Want to get strong, get lean and/or build muscle?

The entire post is worth reading but if you if you want to get strong it is time to stop playing around with the cutesy lifts and Bosu balls etc. Deadlifts, squats, bench presses and pullups use a huge amount of your body which means you don’t have to do many different exercises to get a terrific workout.

Mark advocates a 5×5 program, which is a classic and proven method of getting stronger and building muscle. 5×5 means doing 5 sets of 5 reps per exercise(rotate through the exercises). You should be lifting whatever weight you can do 5 reps of over 5 sets(roughly 80% of your 1 rep. max.). Women don’t have to worry about getting huge on this as they don’t build muscle like men do. Reps can be increased and weight lowered if endurance is the goal over strength and you can change the program up as you go.

If you have never done these exercises or lifted weights before, then you should start with a lot lighter weights and have someone show you how to do the lifts.

I would strongly consider adding a quality whey protein to your diet and to consider BCAA’s if you are lifting heavy and hard. Working out hard takes effort but it feels GREAT to push yourself during and afterwards!

I could go on but Mark has the topic covered very well, as always.

http://www.marksdailyapple.com/gain-weight-build-muscle/#axzz1sojv4Bop

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~ by notrous on April 22, 2012.

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