About a week ago I posted a very effective “beginners routine”. For those of you who are interested in following that routine, here is a video I put together to give you a better idea of what the exercises are. Now, two things I failed to mention when I posted the workout are:
1. Rep Tempo – 3,1,2 For those of you who are unfamiliar, this just suggest that bringing the weight down should take 3 seconds, hold it for 1 second, and pushing the weight up should take about 2 seconds. Slow and controlled movements will allow your body to increase stress on the muscle and break down more muscle fibers.
2. Rests in between sets – At first, you should rest about 30-45 seconds between each set. As you progress, slowly decrease the amount of rest time between sets. Eventually you will be able to perform the entire workout with 15 second rests in between each set, then you will focus mainly on increasing the weight without sacrificing sets, reps, rep tempo, or rest.
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13 comments:
Do you do 5 sets of each? And do you rotate workouts or do you finish the first workout then the next etc?
Great question. As for the sets, yes you perform 5 of each but i do recommend starting off with just 3, then 4, then finally 5. This will give the the benefits of progressive overload.
As for the workouts, you finish all 3-5 sets (squats) then you move on to the next.
Feel free to mix up the order of the workouts as long as you keep the dips/pull ups superset in between the bent over rows and bench press.
Wait i dont get it, so you do all that together with 30-40 secs of rest in between each workout! and your done? or do you repeat the whole process three time in total ?
No, For example: Perform the squats 3-5 sets. You rest 30-45 seconds between each set. Then you move on to the bench press, do your 3-5 sets. And so on and so forth.
oh ok, Right on bro but umm for each workout day do you different workouts right ? not the same one you did on monday ?
also can you do a quick 20 mins run after these workouts ??
Yes, you can perform this program every other day. I recommend changing the order regularly.
A 20 minute run following the workout is fine, it will help burn that unwanted fat that you may have stored.
Question in regards to the reps and weights.
I tried the 5x5 routine, i did chest first, did the 5 sets of 5 reps, with just enough weight to be able to reach 5.
Now, When i went to military press, i wasnt able to do what i usually do due to tiring myself out on bench. Now, if i do enough that im able to do 5 times, even if its less than what im usually able to do, will this make me lose strength?
For example, if i start off with military press, im able to do 135lbs, but when trying the 5x5, after the chest workouts, im only able to do 115, and barely 5 times.
Will i lose strength or will it help me gain strength with all the strength im using to reach 5?
This happens when i reach deadlifts as well if i do squats first, i cant do what im always able to do due to already being tired out. Is this OK?
That is perfectly normal, you have exhausted more energy doing the military press in the end as oppose to at the beginning when you are fresh. You will not lose strength, i do recommend changing the order of the routine regularly. For example, instead of ending with the military press, start off with it sometimes as well.
Look at it like this, right now you are pushing 135 when you're fresh and 115 when you are exhausted. Once you increase the weight at exhaustion to 120-125, you'll be able to push 140-145 while fresh and vice versa. Make sense?
when is the best time to perform this Workout ?? is it with a full stomach or an empty stomach ?? also do you have to become sore after this w/out . I've heard when your sore, its good cause it means you've workouted & muscle grows ?
Because of all the heavy lifts involved in this routine, i recommend performing it after you have eaten and have enough fuel to allow you to lift at your full potential.
If you lift heavy enough, you will be sore. Soreness typically shows that you have put enough strain on the muscle in order for it to grow.
Can you add a bicep workout to this routine ??
Well, the pull ups/chin ups and bent over rolls are compound workouts that target the biceps. The bicep is a small muscle in comparison to the others, those two workouts done 3-4 days a week should me more than enough as long as your are increasing weight, sets, reps, or volume in general.
If you feel like you need to include an isolation workout for biceps, just throw in some concentration curls, though doing this might result in overtraining if done on every workout day.
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