About 3x5 workout
To be picked up and put down. For best results, follow the programmes for a minimum of a month and a maximum of three. However, we've also included a bodyweight workout and a dumbbell workout at the bottom of this page, which are ideal if you're looking for a quick workout or are short on time. "Like any programme, you want to stick to it for at least four to six weeks" 3-Day Full Body WorkoutFor your 3-day workout, your week will be split into three sessions: push, pull and supersets. The idea is that you target each muscle group twice per week, while the third session encourages you to push harder with what Silverman refers to as an 'antagonistic superset session'.In the first two workouts of the week, sessions are broken down into a number of sections. You'll start the session with a warm-up, so rather than working out on a treadmill in order to warm up for a weights session, you'll use bands and bodyweight to get you fully prepared. Next you'll work on strength, and we'd encourage you to try and increase the weights you're using by a little bit each week. 'Even if you can only manage a 1kg increase, it’s still progress,' says Silverman.Over the course of one to three months we also want you to try and maximise volume. To do this, each week you'll add an extra rep. Finally, we have included some accessory work. This is where we add in exercises for muscle groups that are generally lacking or which help with major lifts. Day One: Push WorkoutWarm-upBanded Pull ApartGorilla StretchCat-camel StretchRound OneGoblet Squat 4x5 Floor Press 4x5Round TwoLeg Press 3x8 to 12Landmine Press 3x8 to 12Round ThreeLeg extension 3x12Pallof press 3x12Day Two: Pull WorkoutWarm-upStanding banded hip thrustsBanded glute bridgeBanded pull downsRound OnePull-ups (assisted if necessary) 3x5Rack pulls 3x5Round TwoHip thrusts 3x8 to 12Close-grip lat pulldown 3x8 to 12Round ThreeLying hamstring curl 3x12Cable rotations 3x12Day Three: SupersetsThese supersets should be completed back to back, without a rest in between.First SupersetHack squat 3x8 to 12Kettlebell deadlift 3x8 to 12Second SupersetDumbbell incline press 3x8 to 12Bent-over row 3x8 to 12Third SupersetSingle-arm kneeling dumbbell press 3x12Single-arm row 3x8 to 124-Day Full Body WorkoutThe 4-day workout works in much the same way as the 3-day version, except this time each day will be devoted to either lower body or upper body exercises. Day One: Lower BodyPush MovesKettlebell rack squats 4x5Leg press 3x6Pull Moves Deadlift 4x5Rack RDL 3x6Accessory SupersetLying hamstring curl 3x8 to 12 Seated leg extension 3x8 to 12Day Two: Upper BodyPush MovesDumbbell press 3x6Bench press 4x5Pull Moves Pull-ups 4x5Seated row 3x6Accessory SupersetIncline bicep curl 3x8 to 12 Triceps push down 3x8 to 12Day Three: Lower BodyPush Moves Barbell glute bridge 3x8 to 12Hack squat 3x8 to 12Pull Moves Split squat 3x8 to 12SL RDL 3x8 to 12Accessory SupersetLeg curl 3x8 to 12 Abs roll out 3x5 to 9Day Four: Upper BodyPush MovesLandmine press 3x8 to 12Pendlay row 3x8 to 12Pull Moves Close-grip lat pulldown 3x8
Key features of the 3x5 workout that are enabled through these drivers include:
- 3x5 Workout Plan: The Only Strength Training Program You
- 3x5 207kg PULL UP PARTIALS Leg Workout - YouTube
- The 3x5 Protocol: The Only Workout Routine You Will Ever Need
- Novice LP Strength Program: The Best 3x5 Barbell Workout for
- 3x5 Barbell Squats - Free Moderate Workout by Elizabeth D.
- Stronglifts workout pushing 2 hours, time to go to 3x5?
- Starting Strength: 3x5 Workout Gym Log APK (Android App)
I know this question has been hashed to death, Starting Strength vs Stronglifts 5x5 and I'm not asking which program is better =) but what is the benefit of doing 3x5 over 5x5? Just larger weights? Also, what sort of differences should I notice in my body when it comes to doing 3x5 over 5x5?Thanks. As you said, this has been discussed ad nauseam. Heavier weights, and much easier to increase the weight 3 times a week without stalling. I was a bit more curious as to what happens to your body. Bigger muscles, denser muslces, etc? These guys trained 3x5:This guy trains 5x5:Seems pretty obvious to me. Originally Posted by gat-malice I was a bit more curious as to what happens to your body. Bigger muscles, denser muslces, etc? What effects do you think lifting heavier weights and progressing faster without stalling will have on your body? lmfao that's hilarious thanks guys =) SS is a program based on actual coaching experience. Stronglifts is a rip off of SS and has no basis for it's programming and changes. The answer is that you'll get farther with 3x5. If you follow everything exactly as Mehdi indicates, you will get terribly frustrated because Mehdi does not have much practical experience coaching people or lifting weights. As for differences in your body: let's look at this diachronically. If you do 5x5 and follow the StrongLifts advice for 6 months, odds are you'll be stuck around 245x5x5 at best. If you do Starting Strength as indicated in the book and follow Rippetoe's advice, there's a good chance you'll be around 315x3x5 on the squat. Since you'll be much stronger, your body will probably have bigger muscles. Your penis might be a couple inches longer, too, but size isn't what matters. Originally Posted by
