Believe it or not it will be warm again this year and with the warm weather comes the opportunity to shed your winter coat and strut your stuff.
If you are looking to get the best bang for your buck when it comes to shedding the winter pounds and leaning out muscle, give the 5 X 5 protocol a shot.
*Always use a spotter, be sure to warm up properly and always use good form.
The 5 x 5 is a simple but intense workout plan. The basics are 5 sets for 5 reps. In other words you perform 5 repetitions of the same exercise 5 times. The beauty lies in the simplicity. Because you are only performing 5 repetitions you can use a heavier load without compromising form. The end result is a rapid gain in muscle coupled with the cardiovascular benefits of 5 sets.
To design your own 5 x 5 is easy, all you need is some form of variable resistance such as;
dumbbells, kettle bells, resistance band, TRX, or barbells.
Then you need to select 3 different exercises one for each major muscle group.Here is a simple 5 x 5 I am currently using;
*(major muscle groups: chest, back, legs)
2. Bench Press
3. Bent Over Row
To get the most benefit out of your 5 x 5 keep track of your weights. I like to use an excel spreadsheet and Fitocracy. Also be sure to keep the intensity high. If the bar ain't bending you're just pretending. In other words if you are getting to 5 repetitions fairly easy then crank up the resistance and make each rep count.
Good Luck and Happy Lifting!