Start week two with Day B lifts because you finished week one with Day A lifts. Here is an example of how your training program should look like if you train Mo/We/Fr… Week 1 stronglifts You’ll do the 5 working sets with the same amount of weight for each set. Note that the 5 sets do not include warm-up Increase the weight you lift by 5 pounds each workout for as long as you can. Related: You are doing your deadlift wrong!! That may seem strange, but according to the StrongLifts website, doing more would beat you up excessively, and squatting three times a week will build many of the same muscles that are used in deadlifting. Week, with a rest day between each training day.ĭay A lifts: are the squat, bench press, andĭay B lifts: are the squat, overhead press, andĮach lift is performed for 5 sets of 5 reps except for the deadlift, which is only 1 set of 5. Which means thereĪre two different workouts (Day A and Day B) alternated throughout the training These 5 exercises separated in an A/B split. With multijoint barbell lifts such as deadlift, squat, bench press, overhead It’s a three-day-per-week program in which you only train There are plenty of weight training programs out there, but not all of them are suitable for a complete beginner, that’s why I usually recommend an excellent program for any beginner called Stronglifts 5×5. More progress with fewer injuries, rather than simply pushing yourself as hardĪs possible without seeing the results you always wanted. By picking the right program, you can make significantly
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