5x5 Weight Training Workout

The 5x5 weight training workout is mostly used by powerlifters to greatly increase their power in all areas of the body. Although many people have heard of the 5x5 workout many do not use it in their training regime or understand the cycles used to get maximum gains.

The 5x5 weight training workout is not a new training program, in fact it has been used for decades and was very popular during the late 1960's to early 1970's.

The idea behind the 5x5 workout is to complete 5 repititions for 5 sets on the heaviest weight you can lift. Once you are able to complete 5 reps for 5 sets on the weight you are lifting you then add 5% to 10% more weight on your next session and start building up to achieving 5 reps for 5 sets again.

Due to its heavy workload the 5x5 weight training workout is used in a 12 week cycle with a one to two week rest at the end of the cycle so the body can recuperate. This means that you train hard using the 5x5 workout for 12 weeks then take a complete rest from the gym for the one to two weeks at the end before starting again.

The reason why you may not see many people using the 5x5 weight training workout is because it is only carried out on compound exercises such as the bench press, squat and deadlift.

Workout example

Day 1

Bench press 5x5
Incline bench press 5x5
Close grip bench press 3x8
Skull crushers 3x8
Cable pushdowns 3x8

Day 2

Seated row 5x5
Dumbbell row 5x5
Lat pulldown 5x5
Hammer curls 3x8
Barbell curls 3x8

Day 3

Deadlift 5x5
Squat 5x5
Leg press 5x5
Calf raises 2x12

It is imperative to ensure you have a great diet plan in place for your body to get the fuel it needs for this gruelling workout. If you don't eat correctly this can impact on your training and could cause injury. It is also important to give each muscle group enough time between sessions to recuperate.

I would only recommend the 5x5 workout to anyone of an intermediate to advanced level as it is a heavy duty workout that adds alot of stress to your body.

For a full 12 month 5x5 workout click here

Lateral Raise Exercise

The lateral raise exercise works the lateral deltoid muscle of the shoulder, this is the muscle on the side of the shoulder.

The lateral raise does not require heavy weights when performed as the lateral deltoid muscles are not very big. In fact where most people go wrong when training the lateral deltoids is by lifting weight that is too heavy thus causing them to lose form and not complete the exercise properly, this means that the triceps and anterior deltoids are used instead.

To really get larger shoulders this is a great exercise to add to your workout.

Lateral Raise

Equipment - Dumbbells of desired weight

Preparation - Stand with your feet shoulder width apart and an overhand grip on the dumbbells while holding them by your side.

Movement - Bring the dumbbells up away from the side of your body, making sure that the dumbbells are lifted no higher than shoulder height then return back to your starting position before repeating. When carrying out the movement the rest of your body should stay still so it is only the lateral deltoids lifting the weight.

Reps/Sets 8 to 12 reps for 4 sets

Lateral Raise Exercise

Hitting The Training Hard

After the issues with my wrist and the lack of training it has caused my weight has dropped by 9lbs (4 kilograms). This drop in weight is bothering me greatly as I look in the mirror and can clearly see the reduction in muscle size.

Due to the above and the need to gain strength fast I have changed my training regime to to start hitting the training hard....VERY HARD.

The following training workout will give me the increase in strength that I want in a very short time.

Day 1 - Chest ME

Bench press x 10 set 3 to 5 reps
Close grip bench 3 sets x 5 reps
Shoulder press 2 sets x 8 reps
Front raises 3 x 8
Side raises 3 x 8
Cable pushdowns 4 x 8
Situp 3 x 30

Day 2 - Legs ME

Squats x 10 set 3 to 8 reps
Deadlift x 10 set 3 to 5 reps

Day 3 - Back ME

Seated row x 8 sets 3 to 5 reps
Lat pulldown x 4 sets 3 to 5 reps
Dumbell row x 4 sets 3 to 5 reps
Hammer curls 3 x 8
Barbell curls 3 x 8

Day 4 - Assistance

Calf raises x 3 sets to 20 reps
Barbell Shrugs x 4 sets to 10/12 reps
Cable pushdowns 3 x 8
Hammer curls 3 x 10
Barbell curls 3 x 10
Situp 3 x 30

and if I manage a day 5 this will be

Day 5 - Chest (Speed)

Bench x 10 sets 3 reps (50% 1 rep max with 1 minute between sets)
Shoulder press x 3 sets 3 to 5 reps
Dumbbell press x 3 sets 3 to 5 reps
Skull crushers x 1 set 10 to 15 reps

Its time to shake of those injury blues and really build up my strength so I am back on form!