5x5 training is a standard protocol that has been around for many years. It is also an extremely effective way to pack on size and strength. It was a favorite of legendary bodybuilder Reg Park who just happened to be Arnold's idol. Here is how it works.
Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by five to ten pounds and shoot for five sets of five again. Take three-minute breaks in between each set.
Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate. One factor to manipulate is time under tension. When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down.
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Super Charging The 5x5 Program!
People need to believe that existing training regimens really do work and that life does not have to be that complicated.
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Author:
Mike Mahler
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Another factor to manipulate is the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to sixty seconds. When you can do 5x5 with one-minute breaks and slower tempos, I have no doubt that you will be ready for some heavier bells.
A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press. When you can do double swings easily with 5x5, move up to double snatches. There is always something that you can do to make an exercise harder or a training regimen more effective.
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Author, Mike Mahler.
Sample 5x5 Kettlebell Programs
Here are two sample 5x5 kettlebell programs:
Option One:
Monday:
Wednesday:
Friday:
Option Two:
Day 1:
Day 2:
Take a day off in between each workout. In other words, do day one on Monday, day two on Wednesday, and then Day 1 again on Friday.
Key Points
Option one involves three full body workouts per week. This is a great program for people that have solid recovery abilities, lifestyles that are not too stressful, and solid nutrition each day.
Option two is for people that need more time between each workout. You have more days before a training day repeats itself and more time for recovery.
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Up Your Strength With A 5 X 5 Program!
The 5x5 program was designed to increase strength, breaking plateaus, and periodization. Anyone with training background would have success from this.
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Author:
Shannon Clark
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The workouts are split into upper body one day and lower body the next day so that you have less to focus on. Both programs work very well. One will work better for you than the other so try them both out and monitor your progress. Stick with the one that works best for you.
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Author, Mike Mahler.
Mike Mahler is a strength coach and kettlebell instructor based in Las Vegas. Sign up for his free online magazine at: www.mikemahler.com/friends
mahler25@yahoo.com
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