Over the years, bodybuilders and coaches have created countless training methods to increase strength. What they have in common is that everyone must follow a systematic training plan within a certain period of time and do it step by step until the desired goal is achieved.
Variety is good, especially when it comes to your training schedule. But for most bodybuilders, when and how to change is not very clear. You can always stick to the training methods that you feel comfortable with, or you can change them up randomly. While random changes can confuse your muscles and help them grow, they don't do much to build strength. To gain both strength and muscle size, you need a unique and systematic plan.
The role of change
Many bodybuilders will ask: "Which training method is best?" There are many people who will argue for or against a certain training method. But one thing you must know is that when it comes to weight training, everything is effective, but it won’t always be effective. This means that just making some changes to your existing training regimen (whether adding passive contractions, one-rep maxes, supersets, or something else) will, at least for a certain period of time, somewhere around 6-8 weeks, Make new changes in your strength or muscles.
By switching between two extremely effective training programs, the "Five and a Dime" training plan will give you more variety, allowing you to get double the effectiveness of each program when used alone.
Efficient five-point plan
The "five points" in the training plan come from the 5×5 training method, or 5 sets of 5 exercises, plus 2 minutes of rest between each set. It's truly an "old school" training method for increasing muscle size and strength, dating back to the 1950s when Reg Parker used it to build his classic physique. The world-famous strength coach Bill Star also uses this method to train his disciples, making them all achieve success.Get amazing power.
The goal of a 5×5 training plan is to do 5 sets of 5 reps using a certain weight. When training for the first time, you should choose a weight that can only be used for 5 reps in the first set, and maybe 5 reps in the second set. But if you can still do 5 reps in the third set, then the weight you chose is too light. You may need to increase it by 5 to 10 pounds (each pound is 0.4536 kilograms) according to the needs of the exercise.
If the total number of reps you can do in 5 sets is less than 14, then the weight you choose is too heavy and you need to lose 5 to 10 pounds. Once you've chosen the right weight for this exercise, stick with that weight throughout the program until you're able to do five sets of five reps.
Then you can start again and increase the weight again so that you can only do the full 5 reps on the first set. Then do the third exercise for 2 to 3 groups, each group for 6 to 8 times.
When you consider the history of the 5×5 training program, then we can tell you that it has a great track record of increasing muscle size and strength. This idea resonates again when you realize that this training method was very popular in the 1950s and 1960s and produced many top bodybuilders, weightlifters, and other athletes. At that time, knowledge about nutrition, supplements, and other performance-enhancing substances was very limited, so the effectiveness of training methods was all the more important.
The reason the 5×5 training program is so effective at increasing strength is that the 5 or fewer reps you use are the optimal rep range for building strength. The reason why the 5×5 training plan can help you gain bigger muscles is that the muscles repeatedly bear the load of heavy objects in 5 sets of training. It allows each muscle cell to reach complete fatigue, thereby completing the growth process by increasing the size of the muscle cells.
Double ten points
The “one dime” in the “Fifty One Dime” training plan comes from the 10×10 training method used in this plan. This is another "old school" training technique used in the 1970s. It's popular in the United States because of Vince Kilonda, but it's often called "German Weight Training" because its true roots are in Germany. The German Olympic weightlifting team used it as part of their training program with great success.
The 10×10 training method requires using the same weight to do 10 groups of the same exercise, each group 10 times. Rest time between sets is approximately 2 minutes. It is usually recommended that you use single training to liftLift 60 to 65% of your maximum weight, or a weight that you can do 12 to 15 times to reach complete fatigue. This may be light for the first few sets, and serves as a thorough warm-up. When doing the first few sets of training, use explosive force and complete the movements in a faster way (but use correct posture and good muscle control). This can mobilize more muscle fibers and help increase muscle size. and strength. When the next few sets came, fatigue set in. Your movement speed will slow down significantly, and the number of reps you can do will drop significantly to 6 or less.
Some athletes report that a strange phenomenon occurs when they reach around the 8th set, and the number of times each set can be increased again. This may be related to the fatigue and recovery of the central nervous system. Do 10 sets of 10 reps using only one exercise for each body part, then do 3 sets of 8 to 12 reps using isolation exercises for that muscle group. This is very similar to the 5×5 training plan. When you can complete 10 sets of 10 reps, increase the weight again and start again.
