Kettlebell training 5 × 5: Set of mass and strength

5 × 5 is a classic training program that has existed for many years and is a very effective way of developing strength and muscle mass. This system was beloved by Reg Park, the idol of Arnold Schwarzenegger. The program works as follows.

Select the training weight and perform five sets of five reps. If you successfully complete all five sets for five repetitions, increase the weight by 2-4 kg and make five more sets for five repetitions. Arrange three-minute breaks between sets.

Obviously, a progressive increase in the load in kettlebell lifting is impossible, so you need to consider other factors. One of them is time under load. When you can perform five sets of five repetitions at a fast pace, increase the negative repetition phase to four seconds, and positive up to two seconds. When this seems easy, try to spend five seconds lifting the weight, pause at the top of the movement and spend five seconds to lower the weight.

Another important factor is rest pauses between sets. Instead of three-minute breaks, do two minutes, then you can reduce them to 90, and then to 60 seconds. If you successfully complete five sets of five repetitions with minute breaks and at a slower pace, you will undoubtedly be ready to work with heavier weights.

The third factor is the variety of exercises. When you can perform five sets of five repetitions in the army mode while standing, go to the bench press while sitting. When you can easily perform five sets of five repetitions of machhes with two weights from below up to the level of the chest, go to the jerk with both hands. There is always a way to complicate the exercise and make the training program more effective.

Exemplary kettlebell training programs 5 × 5

Two exemplary kettlebell training programs 5 × 5:

Execute A-1 and A-2 one by one. In other words, perform one set of A-1, rest a minute, then perform a set of A-2, rest a minute, then a second set of A-1, etc. Continue to do in turn A-1 and A-2, until you complete all five sets.

Exercises are performed in the same way as A-1 and A-2

Do two-minute breaks between sets. In each set, perform five repetitions for each side.

Exercises are carried out in the same way as described above.

Exercises are carried out in the same way as described above.

  • In the end – "Turkish rise" – 2 × 5 (with a kettlebell in the left and right hand alternately)

Do two-minute breaks between sets. In each set, perform five repetitions for each side.

Execute A-1 and A-2 one by one. In other words, perform one set of A-1, rest a minute, then perform a set of A-2, rest a minute, then a second set of A-1, etc. Continue to do in turn A-1 and A-2, until you complete all five sets.

Do two-minute breaks between sets. In each set, perform five repetitions for each side.

Give yourself a rest day between workouts. In other words, do the 1 workout on Monday, 2 on Wednesday, then the 1 workout is repeated on Friday.

The first option includes three full body workouts per week. This is an excellent program for those who quickly recover, leads not a stress-laden lifestyle and abundantly eats.

The second option is designed for people who need more time to recover between workouts. In this case, you have more days to the next similar workout and more time to recover.

Training is divided into working out the upper body in one day and lower the next day, which allows you to concentrate on certain muscle groups. Both programs are very effective. In order to choose one or another program, try both and follow the progress. Then follow the one that best suits you.

Guys please tell me the program with one weight for 16 kg, thank you in advance

Prompt, and in the second variant, the Turkish lift can be replaced by a mill 2 * 5. And a jerk should be done immediately with two weights or one by turns with your right and left hand.

And for how long is the program calculated?

Thank you. I mainly need to mass

Can weights be replaced with dumbbells and can you increase the number of repetitions?

Dumbbells can be replaced, and if you increase the number of repetitions, then this is a completely different program is obtained.

Then the mass will not grow?

Force will not, 5×5 primarily to increase the strength and overcome the training plateau sent.

Hello. I'm engaged in weight training 5 * 5, I really like it. I want to increase the load. Tell me, what is better: to increase the number of approaches or repetitions? Or both approaches and repetitions?

Hello, please tell me in one exercise you need to do 5 approaches for 5 times?

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