5x5 Workout

Today we'll talk about the 5x5 workout.  This falls under the strength gaining type of program.  The idea of this program is low reps and higher weight. 
Who is this for?

• If you want to hit new records on the squat, bench or deadlift this program is for you. 
• If you want more strength in general--that is for daily life
• If you want bigger muscles this will help you lift more weight when you get into a hypertrophic cycle.

How is it done?
The gist of this program is that you do 5 reps of 5 sets with compound exercises--generally the bench press, squat, dead lift or olympic lifts like the power clean.  Additionally you will do isolation exercises that target muscules that get left out of this program like barbell or dumbell curls.

Where do I start?
Check out this GREAT site on the 5x5, called the Bill Starr "MadCow" 5x5....this guy is an idol in the strength and conditioning world.  The site has lots of detail for questions that you've got and also a great spreadsheet to download and put together a great workout for you!

Update: These links are DEAD, I'll put up a link to another 5x5 that I've been through and really like also.

Long Needed Update

OK, I'm still here.  I hope to get posting more regularly starting this week.  I'm still looking for a job but things have been progressing.  I've got two options that may turn out to be a job for me but we'll see!
This week and possibly into the future I'll be doing a series on different types of workouts.  You can categorize workout programs into three basic groups: 1) Gain strength 2) Gain size and 3) endurance--of course there is a whole lot of overlap in these but I'll be putting programs into these three groups.  Keep healthy y'all I'll see you later this week!

Happy New Year

OK Y'all, I've already seen people talking about good and bad of New Year's resolutions, but I'm gonna post them here.  I talk a lot about goals, so it makes sense that I make some new ones for the year.  I got way off course with the job loss but we're gonna get that licked soon-I don't know anything but there's too much action for me not to have a job soon. 

So here's my fitness goals for 2009:

• Bench 245# 8 times
• Squat 400# 8 times
• Visible 6 pack
• Bigger Chest & Arms (I will add specifics to this later)

Make your goals if you don't already have them, write them down or print them out and post them in a place you see everyday so that you don't forget them!

Here's to a great and blessed new year!