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the 5 × 5 program to build your muscle

One of the most popular programs to increase muscle mass in bodybuilders today is the 5 × 5 program. The main goal in this exercise program is to train your muscles three times a week, while providing recovery time for your muscles, in order to grow to the fullest.

This program is designed to train strength because the most noticeable effect in this exercise is the increased strength of the athlete. In addition to strength training, the focus in this exercise is to increase maximum muscle growth, while you eat foods that contain enough calories for your muscle growth. What you need to take note of, you should have a good basic training program before starting this exercise program.

The 5 × 5 program is designed for periodization, by changing the exercise program to progress in your workouts continuously and altering your muscle stimuli. Increases more muscle strength every week, and also gives time for recovery for muscles to grow larger, while preventing you from overtrainig. The 5 × 5 program is designed to increase your muscle strength and mass within 9 weeks, with weeks to 1-6 is the week of preparation and while the 7-9 week is the peak of the exercise.
Preparation period (Week 1-6):

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The first weeks of the 5 × 5 Program is a time when your body muscles adapt to the exercises applied.
Selecting the load used:

During this week you can choose a load that can be used in practice, to reach 5 sets with 5 reps. The load you use should not be too light, but you must use the maximum load you can lift to complete the 5 sets with 5 reps.
Increase load force:

If the first week you have successfully passed the weight of the load you have used, then increase the burden you use about 2-5 kg ​​for the following weeks. Again you need to pay attention here is if you want to raise the load to be used, you must be able to lift it and complete the set-by-set that has been determined. At 4-6 weeks you must complete the maximum reps with the maximum weight and this aims to build strength.
Peak phase (weeks 7-9)

After you complete the preparatory phase (around 4-6 weeks) then you start practicing at this peak phase you can do the drop set technique that is just reducing the load used. From the maximum load to the lowest load and you keep doing the motions of 5 sets X 5 reps.


Increasing the explosive power from your body

Many bodybuilders maintain that lifting more weights with less repetition has little effect on muscle growth. And if you do not include explosive movements in each of your exercises, then you are not using the exercises effectively.

There are several principles that can be executed by bodybuilding. That is by improving flexibility, raising the power output (some done per unit at a time), as well as improving the rate of business development or how quickly it can be done.

Movement of the poer lifting movement is risky if done by beginners, use medium light loads that allow you to lift the load from the floor directly above the chest or head, some movement using momentum and indeed explosive aims to increase your strength.

Perform this movement by using a bell with a wide handle. Your grip should be as wide as possible until both your Hands really stretch out. Position the bar over the head with the correct grip. Go slowly down to the squatting position, press with your thighs and pelvis to get back to its original position. It does not change even though it keeps moving. Keep your chest forward forward and do not bend down on any explosive movements while standing. 3 sets of 10-12 reps


Position the hand on the barbell with the same width when the foot oveheadsquat is placed slightly as possible with the sole of the foot opening out in the squat position. Rotate your elbows and gently arch your wrist under the bar. Lift the bar and then quickly turn your wrist and lift the barbell upward to the explosive movement. Hold it briefly then lower slowly controlled to the starting position. No need to place the barbell on the floor, repeat it again. Keep your lower back straight and look ahead. 3 sets of 10-12 reps


Hold the bar above your collarbone, hold the bar with the palm position facing upwards. Keep your hand width as wide as your shoulder or slightly wider. Lower the hips up to half-seated position, without having to move the bar. Then change direction quickly using the strength of the legs and hips. As the bar passes over the head, push the bar with your hand until your elbows become straight and locked. Hold up to 2 counts, lower the bar in the starting position, count, lower the bar back to the starting position, while flexing your knee as you descend. 3 sets of 10-12 reps

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Power Clean starts from the bottom (floor), while the hang clean from the middle, place your hands on the bar as wide as your pelvis and shoulders. Put your feet as close as possible to form squats. Rotate your elbows and gently arch your wrists down the bar. In the starting position the bar is above the floor. Move your strength in the middle of your leg as you can, making sure that the shoulders are in front of the bar. While jerking, keep the bar close to your body all the time. When you straighten your body, you must rotate quickly and wrists under the bar. Lower your pelvis when you put your shoulder-width bar. Followed by drag and rotate your elbows until the bar rests on the front shoulder, slowly stand down and place the bar back in its original position. 3 sets of 10-12 reps


Use the same handle width while in the overhead squat, hold the bar and positioned behind your head. Hold hands shoulder-width or more and half squat down. When you reach the bottom position, jump with the load as high as you can. You need to pull the load down to ensure that it is unchanged and prevent the load from falling. After a jump, you'll land on your feet, so make sure to flex your knees so as to reduce the pressure on your joint muscles. Take a little time between repetitions to stabilize yourself and restore your balance. Repeat 3 repetitions. 3 sets of reps as much as possible, then break 2 minutes between sets.


bad habits that make body store useless fat

Hello everyone, it is unconscious most of us have some habits that unconsciously make our stomach doubled and make us look unhealthy in the end. Today I will describe some bad habits that should be avoided if you want to have a body like Bruce Lee, or Jessica Alba (she's been pregnant, what are your reasons?)

Well, some bad habits that can be reduced today are also:

1. Watching and Snacking

You will unconsciously spend 2 cans of pringles if not arrested, because when we watch, we will not notice how many snacks are spent, even if you want to snack, make 1 portion to taste. Even if it is up, exchange with water.

You want to watch what to eat anyway?

Oh yes, low-salt popcorn is relatively safe because it has fiber rather than potato chips which average per pack has 500-700 calories.

2. Too little or too much sleep

Lacking or most sleep stimulates the ghremlin hormones that make you hungry for no reason, good sleep is about 6-7 hours.

Even if you mostly sleep, can your life run out about 20 years just to snore, while you are not hibernating in winter is not it?

3. Drinking Soda

This habit is ugly, soda water is 100% chemical, and there is no natural element in it, carbonic acid is eroded rust on the wheel and even clean the toilet,

You drink it with a happy heart? Think well again, the soda-filled nature of sugar, adding hundreds of unnecessary calories into your body, even those using artificial sugar / aspartame will boost your body to look for sugar intake from other sources.

Easily, you just spend money on this drink. Should leave a little of your snack to buy fruits or make your own natural juice at home.

4. Combo Meals

You may feel you are saving money, but actually combo meals are just a veiled marketing practice, your stomach gets bigger and your pockets are thinning anyway?

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5. Too much reflection and lack of exercise

Your mirror and brain help make you think you are 10 times more interesting than the original, so rather than cheating yourself, please exercise

If you have time to reflect on a daily basis, you also have time to exercise, how do you skipping in front of a mirror? Sounds stupid? I know why, so do not look for excuses. Exercise there!

6. Emotional

Precisely, when you are emotional and you channel it to food it is a stupid act.

When you are emotional, look for ways to get it right, talk to your mother, to your friends. times they have a solution anyway? 1 bar brown is not anything at all, but believe me, your friend seems to have a solution that can be considered rather than your candied bucket it. Okay??

If you have a target body that you want to achieve from the first, gradually reduce this habit