Tag Archives: compound

The 30 set workout structure.

An easy to follow method for those who don’t have time to workout out the exact weights they need for every set.
 
This is based on using auto-regulation and going by feel, it’s also a great way to progress provided you have a training diary and track what you’re doing.
 
Here is what you do:
 
– Train 2-3 times per week
– Pick 3 exercises per workout (10 sets per exercise)
– Stay in the 5-10 rep range
– Use which ever training split you feel is most appropriate*
– Warm ups are included in your sets
– You may use Straight Sets (A1, B1, C1), Superset (A1/A2) or Tri-Set (A1/A2/A3) movements if you choose
– Rest as needed
– Track weights/reps achieved
– Aim to keep sessions between 45-60min
– Repeat for 3-6months and make all the progress
 
*Upper/Lower, Push/Pull, Pull-Push-Legs, Full Body
 
This is what one exercises might look like on paper:
 
Deadlift:
 
Set 1 5x bar 20kg
Set 2 5x 60kg
Set 3 5x 80kg
Set 4 5x 100kg
Set 5 5x 120kg
Set 6 5x 140kg
Set 7 5x 140kg
Set 8 5x 140kg
Set 9 5x 140kg
Set 10 5x 130kg
 
^^ Calculate total volume – Sets X Reps X Weight
 
10x5x1070 = 53,500kg total volume lifted in the session.
 
You’d make a note and aim to lift more total volume next week.
 
The stronger you get you’ll find you may nee dress warm up sets or that they stay the same and you can lift more in your later sets to increase your volume. 
Make sure you’re eating correct for your goal, if you need to establish your calories then check out this page for those answers:
 
There is no right or wrong as to how many warm ups you need, just do what you feel is adequate so that your form feels grooved and the speed on the bar is moving nice and fast.
 
Enjoy,
Ross

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Time Saving 5×5

Evening Guys,

If you find yourself short on time there are plenty of ways you can get a great workout in a very short space of time, keeping with the principle of 5×5 (as spoken about in the most recent post it has the ability to be adapted very easily) you will only need 2 moves in this workout, 1 Compound 1 Isolation, on up to 2 body parts (chest/back, shoulders/lats, Bi’s/Tri’s etc).

The difference you will find with this method is that you will use your 5×5 as a working warm up, meaning the first 4 sets of 5 are working up towards your absolute 5RM, one you hit your 5RM (make sure you feel every rep and can’t possibly squeeze out anymore) progress straight to the isolation exercise and begin to rep out until failure, then drop the weight 10% and keep pushing out reps with good form until you can’t do anymore before you drop the weight again, keep going until there is nothing left.

It will look something like this if you aim to hit 2 body parts:

W/U – Overhead Press 4×5 @ 60,65,70,75
A1 – Overhead Press 1×5 @ 80kg
A2 – Lateral Raise xFail @ (starting at the heaviest weight you can manage for 8-12 reps, once you hit failure drop the weight and go again. Note the reps you achieved and the weights used)

*Minimal rest through warm up, then take 1-2min before working set, no rest after 5rep working set and 10 seconds between drops.

You will be warm from your last exercise but use the 5×5 principle as above for the opposing muscle group.

W/U 2 – Lat Pull Down 4×5 @ 60,65,70,75
B1 – Lat Pull Down 1×5@ 80kg
B2 – Reverse Fly xFail

*The notes above apply here too.

This workout won’t take long to do but it will save you time in the gym, sometimes the best workouts you do don’t require much time.

There you have it, another way you can use 5×5.

Enjoy
Ross

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