![]() Your choice of 5×5 home workout will depend on your personal goals. This is called progressive overload, and it drives muscle growth.Ĭheck out my other article to find out why 5 reps can build muscle.Ĭhoose Your Poison: Weight Options To Do A 5×5 At Home.īoth of the 5×5 training programs described above are great for beginners to work the full body at home. Regardless of your rep style, you should aim to progressively make small weight increases every 1 or 2 weeks. After the time is up, your set is complete and you’d take a rest before moving on to the next set. This involves completing as many reps as possible in, say, 30 seconds. Other people like to work towards a time limit. ![]() If your goal is to build or tone muscle, then you should aim to complete 8-12 challenging reps per set. The number of reps per set is entirely up to you. So a weekly full-body muscle group 5×5 program could look like this:Įach workout involves 5 exercises, each targeting the specified muscle group.įor each exercise, you’d complete 5 sets with a 1-2 minute rest between sets. This is because the arms and abs are often trained concurrently when exercising the other muscle groups, so they don’t need dedicated workouts. I like to group the arms with the shoulders and legs with the abs. chest, arms, back, shoulders, legs, or abs). Each workout has you working one specific muscle group (e.g.
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