#WEIGHT LIFING 5X5 25 HOW TO#
At my Transformation Center I like to teach people how to do the whole routine with just dumbbells and a bench as many of them workout at home after leaving my Transformation Camp. For example: barbell bench press, followed by dumbbell shoulder press, then wide grip lat pull downs, preacher bicep curls, triceps push downs. + This upper body workout can be done with alternate exercises for each muscle group. By your 5th set of 10 reps for each muscle group your muscles will be thoroughly cooked, and that is good!ġ. The way 5-25 is designed we reach ‘progressive resistance overload’ (needed for positive muscle adaptations) through fatiguing the muscles more with each set. With this ‘5-25 Intense Interval Strength Training’ workout I can stick with the same weight for all 5 sets (as opposed to ‘pyramiding’ or increasing weight for each set as we did with Body-for-LIFE). After I complete 10 repetitions of all 5 exercises, I wait a couple minutes (this is just enough time for a training partner to go through their 5 sets if you’re working out with somebody) and then I repeat all 5 exercises for a total of 5 times. I do one set right after the other, with no rest. On my 5-25 Upper Body Workout I do the 5 exercises shown in this blog. We want to get our heart rate up to 90% to 95% of our estimated cardiac maximum (220 minus our age: for me that means I am aiming for about 160 heart beats per minutes at the end of my work sets–then I rest for a couple minutes until my pulse comes down to about 120). The keys to tapping into all these benefits and more is to do weight lifting in intense intervals where we work hard for a couple minutes then rest two minutes, then work, rest, work, rest, and work, rest again. In Body-for-LIFE I called this the High Point Training Technique - in a nutshell it means pushing yourself during the workout - giving it your very best effort and then reaching down deep inside and giving it even more.įollowing my recommended workout will make your muscles get stronger, help you burn fat faster because your metabolism goes up (for as much as 30 to 40 hours after your workout), improve your cardio-pulmonary health, help your heart get stronger, and even give your brain more energy!
The important thing is to learn how to workout hard and push yourself out of your comfort zone. If you have a habit of working out in a comfort zone, you can go from one workout to the next one set of exercises to the next and still not create any novel stimulus. It doesn’t need variety as much as they need intensity. The whole idea that muscles need a novel stimulus to adapt has been misinterpreted over the years to think that muscles need completely different exercise. Once you learn the basic free-weight exercises for the major muscles of the upper and lower body, you can use these for life. My home gym is a workout bench and dumbbells. Dumbbells also work more stabilizer muscles than machines, and you can find them at virtually any fitness center – even while traveling. Dumbbells give us the leeway to find the right groove, where the muscles work hard and the connective tissue isn’t damaged in the process of getting stronger.
#WEIGHT LIFING 5X5 25 FREE#
Free weight dumbbells are a very smart choice, especially for those of us over 40 who need to be careful not to put unnecessary stress on tendons and ligaments during the workout. We have dozens of dumbbells and they’ve each been lifted over 10,000 times. Max Dips / 2: 20-30 Sek.At my fitness center in Golden, Colorado we have numerous exercise machines, and even though we have been open for years, they’re all virtually brand new.
Conditioning: Intervals (change pace from moderate to fast every 100m).
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