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The last three sets of five are your ‘working’ sets where you lift the same weight. What sets Park’s 5×5 routine apart from, say, Bill Star’s or Medhi’s, is that the first two sets of five are warm-up sets.įor these two sets, progressively increase the weight at similar intervals. Thanks for sharing, it’s much appreciated! So, if you need help with the maths, that means the entire cycle will last about nine months.
STRONGLIFTS 5X5 PDF MANUAL
Reg Park’s 3 Step 5×5 workout is the original variation and also the most famous.įirst published in Park’s 1960 manual Strength & Bulk Training for Weight Lifters & Body Builders, it comprises three phases of progressive volume and difficulty, with each phase lasting three months. Since Reg Park, a number of other athletes and trainers have also championed the principles of this programme and their effectiveness for building size and strength, including Bill Starr and the popular Starting Strength, Stronglifts and Madcow routines.
STRONGLIFTS 5X5 PDF FULL
It’s like having your balls massaged by Emma Watson while someone else hands you a fat envelope full of cash.Īlthough the principles that underpin this routine were undoubtedly in use before Reg Park, it was the three-time Mr Universe – and perennial Gymtalk favourite – who made it famous. So if you’re looking to gain strength AND slabs of muscle this is the ideal training routine for you.Īnd, realistically, who doesn’t want that combo? The beauty of 5×5 is that it strikes a balance between strength and size protocols. Trust me, a rounded routine such as this will do more for your gains in six months than that ‘Killer Bicep Pump Workout’ you found in Men’s Health magazine will do in three years.Įach session is a full-body workout where you perform five sets of five reps on a range of basic compound movements. Instead, and this goes for all beginners who are taking their first nervous steps into the weight room, start with a well-structured size and strength routine like Reg Park’s 3 Step 5×5 workout. Get a haircut, stop wanking into a sock, and, most importantly, forget those endless bicep curl and tricep extension repetitions, as they’re not doing anything. If I could time travel, aside from using it to make millions a la Back To The Future Part II, I would pay a visit to my 15-year-old self and impart some pearls of wisdom: Reg Park’s 3 Step 5×5 Routine: The Original Size & Strength Workout