Do a little spring-cleaning and launch your old workout out the door.
Nothing sparks new muscle growth like a fresh training program, and this plan will seriously challenge your muscles with hardcore tonnage and the kind of high-volume output that separates the chargers from the “also-rans.” But gut out this hard ‘n heavy program, and you’ll be rewarded with phenomenal size and strength gains — plus you’ll crank your fat-burning metabolism into overdrive too!
The 5-3-1 method of training is just the prescription needed to get back to what truly works when training. The concept behind this program is to maximize both volume (total sets and reps) and weight with the basic movements that are pretty much all you truly need in order to gain brute strength and a thickly muscled physique.
The 5-3-1 technique starts out with you doing 5 working sets of 5 reps, then moving on to 5 sets of 3 reps, and finishing off with 5 sets of 1 rep for each of the main lifts. By keeping the reps no more than 5 per set, you can focus on increasing the weight with each set. For example, start off the first set of 5 with a weight you know you can handle for 5-8 reps, and for each subsequent set increase the weight by 10 pounds. Do the same for the sets of 3 reps and the set of 1 rep.
Research has shown that focusing on heavier weight and fast, powerful reps actually helps speed up the fat burning process more than light weight with high reps. The research also shows that escalating the training poundage in this fashion increases your fat-burning metabolism for up to two days after the training cycle. So be sure to change it up this week with the 5-3-1 workout program, and you’ll be on your on your way to getting bigger, leaner, and stronger than ever.
|Barbell Front Lunge||3||6||Legs|
|Barbell Bench Press||5||5||Chest|
|Barbell Bench Press||5||3||Chest|
|Barbell Bench Press||5||1||Chest|
|Dumbbell Incline Bench Press||5||10||Chest|
|Bent-over One-arm Dumbbell Rows||5||10||Back|
|Standing Dumbbell Shrugs||5||10||Shoulders|
|Standing Barbell Military Press||5||5||Shoulders|
|Standing Barbell Military Press||5||3||Shoulders|
|Standing Barbell Military Press||5||1||Shoulders|
|Standing Two-arm Barbell Curl||5||10||Arms|