Cambridge Primary English Workbook 5 with Digital Access (1 Year)

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Overhead Press. Trains lifting weights overhead. Strengthens your shoulders and everything under the bar. Hardest lift of all five, you’ll lift the least amount of weighthere. Use the lifting tempo that letsyou lift the heaviest weights with proper form. Lifting slow is no good because it wastes strength. But lifting too fast makes it harder to control the bar and liftwith proper form. You must be in control of the bar at all times. Just don’t be slow. You can get away with sleeping less than eight hours somenights. I’ve hit PRs on fivehours of sleep. But the more nights you don’t get enough sleep, the bigger the negative effects. Eventually you have to repay your sleep debt by sleeping an hour extra for every hour you didn’t sleep.

Deadlift/ Barbell Row.Lower the weight to the floor and wait for the bar to be still before pulling the next rep. Use this rest to reset yourself – neutral spine and chest up. Then take a big breath and pull. This shouldn’t take longer than a second so you don’t lose the stretch reflex. The key is to use proper form by using a complete range of motion. A half Squat will not build legs like a proper Squat will – your muscles are only working half the movement. Same with benching half reps – it doesn’t work your chest muscles well. Read the guides so you do the exercisesright. Eating maintenance calories is better but not ideal. You’re not trying to maintain your situation on StrongLifts 5×5 after all. You’re trying to improve it by gaining strength and muscle. Eating over maintenance ensures there’s no food shortage that hinders recovery between workouts. All weights include the bar because you lift it. So Squat 5×5 27.5kg/60lb means you put3.75kg/7.5lb on each side of the 20kg/45lb Olympic bar. You need small plates of 1.25kg/2.5lb to do this.

Too late...

What doesn’t work is to add 2.5kg/5lb only on one side of the bar. This shifts the centerof gravity. You’ll have to adjust your grip to make up for it, then adjust it again when the bar is loaded evenly. This is asking for bad form, uneven loading of your body, and injury. Just get small plates. Substituting any exercise will make the program less effective. You’ll introduce exercisesthat trigger less strength and muscle gains because you can’t go as heavy. Or you’ll usemachines where you don’t balancethe bar. There are no better exercises than these fives. They’re the best. Workouts also cause fatigue. They increase your strength, fitness and endurance in the long-term. But in the short-term they tire your body, muscles and mind. You need rest days to start your next workout fresh. Otherwise you can’t lift more weight than you did last time. On StrongLifts 5×5 you do five exercises – the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. Every workout starts with Squats. The other exercises alternate each workout.

Compounds. You can lift heavier on compounds like Squats than isolation like leg curls. Squats use more muscles – you can lift heavier and thusbuild more muscle. And since compounds work several muscles you don’t need gazillions exercises. Three is plenty – saves time.

Watch: The 5 times table song

Wait at least one day between two workouts. This gives your body time to recover, get stronger and build muscle to lift heavier next workout. Don’t workout two days in a row – the weight will be harder to lift and you’ll miss reps because your muscles aren’t fully recovered yet. More Progress. You can add 2.5kg/5lb each workout more easily when doing five reps because you can lift heavier. This means you can apply progressive overload longer without plateauing. You’ll lift heavier, get stronger and thus build more muscle massby doing fives. Plates. Set “big boy plates” as goals. One big plate 20kg/45lb plates on each side of the bar on the Squat first. Then two big plates, then three and then four. Sometimes you fail reps because you’ve been making mistakes for a while. You got away with it when the weights were light. But nowthat they’re heavier they’re making you fail. The usual mistakesare rushing through your workouts, trying to accelerate progress, and not recovering properly… Don’t skip your workouts if you’re sore. This will only make the soreness last longer. Soreness will be worse two days after your workout, and can last up to seven days. If you wait for the soreness to be over, you’ll miss a week of training. Bad start. Plus it will hurt every time you move.

More Money. You won’t need expensive supplements to get results (most don’t work anyway). You also won’t need a lot of equipment. You can easily build a home gym and train from your garage as I did for ten years. This saves money on gym fees. The usual advice is to drink 8x8oz or 3 liters of water a day. But this is aimed at the average sedentary joe. You lift weights and sweat. You need to drink more to replace the water lost during workouts. And the warmer the season or place where you lift, the more water you need to drink.This is why bodybuilders traditionally alternate muscle gaining and fat loss phases. They eat more food during the bulk, but less food during the cut. This is the simplest way to build muscle without gaining fat that actually works… if you’re not obese, haven’t trained before, and don’t use drugs. MoreHealth.Your testosterone will increase. Your cholesterol, blood pressure and stress will decrease. Your glucose metabolism and insulin sensitivitywill improve. And so on. All of this will make you feel healthier and younger. You’ll have more energy than before. Same idea on the other exercises. Don’t start usingyour knees on the Overhead Press – that’s a Push Press and takes work away from your shoulder muscles. Don’t start bouncing on Deadlifts and Rows either – it also takes work away by using the rebound of the plates against the floor.

The intensity is higher on compound exercises because you can use heavier weights. StrongLifts 5×5 uses the five best compound exercises –“the big five”. Here are all themuscles you’ll work by doing the Squat, Bench Press, Overhead Press, Deadlift and Barbell Row every week… I usually train between Christmas and New Year. But if your gym changes its opening hours, you can either doyour workout in advance or skip it for once. Again, what you do between Christmas and New Year doesn’t matter. It’s what you do between New Year and Christmas that does.

5 times table chart

Use a barbell for every exercise. You can lift the heaviest weight with a barbell. It’s therefore thebest tool to trigger your body to build strength and muscle. It’s also the best tool to progress because you can start light with just the bar, and add weights as low as 0.5kg/1lb each workout. If the empty bar is too heavy to start with, then use a lighter bar. This is a common issue with females who have less upper-body strength. Use the 5kg/10lb bar or two light dumbbells.Add weight each workout. The program will get you stronger. Switch to the bar when you can lift 20kg/45lb.