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Want to be bigger, stronger, and more powerful? The 5 X 5 Workout includes 3 Months of Training (Phases I, II, III). Focusing on basic compound lifts (Squats, Deadlifts, Bench Press, Military Press ), core movements, and some additional exercises in phases II and III - With this program and the correct nutrition you will pack on muscle, get bigger and increase your power/strength.
So male or female, the 5 X 5 Workout is a great way to master these compound exercises and get a jacked body - perfect for beginners, intermediate lifters, and fitness professionals/athletes.
This program contains 3 Months worth of Workouts and Some Basic Nutrition information / goal setting as well.
Read the Workout Notes Section for this info.
**Please Read the Disclaimer at the bottom of this section before beginning this program.**
Don't forget to also follow Armstrong Fitness on Facebook - www.facebook.com/armstrongfitnessinfo
WORKOUT INSTRUCTIONS for Each Phase of the 5X5 Workout are found below the BASIC GUIDE. This info includes important information on REST timeframes, WEIGHT selections, TEMPO of lifts, etc.
BASIC GUIDE - GOAL SETTING AND NUTRITION:
1) Goal Setting and Tracking Progress... In order to see the best results when it comes to getting the body you desire Goal setting is a very important component. How can you work towards something (ie. training at the gym everyday) if you aren't sure exactly what that is?
So at Armstrong Fitness we strongly suggest you set goals to work towards. From "Training Specific" - such as I want to be able to bench press 200 pounds... to "Body Specific" - such as I want to weigh 200 pounds and have 15% body-fat. Another thing to consider is to record your weight and take before pictures before beginning this program. And to do the same thing every month along the way to track your progress.
For more help with this you can purchase a Goal Setting and Nutrition program from Armstrong Fitness by either contacting us directly here on Gym Nut or by emailing email@example.com.
2) Nutrition ... This program is designed to build muscle, size, and strength. As with all training programs for the best results DIET makes up around 75% of the puzzle. Water consumption is also very important. You should be consuming water all day. And you should be consuming water previous to your workout, during, and after - not just during.
Gaining weight, just like losing weight, comes down to the basic principle of: **Calories IN vs. Calories OUT** So in order to get bigger you must consume more calories than you are burning off. A healthy rate to gain or lose weight is 1 to 2 pounds per week. 1 pounds is equal to 3,500 calories and 2 pounds is equal to 7,000 calories. So in order to gain 1 or 2 pounds per week you will need to be consuming an additional 500 to 1000 calories per day.
With that being said it doesn't mean you can just eat whatever you want if you specifically want to pack on more muscle than fat (unless of course you have one of those crazy genetic bodies that struggle to hold onto fat - but even in that case you still won't be as healthy as you could be internally if you are just eating whatever you want) you will need to eat whole foods (PROTEIN, CARBS, FAT) in specific amounts. Also there is a hypertrophic window (time right after working out - best within half an hour) where you should be consuming protein and when you can consume simple carbs like sugar to feed your muscle and it's growth.
There are a lot of different ways to calculate how many calories you need (your daily caloric needs) - but a basic rule of thumb when you are trying pack on muscle and size is to consume your body weight X 18-20+ calories. So for example if you weigh 200 pounds but want to pack on muscle / size – on average you would have to consume between 3600-4000 calories. The structure of your diet in terms of MACRO nutrients is also very important. A good structure to follow to build muscle while also keeping your fat percentage low is a DIET breakdown of 50% carbs, 30% protein, and 20% fat. There are examples of things that are better for you in each of the three categories - for example stay away from Trans Fats, a ton of sugar, and certain types of protein. 1 g of protein per pound of body-weight is a common mark to shoot for protein wise. Also in order to build muscle you need to have a positive nitrogen balance. This is accomplished by consuming enough protein.
There are also other factors such as body type, genetics, and things like the amount of proper rest/sleep you get that can affect how big, strong, and powerful you can become. If you are considering taking a pre-workout it is suggested that you simply drink Green Tea 45 minutes before a workout to get a little kick. Getting a correct amount of sleep and rest between workouts are also very important for muscle recovery and growth.
For a diet that specifically matches this program (along with a lot more info in regards to good eating choices, body type specific tips, and choices you can make for natural foods rather than supplements, etc.) or for a completely custom diet designed with all of your calculations completed please message Armstrong Fitness here on Gym Nut or by emailing firstname.lastname@example.org ...
A main focus during all of the phases of this program are using proper form and technique. Without building these up properly you are exposing yourself to possible injury and you won't be able to build up your strength, size, power to the same extent. Focus on getting form and technique correct. This program is perfect for individuals of all fitness levels - beginner, intermediate, expert. Besides your warm up - IF YOU WANT TO GET AS BIG AND STRONG WITH THIS PROGRAM AS POSSIBLE don't perform any additional Cardio during your training.