The reason why the 10×10 training program increases muscle strength and size is that it benefits a wide range of areas. You start with a fairly light weight and move through the movement at a fast, explosive pace. Due to the full mobilization of fast twitch muscle fibers, it promotes muscle strength growth. When you continue to exercise and fatigue sets in, lactic acid levels will rise significantly. This muscle microcirculation will lead to a significant increase in growth hormone, which is a key hormone that promotes muscle growth. Even if you reach complete fatigue, this plan will help you get through
10 sets of exercises. This kind of high-intensity and high-volume training is really effective for muscle growth, which has been confirmed by several scientific studies.
Implementation of the “Fifty-One Dime” Plan
Combine these two proven training methods into an updated training program that will make your muscles grow faster. For most bodybuilders, the typical problem in their training is not the design of the training program, but the inability to actually complete the continuous improvement program. They go into the gym with the goal of just being a little stronger than the last time. But the one-and-a-half-cent training method doesn't rely on hope. It pushes your muscles to their limits by changing the stimulus.
The first transformation training is 5×5 training. Choose an exercise (see "Building Your 5×10 Training Plan") to target each muscle group. Although you will do 5 sets of 5 times with the second exercise, it is much more difficult to achieve this goal in the second exercise than in the first exercise because the auxiliary muscles are already fatigued by this time. .
In 5×5Try to complete the same exercises one and two in the same order on training days, and complete the same exercises on a 10×10 training day. The third exercise on a 5×5 training day and the second exercise on a 10×10 training day should both be isolation exercises and should be varied frequently. By giving it a full 5 days of rest before training the same muscle group again, you'll probably hit the 5×5 target first. To you
On the 5×5 training day, increase the weight again and continue to progress until you reach your 10×10 goal. Then change to another training plan, such as a single growth training plan, 5, 10, 20 training plan, inch training plan, etc.
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Follow these basic principles to build your "five-and-a-half" training plan for each major muscle group. Start with the 5×5 method and give it 5 days of rest before working the same muscle group again with the 10×10 method. After the 10×10 training plan, rest for 5 days and then return to the 5×5 training method. Continue this alternating pattern until you are able to complete 5 sets of 5 reps with your 5×5 starting weight, and 10 sets of 10 reps with your 10×10 starting weight.
5×5 training method sequence
Number of sets | Reps | Rest
Exercise 1 5* 5 2 minutes
Exercise 2 5 5 2 minutes
Exercise 3 2～3 6～8 2 minutes
*Before training, you should do a set of warm-up exercises, and then do 2 to 3 sets with lighter weight without fatigue.
The target number of reps for each set at the end of the training plan. The first time you train, you may only be able to complete 5 reps in the first set.
10×10 training method sequence
Number of sets | Reps | Rest
Exercise 1 10# 10@ 2 minutes
Exercise 2 2～3 8～12 2 minutes
#Before training, you should do a set of warm-up exercises, and then do 1 to 2 sets with lighter weight without fatigue.
@The target number of times for each group at the end of the training plan. The first time you train, you'll probably do a full 5 reps in the first 5 sets.
Best choice
For Exercise 1 and Exercise 2 in the 5×5 training method, and Exercise 1 in the 10×10 training method (see “Building Your 5×10 Training Plan” on the previous page.)
Chest: Horizontal, incline or decline barbell, dumbbell bench press or machine press Parallel bar arm flexion and extension
Back: Use barbells and dumbbells to do standing or seated rowing and pull-downs
triceps brachii: narrow-grip barbell bench press, supine arm flexion and extension, push-down
Biceps: Use a barbell or dumbbells to do standing curls and arm curls
Legs: Barbell squats or rack squats, incline leg press
Triangular muscles: Use barbells and dumbbells to do shoulder presses and upright rowing
Note: The last exercise in your 5×5 or 10×10 training plan must be a single-joint exercise (such as leg extensions, flyes or lateral raises)
Chest training plan
5×5 training plan
Exercise | Weight | Sets | Reps | Rest
Barbell bench press 225 5 5 2
Incline dumbbell bench press 85 5 5 2
Tensioner Cross 60 3 6～8 2
10×10 training plan
Exercise | Weight | Sets | Reps | Rest
Incline barbell bench press 155 10 10 2
Dumbbell fly 45 3 8～12 2
Biceps training plan
5×5 training plan
Exercise | Weight | Sets | Reps | Rest
Standing Barbell Curl 100 5 5 2
Alternate Dumbbell Curls 45 5 5 2
crouching postureCurl 35 2 6～8 2
10×10 training plan
Exercise | Weight | Sets | Reps | Rest
Arm curls 80 10 10 2
Cable Curl 70 3 8～12 2