5X5 exercise

main purpose:gainning massive strength
target: from beginner to intermediate


Description:
This exercise is as the name, 5 repetitions each set, and will be done for 5 sets.
The type of movement in this exercise should be performed in 3 counts: positive move, negative move, and holding

For the beginner, who never involve in weigth lifting you just need to pay attention in these three move for the first week to the second week. One thing that you should do is increasing your weigth each time you start the same session of training each week.
in a week program, i suggest you to make your work out program just for 3 times a week, which session train similar part, because you should concentrate to build up partialy of your body, it will waste a lot of energy and time to train a whole body in the same times,For example of training program(in a week)

day 1
warm up:
arm twist 5min
broomstick twist 5min
lower arm twist 5min
main:
chest and triceps=>bench press: 40kg,
biceps=>hammer: 20kg
abs=>janda sit-up+weight 3kg

day 2
total rest, don't touch your barbell!!

day 3
warm up:the same as day one
main:
chest and triceps: decline bench press:40kg
biceps and latisimus dorsi=> chin-up
abs(obilique)=>jack knive

day 4
another a day break, and never touch your weigth lifting equipment^^

day5
warm up: still the same as day one
main:
chest=>butterfly swing 5kg each hand
bisep=>hammer 20kg
whole abs=>gorila hanging leg raise

day 6 & 7
enjoy your time with your beloved^^

note: every session of work out have to do 5X5 program, every set pre-rest 1min
every session take a rest for 3mins

the purpose of taking a lot of time to take a rest is giving your muscle sufficient amount of protein, and excreting lactid acid which will cause sprain and block your muscle growth.

in the beginning of my training program I always put warm up, it is really important, because warm up can prevent injuries either your muscle or joint injuries, warm up also accelerate blood circulation which bring every nutrition that's very important for your muscle growth, such as: protein, mineral, multi-vitamin.
SO, please remember to do warm up before you start your practice.

Furthermore, in the end of your practice, always do cooling down, it is a crucial thing, because it prevent muscle spasm, and recharge muscle nutrition which needed to grow your muscle optimally.

Reference:
www.bodybuilding.com (online)
google search engine (online)