WARM UP FOR ALL OF THESE PHASES IS THE SAME - simply chose a cardio exercise and perform that movement for 5 to 10 minutes - to a point where you are warm, sweaty, and ready to train. You should also do arm roll outs, shake your body out, and feel free to do any other dynamic stretches you need to get your body loose. You should also do a very light set of the first exercise for that day - either bodyweight or just the bar type of stuff for enough reps to get your joints also warm and ready.
Each PHASE IS PROGRESSIVE - this means we are going to be constantly upping the amount of weight we use to train with. The TEMPO for each lift should follow the pattern of 1 second “Up” (concentric contraction = positive movement) and 2 seconds “Down” (eccentric contraction = negative movement). Explosive but controlled.
For the 4 lifting Days ...
Bench, Deadlifts, Squats, Military Press ... you are performing 5 sets of 5 reps for each exercise. PIck a starting weight that is around 80% of your 1 RM for each lift. If this seems too easy than bump up the weight. Now once you have your starting weight for each exercise you do your 5 sets of 5 reps. And once you can do the 5 X 5 where you hit 5 reps for each set you bump up the weight 10 pounds for the next day you are doing that particular exercise.
You are to REST up to 5 MINUTES between each set. Longer rests like this will allow you to perform at your best. REST at minimum 3 MINUTES - but shoot for 5 if you can. If you are lifting as heavy as you should be this rest will be welcomed.
For the "core day" you work your way through the exercises in a circuit format ... so perform one set of the first exercise, then 1 set of the next exercise, until you get through all the exercises. Then you go back and repeat this process for 2 more sets. You can rest whenever you need to.
This phase features Heavy Days and Light Days.
i) On Heavy Days … You will complete 5 sets of 5 reps of the first exercise, followed by 5 sets of 5 reps of the second exercise on each day.
ii) On Light Days … You will complete 3 sets of 12-15 reps of the first exercise, followed by 3 sets of 12-15 reps of the second exercise. For all days you will rest for 2 to 3 minutes between sets.
i) This Phase follows the same 3 main lifts from Phase 1 – Bench, Squat, Deadlift (no military press) – where you will complete 5 sets of 5 reps – resting 3 minutes. After this perform the core movement for 3 sets of the number of reps between the range listed.
ii) On Saturday this Phase also features a circuit you are to work through … resting around 1 minute between each exercise and work your way through the circuit.
**DISCLAIMER** Make sure you see your physician before starting any exercise or nutrition program. If you are sedentary, have high cholesterol, blood pressure, diabetes, are overweight, or are over 30 years old you must have a complete physical examination before beginning any exercise or nutrition program. Please discuss all nutritional changes with your physician or a registered dietician. By moving forward with this program you are taking personal responsibility for your own health and safety. Neither Armstrong Fitness, nor Gym Nut will be held responsible or liable for any injury, health issues, etc. sustained while exercising at your home, gym or elsewhere Or any issues caused by following a nutritional plan purchased. Although this program is designed to get results there are sometimes unforeseen factors that cause some people to see better results than others. And we are in no way responsible for your total amount of weight gain, weight loss, etc.
One of a selected OFFICIAL GYMNUT TRAINERS
With over 10+ years of experience, at Armstrong Fitness we know what works and what doesn't!
We only offer top notch programs that will allow you to reach the fitness goals you desire (All of our workouts also contain at leat some diet and nutrition info - some contain full nutritional guides).
We have been providing online training for over 6+ years and know exactly how to communicate things so all of your questions are covered.
We truly believe that "Hard work, training right and eating right do yield results - you just have to stick to it!"
By checking out our "workouts" below you will see we have training programs and diets available for any and all fitness/body composition goals/situations. You can unlock almost all of these programs/diets for free by sharing them via social media.
We promise you won't find any other programs on GymNut that will offer as detailed instructions and information included with their programs.
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We are the creator of the "Body Fit" Program - which was converted into an ACL injury prevention training regime at the University of Western Australia and is currently being used by the Autralian Women's National Field Hockey team, the Australian Women's Rugby Team, and others. If you are involved in any sports teams (particularly those with female athletes between 14-25 contact us and we can get you this program - female athletes in the age range mentioned are at the highest risk for ACL damage and this program has been scientifically proven to help prevent injury. It can also be used to prevent the same injury for male athletes as well - it's just females are more at risk).
We have a strong belief in using scientifically proven methods, along with personal results and tailoring. With an Honours Kinesiology background and education from one of the top KIN schools/programs in the world we pride ourselves on understanding the science behind everything we promote and are working to constantly learn new things/new techniques/new styles of training and eating to help maximize our clients results.
We think of every body composition goal as a science experiment with your body and want to educate you on how to get there.
Influences / Inspirations include:
Scientifically = Dr. Stuart Phillips, Dr. Martin Gibala, and Dr. Johnathan Little.
Historically = Arnold Schwarzenegger, Franco Columbu, and Mike Mentzer.
Current = Tom Venuto, Tony Horton, and Greg Glassman.