One of the greatest pleasures of being a beginner in weightlifting is the linear progression. As for how I organize the muscle groups, it separates days to isolate primary compound lifts: bench press, squat, deadlift, and overhead press.īelow is data over approximately 16 months of my working weight for a 5x5. For example, I dumbbell bench press to help out with chest development and rack-pulls to improve my deadlift lockout on Fridays. Preferably, one would lift every weekday because that gives you one extra day to double dip where you're lacking or perform some supportive/accessory lifts to help things out. To complete the sheet every week, you'd need to lift for a minimum of four days a week. ***Īs you can see in the Excel spreadsheet, it is separated by days of the week which is also separated by muscle groups. It helps prevent backtracking and keeps you moving forward. *** I highly recommended tracking your progress.
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