It had been quite some time since I had seen my nephew Joshua. I saw him at a relative’s birthday party, and there was something different about him. That something was a considerable amount of mass and muscle growth. Naturally I wanted to know how he made this transformation. Joshua was never one of those skinny, lanky guys, but he had obviously been working out.
He told me that his muscle growth plan was called the 5 x 5 workout. The philosophy behind the program is that strength equals size. In essence, the stronger you get, the bigger you will grow. It is a power lifting routine, where you execute big, compound lifts doing 5 reps and 5 sets. Eating enough is also essential for muscle growth, but we will get to that in tomorrow’s post. The program looks like this:
- Bench Press
- Barbell Rows
- Overhead Press
- Dead lifts (1 set to 5 Reps)
These two workouts are alternated. Joshua works out 3 days per week. So one week he will do workout A on Monday, Workout B on Wednesday and Workout A on Friday. The next week will be inverted, B- Monday A- Wednesday, B-Friday. The above workouts do not include warm-up sets with lighter weights.
Joshua has been using the 5 by 5 program for about two months now. These are his stats and physical accomplishments from the beginning of January 2013 to now.
Squat: 225 lbs Squat: 300 lbs
Bench press: 145 lbs Bench Press: 185 lbs
Barbell Row: 135 lbs Barbell Row 185 lbs
Overhead press 95 lbs Overhead press 115 lbs
Dead lift 225 lbs Dead lift 300 lbs
All these weights have been pushed at 5 by 5. Joshua says he feels amazing and is getting stronger. I can attest to his physical transformation. It is truly inspiring and amazing. In tomorrow’s post, we will look at what the big boys eat to “gain and sustain” that bulk.
I wonder if I could do the 5 x 5 for just above the waist? Any thoughts? I will have to consult with Joshua.