edit wii u usb helper files What does cherry chapstick mean slang? What does roblox premium do? 32 tips for how to make digital artworks that look hand-made? What does a proctologist do? How to teach your dog to speak? What is the meaning of gc? How to treat ear mites in cats? What country is london in? How to preform mind tricks on friends? How to bake a potato? How to cook asparagus on stove? How to scroll on macbook air? How to plant asparagus? What does golden birthday mean? Restaraunt where they do knife tricks in front of customers? What is the meaning behind nessun dorma? What does i ship it mean? How to get espn? What is the meaning of in texting? How to adjust? How to make a histogram in excel? when your physical therapists telles her other staff that you are a "helper" therapy slang What does bsf mean in roblox? how to stretch out hamburger helper America who to give a christmas tips? How to listen to audiobooks? What does delectable mean? What does prospective mean? What does mild cp look like? How to use cake icing tips? What are diffusers used for? How to stop sleep paralysis? How to make butterbeer? What is the holy spirit? Tips on how to get your man back? What is the meaning of friendship in hindi? What month is november? How to make a lot of money? What are genital warts? What are the seven kingdoms? I lose felling in my finger tips when i use dark nail polish? Skater app how to do tricks? How to get rid of contact dermatitis fast? What are good sources of protein? What does myopia mean? How to do snapping tricks? What to do about spray can plastidip with bad tips?