The 5x5 system is the best program to train

5x5ə system is the best exercise program

Exercise 3 times a week

Monday

    Sit downtimes () - 5x5 , with an increase in weight .
    lifting ( Jim ) - 5x5 , with increasing.
    Pull rod slant on the situation ( Tayca ) - 5x5 , with weight up;



Wednesday

    Sit downtimes - 4x5 - top 3 in the first 3 weight approach on Monday , 4 3 weight approach
    standing - 5x5 , with an increase in weight
    Immediate removal (tiara ) - 5x5 , with an increase in weight
Friday

    Sit downtimes - 4x5 , - in the first 3 days of weights approach, Monday , 1 x3 2.5 % higher on Monday, with the highest weight ( 5 - in approach ) , 1x8 , on Monday, with the weight of 3 approach .
    lifting ( Jim ) - 4x5 , - on Monday , the first approach that weights 3 , 1 x3 2.5 % higher on Monday, with the highest weight ( 5 - in approach ) , 1x8 , on Monday, with the weight of 3 approach .
    Pull rod inclined position ( Tayca ) - 4x5 , - in the first 3 days of weights approach, Monday , 1 x3 2.5 % higher on Monday, with the highest weight ( 5 - in approach ) , 1x8 , on Monday from 3 approaches to weight with .

Thus , as we have seen , the choice of actions is quite simple. Development Program on Monday the 5 th of the last approach , envisages an increase of 2.5% in the week to avoid , if you approach on Friday from 5 to 3 again, it was possible to gain weight more than 2.5 % . If you had been able to pay out all the plans on Friday , it means the maximum weight that you did ( on Monday the 5th approach ), it will have to move that weight .

For example , on Monday the 5th of you if you approach 100x5 , 102,5 approach will be on Friday the 5th , then 5th in the approach you 're working next Monday , will become x5 weight of 102.5 .

Wednesdays of jimmy strangle standing and lifting from the ground (taka ) try to raise the 2.5% weight each week .

Important note - the maximum weight you immediately begin to approach the whole 5 , failure is inevitable. You will need to take a step back , two steps forward and set a father . His next 3-4 weeks after the leave , such as " acceleration " to overcome the past and you will be able to define their new.

This means that you can execute the program again 5 to 10 % lower than the maximum cəkinizdən start with the weight .

Weights !

Now let's talk about the attitudes of weight . 5 of 5 each approach are warming up . So , if you approach them all the same weight, not 5 . As a general rule , it will increase your weight :

    50 %
    62.5 %
    75 %
    87.5 %
    100 %

The maximum weight of the stage , the place is yours 100 % . So, the next approximation of the weight of your rod increment of 12.5 % .

subsidiary motions

In addition to the basic movements of the key action is recommended to help .

Monday

2 Approach

4 Approach Press

Wednesday

Approach, press 3

Friday

3 bars Jim approach

3 Approach

hands behind your head in one of 3 approaches