When you can complete the last 3x5 at a given weight, increase the weight on. He suggested increasing weights at approximately the same interval, for example: Back squat: first set 135x5, second set 185x5, followed by three sets of 225x5.
So instead of 5x5, 3x10, 3x15, 5x5 the routine will be 3x10, 3x15, 5x5, 3x10, and then after 8 weeks of that it will change to 3x15, 5x5, 3x10, 3x15. As Park explained it, 5x5 includes two progressively heavier warm-up sets and three sets at the same weight. The rep ranges in the program will be changed every 8 weeks. 5x5 stronglifts).ī1 3x15 Single leg standing dumbbell calf raise It concluded that varying rep range during the week lead to more rapid muscle gains compared to doing the same rep range every workout (e.g. I have designed this routine inspired by a science journal I read called "A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength". Do you think I'd be better off doing a more intense routine to see quicker results? I have two months from today to get into shape before I head away for the summer.
#STRONGLIFTS 5X5 RESULTS FULL#
And when I look at the pictures of people who have been following the program for 2 years and yet look pretty much as they did before (just a little slimmer) it doesn't fill me full of confidence. It's just that I have started this 5x5 workout and I'm in my 5th week and haven't noticed any physical difference. He obviously isn't on steroids due to the fact he get drug tested every week.
Yeah but what about someone like Cristiano Ronaldo who looks both ripped and strong.