The Best Routine to Increase Strength

Most people want to be stronger, that is a given. So what is the best way to increase strength? Well a quick search on any search engine will probably give you an uncountable number of routines, all claiming to give you incredible strength gains. There is one however that will increase your strength more than any other routine, but only if you perform it correctly. It is known as the 5 x 5.

Compound exercises

Compound exercises are exercise movements that encompass multiple joints when performed. For example squats, deadlifts or the bench press. Using multiple joints in an exercise movement will require the use of more muscles, allowing you to lift more weight. For example you can move much more weight when squatting than you can bicep curling (unless you skip leg day... ); this is because you are incorporating more muscles into that movement.

Reps

You need to be performing 5 repetitions. On the fifth rep you need to be really struggling, training as close as you can to failure. If you are performing an exercise such as bench press whilst training to failure you will require a spotter or an additional person to help you. This is for safety reasons and also gives you a psychological boost as you know you can push yourself further without risk of dropping the weight on yourself.

Sets

You also need to perform 5 sets. Have a break between each set for around 120 seconds so unless your rain man I would probably take a watch with you. The time in between is important as it allows your body to recuperate and rebuild its energy stores ready for the next set.

How much weight?

Now, as previously mentioned you need to be training to failure on each set of each exercise. So the weight needs to be enough that it is going to be very difficult to perform on the fifth rep of each set. Don't worry if you have to drop the weight a little as you perform this routine, by the fourth or fifth set it is going to be very difficult.

How does it work?

Research has shown that this method of training secretes much more testosterone than you would typically training to another rep/set routine. Also due to you training at a near max level throughout the routine, your body is lifting a large volume of weight, forcing it to adapt and grow stronger.

If you are a beginner or aren't a very experienced lifter, I wouldn't advise undertaking this before you perfect your form and gather more experience. The results of this routine vary between people but know this, perform it correctly and you will have strength and testosterone increases. I advise you only use it with compound exercises specifically squats, deadlift and bench press, but this is your decision to make. It is tough, try to enjoy it!


Weightlifting is tough! Knowing how many repetitions to perform in a gym environment can be challenging and without the correct know how, you can go on for years not achieveing your goals. http://weightliftingbible.com/repetitions-required-for-muscle-growth/ gives you straight to the point facts and information on repetitions! Sets go hand in hand with repetitions so visiting http://weightliftingbible.com/sets-required-for-muscle-growth/is the best way to find out how many you need to perform in your routine. Each article is written by a qualified and experienced personal trainer.

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