An Oldie but a Goodie

Christmas is coming and you'll never find a better time to take advantage of those extra calories that will be consumed by starting a good solid strength program.

You can't get any better than the 5 x 5 strength program.

This program is not only simple but to follow but will pack on muscle and strength in no time.

It consists of only a few basic exercises but remember, simplicity means longevity. Thats why this program has been around since the days of old school strength gods like Reg Park.

So drop the mince pies and lets start repping.

Day 1 (Sets x Reps)

1. Squat (5 x 5)
2. Bench press (5 x 5)
3. Power Clean (5 x 3)

Day 2

1. Squat (5x5)
2. Military press (5 x 5)
3. Deadlift (1 x 5)

Now I can hear you scream "Where's the bicep curls, sit ups blah". Moves like the deadlift and squat pack more muscle onto your arms than that 'arms day' you've been doing for the last 4 years. This is thanks to the overload they place onto your body. The body will always respond to the intensity of the exercise although this is obviously within reason. Bicep curls and other isolation exercises will never get the body going in the way that a compound exercise such as the squat will.

You should be looking to do this program 3 times a week.

Start off with a weight that is 60 - 70% of what you can do for 5 reps. The sets should also progress in weight during the session, preferably in increments of 2.5kg . For example if you start the first set with a weight of 40kg yo should be ending the last set with a weight of 50kg.

Take a rest of 1 -2 minutes between sets as well. Extend these rest periods as the sets get heavier. We need to make sure muscles are fully recovered for each set.