Strength for Steemians | 5 x 5 program | Optimum health

Want to gain more power from your exercise regiment? Try this simple gaining strength program.

It's called the 5 x 5.

Before you start any workout regiment light or heavy.

Eat a light meal before your workout. Chicken drums sticks is fine :-)

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Do a minimum 10 minutes warm ups on any cardio machine of your choosing. Warming helps loosen tight/cold muscles and lubricates joints decreasing your chance of injuries.

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Program:

Week 1

Weather you're a beginner or a pro. With proper form you can start at 40-50% of your 1 rep maximum. As you progress towards the next workout, add 5-10lbs. Below is a example using compound exercise to target overall body strength and power.

NOTE

5 x 5 = 5 repetitions of 5 sets at the same weight
Rest 90 seconds in between sets.
Recuperate between days (24hrs)
Proper form and breathing technique

Monday	Wednesday	Friday
Squat 5 x 5 100lbs	Squat 5 x 5 105lbs	Squat 5 x 5 110lbs

Bench press	Overhead press	Bench press
5 x 5 80lbs	5 x 5 40lbs	5 x 5 85lbs

Barbell row	Dead lift	Barbell row
5 x 5 25lbs	5 x 5 100lbs	5 x 5 30lbs

Week 2

Monday	Wednesday	Friday
Squat 5 x 5 115lbs	Squat 5 x 5 120lbs	Squat 5 x 5 125lbs

Overhead press	Bench press	Overhead press
5 x 5 45lbs	5 x 5 90lbs	5 x 5 50lbs

Dead lift	Barbell row	Dead lift
5 x 5 105lbs	5 x 5 35lbs	5 x 5 110lbs

Tips

Workout shouldn't last more than 1 hour
Gradually cool down and slow your HR on any cardio machine after your workout
Stretch out the worked muscles. Hold each stretch for a minimum of 30-60 seconds for optimum recovery after your session
Fuel your body after the workout ideally within 30mins
Sleep 7-8hrs per night to recover

This program goes to the 13th week or more. Results varies person to person. Some increase strength by 30%-70% in their dead lifts or squats. Overall, mixing this program into your workout can benefit your strength, help you to break through plateaus, and achieve the optimum health.

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Exercise image source