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You can do one long run on Saturday if you train Monday/Wednesday/Friday. This gives your legs a day off before the Squats on Monday. Then maybe add a HIIT session on Wednesday. Your body needs to recover from all that stress in order to progress. Warmup five minutes at a low intensity.
Eventually you’ll struggle to get five reps and fail . But most people are surprised by how long they can add weight each workout with such a simple program. Note that Deadlifts is only one set of five reps (1×5). This is because you’re doing Squats 3x/week with increasing weights.
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This makes it harder to setup properly and bench heavy when putting it flat. Many gyms don’t have plates smaller than 1.25kg/2.5lb. This forces you to add 2.5kg/5lb or even 5kg/10lb per workout. But this doesn’t work on the Bench and OHPress as already explained – the increment is a too big percentage. They’re meant to prevent rolling but don’t. The plates will land on the corners when you Deadlift and Row.
You can’t add weight every workout forever. Everyone plateaus eventually or this would be too easy. Failing reps isn’t the end of the world, and doesn’t make you a failure. Age and body-weight impact time-frames. Young guys progress faster – more testosterone. Big guys progress faster too – they have bigger muscles.
Sets & Reps
So your body can’t get stronger if you skip workouts all the time. You struggle instead and fail reps. DO NOT train your arms on rest days! They need to recover from your last workout so you can press and pull heavier next workout. If you tire them further on your rest days, they can’t recover and you’ll fail reps next workout.
Most weight lifters Squat several times a week. I once Squatted every day for 50 days. Sprinters usually sprint several times a week. Cyclists ride their bike several times a week. Only in bodybuilding are you supposed to only train legs once a week.
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Bad form causes pains and injuries. It can help you get more reps and lift more. If you get hurt, you’ll slow your progress. You’re just making it more likely to quit. The more stuff you do, the more you tire it out.
Reg Park later became Arnold Schwarzenegger’s lifelong mentor. His biographiesTotal Recall andThe Education of a Bodybuilder reveal that Arnold did a lot of heavy lifting. He was a competitive olympic lifter and powerlifter before turning bodybuilder. Reg Park most likely had Arnold do 5×5 too.
Everyone does or we would all Squat 500kg. But some people hit plateaus sooner than others. This explains the range for the time-frames. Powerlifting and weightlifting competitions use 1RMs to compare strength between lifters and determine winners. Your 1RM is about 20kg/45lb heavier than your 5×5. You can test it every six months if you’re curious but don’t have to.
When you sit, your muscles contract partially to maintain posture. But lifting light weights doesn’t build hard muscles. Lifting heavy builds hard muscles and thus tone. The bar doesn’t know you’re a woman, and doesn’t care. So women should lift weights like men, and do StrongLifts 5×5 like men. Some people think this program only builds strength.
Warm up and cool down for 5 to 10 minutes. Go for a brisk walk or jog, do jumping jacks, run in place, or jump rope at the start of your workouts. Moderate aerobic exercise will increase blood flow to your muscles, which reduces your risk of injuring yourself.
Repeat until you’ve done five sets of five (5×5). Lunge to tone your butt, thighs, and calves at the same time. Stand up straight with good posture. Step one foot out in front of you, and bend your front leg to 90°. Drop your rear knee until it’s parallel to the ground.
The shorter set makes it easier to stay focused on lifting with proper form. And since it’s over before you’re tired, you can keep that proper form longer. This increases your lifting efficiency and safety. You can lift heavier weights without getting injured. Increasing the weight progressively triggers your body to get stronger.
Do between 6 and 8 reps and 2 sets, then repeat with your left arm. Training in the morning is best if you have unpredictable work hours. Whatever happens the rest of the day, you already did your workout. You’re more consistent because a longer work day no longer causes you to skip your workout. You have to do the program as laid out for it to work.
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