Weight lifing 5x5 25 free#

The original workout consists of five barbell exercises and trains the whole body, but feel free to make substitutions and come up with your own combinations. This is also its main negative – you're only performing one real work set as opposed to five work sets, thus the total volume of quality work is much lower. The benefit of using ascending sets is that now the workout really does just take 25 minutes or less because the warm-up sets are built in since you basically just work up to one big work set. This workout was originally built around using straight sets or sets across (using the same weight on each set for that exercise), but you can use either ascending sets (adding weight each set Bill Starr had a favorite workout for athletes consisting of 5 x 5 on the squat, bench, and clean with ascending sets completed as fast as possible) or descending sets (decreasing the load each set). If you're using this type of system to train large groups of people, try to have the groups broken down according to their strength levels to minimize the need to change the weight on the bar.Īnother potential variation is the setup of the load. This way you could easily handle a group of 20 athletes and give them a great workout in 30 minutes, with just four stations for each exercise. You can even have more than five people in a group and assign spotting/rest stations. You can have five people in a group and just play 'follow the leader' – as soon as one person finishes an exercise, the next person steps up and starts behind him. This type of setup is also great to use with teams or groups because it can handle a lot of people at once. Then, when you return to focusing on strength you won't have lost your touch with the weights, and might even find that you're stronger than ever after doing this. Just performing this workout once or twice a week allows you to stay in sync with the key barbell lifts while you specialize in something else such as bodyweight exercises, conditioning, or perhaps sporting skills. This workout is also great if you want to maintain or slightly improve your strength while working on some other quality. That said, once you start the workout it should be completed in 25 minutes or less so it's great if you're pressed for time, and the clock definitely keeps your head in the game. So budget for another 10-20 minutes, depending on how thorough you are. Technically, the total workout duration will be slightly longer than 25 minutes because you still need to do your pre-workout mobility routine and perform a few warm-up sets of each exercise to prepare for the 25-minute smack down. First, it's fast and you accomplish a lot of quality work – a great combination for busy guys who want to make the most of their gym time. Setting up a workout like this has several benefits. The weight you use is up to you and is dependent on your goals and conditioning levels, but I'd suggest using between 65-70% of your 1RM on each exercise.

If you can do this in 25 minutes you'll be moving at a brisk pace and your work capacity will definitely be challenged.

The goal is to get five rounds and thus 25 reps with each exercise. That's the first round, and then you'd immediately start back and cycle through again. The workout is completed using a vertical loading parameter, meaning you perform one set of squats, then one set of bench presses, then one set of deadlifts, one set of military presses, and finish the round with a set of rows. The 5 by 5 by 5 in 25 workout consists of performing 5 exercises for 5 sets each using 5 reps per set – all in 25 minutes. What the hell does that mean? It's a simple way to get a kick-ass, effective workout in a short amount of time.