Two training programs that will help you gain strength and muscle

To gain muscle mass, it is important to have strength.

Training with colored dumbbells won't give you big gains.

If you get to the bench press bar and do 10 repetitions with 5kg on each side you won't get very far.

If you've just arrived at the gym, you probably don't have a lot of strength, you probably use very low loads, barbells without discs.

If this is your case, you need to gain strength.

Gain strength?

Why on earth would you do strength training if what you want is to gain muscle?

Because a good strength base will give you good muscle gains.

It will also help you progress in the long term.

In addition, you will also gain muscle mass with this type of training.

Let's talk about two training methods.

Reg Park 5×5 and Stronglifts 5×5.

Trainings that focus mainly on strength, but at the same time, will give you good gains and a good base of muscle mass.

If you've been doing endless sets of biceps curls with 5kg and complaining about the results, this article is for you.

Reg Park 5×5 training

This is a core workout popularized by bodybuilder Reg Park.

• Lumbar Extension 45 Degrees – 3 sets x 10 repetitions
• Squat – 5 sets x 5 repetitions
• Flat Bench Press – 5 sets x 5 repetitions
• Dead weight – 5 sets x 5 repetitions

Rules

You will train 3x a week.

NEVER train two days in a row.

The first two sets are with a weight lighter than your maximum, for example:

If your weight for 5 squat repetitions is 80kg, you will do 40kg in the first series, and 60kg in the second series, using the 80kg in the following 3 series.

Use the same weight in the final 3 sets, when you can do 5 repetitions in the 3 sets with a given weight, increase the load in the next workout.

Don't go to failure.

Rest between 3 and 5 minutes in the last 3 sets of each exercise.

This routine is phase 1 of the program, which you must follow for 3 months. After these 3 months, there is a phase 2 and phase 3, which we will not discuss for now.

Stronglifts 5×5 training

Training program inspired by the Reg Park plan, but with some variations.

• Training A
• Squat – 5 sets x 5 repetitions
• Flat Bench Press – 5 sets x 5 repetitions
• Barbell Row – 5 sets x 5 repetitions

• Training B
• Squat – 5 sets x 5 repetitions
• Shoulder Press Bar – 5 sets x 5 repetitions
• Dead weight – 1 series x 5 repetitions

Instructions

ABA training in which you will train 3 times a week and NEVER on consecutive days.

Example.

You will train Monday, Wednesday and Friday.

In the first week you would start with training A, then on Wednesday you would do B and on Friday A again.

The following week it would be the opposite.

On Monday it would be training B, on Wednesday training A and on Friday you would return to B.

And so on.

In the first four weeks you should use a weight lower than your maximum, to learn the exercise technique as much as possible.

You will use the same weight in all series, that is, you will use the same weight in the first series that you will use in the last.

Example.

If you are going to use 90kg in the squat, you will do 5 sets of 90kg of 5 repetitions each, do not increase or decrease the weight in any of the sets.

Rules

Do 2 warm-up sets before starting the 5×5 of each exercise.

Example.

Before starting those 90kg squats for 5 sets with 5 repetitions, do 2 sets with 40kg to warm up.

Rest 1 minute between sets initially, but as the weight increases, you can rest for up to 5 minutes to be able to do heavier loads.

The deadlift will be the only exercise that will not be done in 5×5, but rather in 1×5, that is, a series of 5 repetitions.

However, do 2 warm-up sets as in other exercises before the actual set, and do not increase 2.5kg but rather 5kg in each workout.

It is recommended to start with a maximum of 50% of the maximum weight you can currently do for 5 repetitions.

Example.

If in the squat the maximum weight you can do for 5 repetitions is 100kg, the ideal is to start this training plan with a maximum of 50kg.

In other words, in the first training you squat 50kg in 5 sets.

You should increase the load every training session and in every exercise by 2.5kg.

Example.

If on Monday you squat 50kg, on Wednesday you should do 52.5kg.

Final notes

Eventually you will no longer be able to increase the loads in the 5×5 protocol.

You'll start missing reps, and instead of doing 5 reps in the last set, you'll do 3 or 4.

When this happens, maintain the weight, do the same 5 sets and try to reach 5 repetitions.

Try doing the same load you failed in the next 2 workouts, trying again to do 5×5.

If you miss 3 consecutive 5x5 workouts in any exercise, reduce 10% of the load in the next workout and resume 5x5 training from there.

More information about Stronglifts here.

Conclusion

Both workouts are quite simple with few exercises and done 3 times a week.

The main objective is to increase loads regularly, and consequently, you will gain more muscle mass.

Don't worry about the fact that there are few exercises, they are quite complete exercises that will work your entire body.

In both training sessions you must follow a high-calorie diet, as they are quite demanding training sessions, to achieve good recovery and progress.

Furthermore, sleep at least six hours, and preferably eight hours, to be able to recover well from this type of training.