Get the perfect body

Today i will talk about the 5×5 method , this method can boost your muscle gains , burn the fat and increase your strength, this is an old method used by Bradley Steiner, Brooks Kubik, Pavel Tsatsouline and much more.

This is a simply method , the goal is train less , harder  and gain much more.

Lets start by seeing some basic  rules:

Train less than 50 mim;

Train only 3 times per week;

Rest 48 hour per Workout section;

Rest 3 mim between set;

Rest 2 mim between rep;

Train only compound exercises;

Don’t  train always with the same weight;

What you will need:

Stander Bench;

Chin-up bar;

Plates;

Olympic barbell;

Like the name says , you will have to do 5 x5 by each exercise , but from week to week you have to increase the weight you lift, every week increase 5lbs to 7 lbs , this way you will always be growing and getting strong.

Because this method use only compound exercise ,  the time you spend in the gym or home(working out) will be less and  you will be training more than one muscle per exercise.

This is a sample workout :

Workout A	Workout B
Squat 5×5	Squat 5×5
Bench Press 5×5	Overhead Press 5×5
Inverted Rows 3xF	Deadlift 1×5
Push-ups 3xF	Pull-ups/Chin-ups 3xF
Reverse Crunch 3×12	Prone Bridges 3×30sec

Every time you do this exercises trade them, let me explain better ,  Monday train the workout A , Wednesday will be B and Friday will be  A, remember you have to rest at least 48hours to do another workout section, when you see that this workout is simple you can pass to the advance mode.

This workouts are from the E-book:stronglifts-5×5.

This is a great e-book, it will explain all you need to know about the 5×5 program, all the details , some faq , and what you can achieve from doing this program like if your height is 1m75/5′7″  you will need at least 75kg/165lbs
and if your height 1m80/5′9″ at least 80kg/176lbs.

What i wrote here is just the basic of this great program ,there’s a lot of great versions of this method but this one is one of the best ,  download this ebook to get the entire program with some great tips. that’s all for today..see you in the next post.