Brace your core and glutes to keep your balance and press the bar overhead. Hold a chin-up bar with an underhand grip, hands shoulder-width apart. Brace your core and pull yourself up until your chin is over the bar, keeping your elbows tucked in close to your body, then lower under control. Stand holding a barbell on the back of your shoulders, not your neck. Slowly bend forwards at your hips, keeping your legs and back straight.
Bend until you feel a stretch in your hamstrings, then rise back to the start. Raise the weight to chest height by powerfully pushing through your heels and driving your hips forwards, keeping the bar close to your body.
Quickly drop into a half squat, bring your arms under the bar to catch it on the top of your chest, and stand up. Carefully return the bar to the floor. Sign up for our daily newsletter Newsletter. Sam Rider 28 Nov For the larger, compound exercises like squat, bench press, and deadlift, you may want to consider only performing the 3x3 program twice per week, as opposed to three times, due to increased intensity.
During the peak phase it's important to focus on increasing weight, more so than increasing the number of reps performed. This is the time to train harder and push yourself to new levels. With only 3 exercises and 75 reps total, this leaves room for accessory workouts abs, calves, etc. There's no need to focus on the 5x5 program for these base exercises.
For those looking to mix up their workout regimen, the 5x5 training program is one of the most respected and most efficient regimens for gaining lean muscle mass. It's important to note, however, that whenever you're looking to gain muscle mass, or bulk, to be in a caloric surplus, to help with protein synthesis.
With the high degree of intensity in the workouts ahead, we highly recommend supplementing your pre-workout nutrition plan with our PreSeries BULK Pre-Workout , as it's designed to be a lean muscle catalyst and increase intense focus and energy in the gym.
Trust us, you're going to need it for this program! He got his start with supplement research back in when he began researching cognitive enhancement. With the help of the Transparent Labs Expert Panel and Advisory Board , we aim to bring our evidence based nutrition and exercise research to the world. Continue Reading. Statements contained herein have not been evaluated by the Food and Drug Administration.
However, they must be either bodyweight or a compound barbell movement. For example, for workout A you might want to add bodyweight dips, close grip chest press and skull crushers and for workout B you could add chin-ups, calf raises and pull-ups.
As soon as your prioritized compound exercises become a struggle, drop the assistance exercises like a bad habit and save all your available energy for your weight increase at each workout. Trust me, you will need it! This is important as your CP creatine phosphate and central nervous system requires a longer rest period to recover. And on that note, I personally like to take 5g of Myprotein creapure creatine monohydrate , both pre and post workout, to maximize my working capacity at this demanding intensity.
Now when it comes to nutrition, you need to both fuel and nourish your body with an adequate amount of calories and quality macronutrients proteins, carbohydrates and fats to maximize your performance and recovery. That will likely cause me to gain unnecessary body-fat. Related: Top tips for every muscle-building diet plan. Carbohydrates are essential for both maximizing our performance and replenishing muscle glycogen post-workout.
I tend to stick to low GI starchy carbohydrates such as oats, sweet potato and whole grains, combined with fibrous carbohydrates such as green leafy vegetables throughout the day to ensure my blood sugar levels remain stable and I feel fuller for longer. I only tend to consume high GI carbohydrates first thing in the morning for some wake up energy and then post-workout when an insulin spike is beneficial to drive both proteins and glucose into the muscles to replenish muscle glycogen and start the repair process.
Fats are also essential for nourishing your body and I try to get a variety of healthy fats into my diet which include avocado, nuts, eggs and oily fish.
I aim for three whole eggs a day. Rich in vitamin D, omega 3 fatty acids, selenium and protein, eggs are a highly nutritious whole food that I believe should be a staple part of your daily diet.
Last but not least is sleep, remember, we grow outside of the gym, not whilst we are beating ourselves to a pulp under the bar. You want to aim for hours of deep sleep each night which is when natural human growth hormone levels are secreted at optimal levels, similar to the high levels secreted during intense exercise.
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